Apples with Skin: 52 kcal & 2.4g Fiber | Dietitian Nutrition Guide

Apples, with skin (Includes foods for USDA's Food Distribution Program)

50 gr

26kcal

Carbohydrate6.91 gr %95

Protein0.13 gr %2

Fat0.09 gr %3

Apples, with skin (Includes foods for USDA's Food Distribution Program) Nutrition Values

Nutrients	100 gr	1 1 Small
Calories(kcal)	52	26
Carbohydrate (g)	13.81	6.91
Protein (g)	0.26	0.13
Fat (g)	0.17	0.09
Fiber (g)	2.4	1.2
Cholesterol (mg)	0	0
Sodium (mg)	1	0.5
Potassium (mg)	107	53.5
Calcium (mg)	6	3
Iron (mg)	0.12	0.06
Vitamin A (IU)	3	1.5
Vitamin C (mg)	4.6	2.3

Nutritional values are based on the USDA database. Natural variations may occur; this information is for informational purposes only and does not constitute medical advice.

Dietitian's Tips for Consuming Apples, with skin (Includes foods for USDA's Food Distribution Program)

Metabolic Effect: With 2.4g of fiber per 100g, I aim to help you stabilize blood sugar levels and prevent sudden hunger spikes. This fiber content, paired with 107mg of potassium, optimizes digestion and assists your body in maintaining a healthy fluid balance.
Consumption Tip: I recommend eating the apple with its skin intact to capture all the essential antioxidants during your midday snack. Combining it with a source of healthy protein or fat will slow down the absorption of its 13.81g of carbohydrates, keeping you full much longer.
What to Watch For: While the 13.81g of sugar is entirely natural, I advise my clients with insulin sensitivity to remain mindful of portion sizes. If you have a sensitive stomach, ensure you chew thoroughly as the skin's fiber density can occasionally cause mild bloating.
Exercise Equivalent: To burn off the 52 calories from a 100g serving, a simple 15-minute brisk walk is all you need. For those short on time, a quick 6-minute cycling session will efficiently utilize this energy.