Apples

Apples, raw, with skin

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Apples FAQ

Table of Contents

• Are apples keto?
• Are apples high in fiber?
• Are apples low FODMAP?
• Are apples gluten free?
• Are apples high in potassium?
• Are apples high in sugar?
• Are apples high in carbs?
• Are apples high in iron?
• Are apples a good source of protein?
• Are apples high in cholesterol?
• Are apples high in fat?
• Are apples high in sodium?
• Do apples contain vitamin D?
• Are apples a good source of Vitamin C?
• Are apples high in antioxidants?
• Are apples high in magnesium?
• Do apples contain calcium?
• Do apples contain zinc?
• Do apples contain vitamin A?
• Are apples high in lectins?
• Are apples high in lysine?
• Are apples low oxalate?
• Are apples high in tyramine?
• Do apples contain quercetin?
• Are apples high in acid?
• Are apples high in phosphorus?
• Are apples high in purines?
• Are apples high in uric acid?
• Are apples low in histamine?
• Are apples high in estrogen?
• Are apples high in vitamin K?
• Are apples good for fertility?
• Are apples Whole30 approved?
• Do apples increase testosterone?
• Are apples paleo?
• Is apple vegan?
• Is apple halal?
• Is apple kosher?
• Can you eat apples on the Atkins diet?
• Are apples high in arginine?

Are apples keto?

Apples contain about 25 grams of carbohydrates per medium-sized fruit, which makes about 9% of your total daily carbohydrate intake on a standard ketogenic diet. Therefore, apples are not typically considered keto-friendly because they can easily exceed the carb limit set by the ketogenic diet, which is usually 20-50 grams per day.

Are apples high in fiber?

Yes, apples are high in dietary fiber and considered a good source of fiber. One medium apple (about 182 grams) with skin provides roughly 4.4 grams of fiber. The recommended daily intake of dietary fiber is 25 grams for women and 38 grams for men. So, an apple contributes to a significant portion of the daily fiber requirement, making it a good source of dietary fiber.

Are apples low FODMAP?

Apples are generally considered high in FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are a group of fermentable carbohydrates that can cause digestive issues in some people, especially those with irritable bowel syndrome (IBS). However, a small serving (about 20g) of a common apple could be included in a low FODMAP diet. Consider consulting a dietitian before adding them to your diet if you are highly sensitive to FODMAPs.

Are apples gluten free?

Yes, apples are naturally gluten-free. Gluten is a type of protein found in wheat, barley, rye and their derivatives, and does not naturally occur in fruits, including apples. Keep in mind that processed apple products, like apple pie, caramel apples, or apple sauce, could potentially contain gluten due to added ingredients or cross-contamination during manufacturing, so check labels if you have celiac disease or a severe gluten intolerance.

Are apples high in potassium?

No, apples are not particularly high in potassium compared to many other fruits. One medium apple (about 182g) contains approximately 195mg of potassium, which is about 4% of the recommended daily value of 4,700mg.

Are apples high in sugar?

Yes, apples do contain a significant amount of sugar. A medium apple contains around 19g of sugar. However, this is naturally occurring sugar and not added sugar. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of calories daily.

Are apples high in carbs?

Apples, like many fruits, are fairly high in carbohydrates due to their natural sugars, but they also contain fiber which mitigates the blood sugar response. A medium apple has about 25g of carbohydrates, which is approximately 9% of the recommended daily value for a 2,000 calorie diet.

Are apples high in iron?

No, apples are not a rich source of iron. A medium apple contains only around 0.2mg of iron, which is about 1% of the daily recommended intake of 18mg for adult women and 8mg for adult men.

Are apples a good source of protein?

No, apples are not considered a good source of protein. One medium apple with the skin contains about 0.3 grams of protein, which is less than 1% of the average recommended daily intake of 50 grams for a 2,000-calorie diet.

Are apples high in cholesterol?

No, apples do not contain any cholesterol. In fact, apples contain soluble fiber, which may contribute to lowering your blood cholesterol levels.

Are apples high in fat?

Apples are very low in fat. A medium-sized apple contains 0 grams of total fat, which is less than 1% of the recommended daily limit of 70 grams for individuals on a 2,000-calorie diet.

Are apples high in sodium?

No, apples are not high in sodium. In fact, they are very low in sodium. A medium-sized apple only contains roughly 2 milligrams of sodium, which is less than 1% of the recommended daily limit of 2,300 milligrams for most adults. It’s safe to include apples in a low-sodium diet plan.

Do apples contain vitamin D?

No, apples do not contain any significant amount of Vitamin D. The recommended dietary allowance (RDA) for Vitamin D for average adults is 600 IU (International Units), but apples, unfortunately, contribute nothing towards this.

Are apples a good source of Vitamin C?

No, apples are not a good source of Vitamin C but do contain some vitamin C. A medium-sized apple contains approximately 8.4 mg of Vitamin C, which is about 9% of the recommended daily intake for adults, which is 75-90 mg.

Are apples high in antioxidants?

Yes, apples are high in antioxidants. A medium-sized apple can contain around 5.4 mg of the antioxidant Vitamin C, and also contains additional antioxidants such as quercetin and epicatechin. The exact quantity of these antioxidants may vary based on the type and freshness of the apple. These antioxidants contribute to overall health and wellness and may help to reduce the risk of chronic diseases.

Are apples high in magnesium?

No, apples are not particularly high in magnesium. A medium-sized apple contains only about 9 mg of magnesium, which makes up 2% of the recommended daily value (DV) for magnesium. Considering that the recommended dietary allowance (RDA) for average adult is 420mg for men and 320mg for women, apples do not significantly contribute to meeting these requirements.

Do apples contain calcium?

Yes, an average medium sized apple (about 182 grams) contains approximately 10.9 mg of calcium. However, this is quite a small amount when we consider the Recommended Daily Intake (RDI) for an adult, which is 1000-1300 mg. So, apples shouldn’t be relied upon as a main source of calcium.

Do apples contain zinc?

There is a small quantity of zinc in apples. A medium apple has approximately 0.07 mg of zinc. The RDI for zinc varies from 8-11mg for most adults, so apples provide only a minimal contribution to daily zinc needs.

Do apples contain vitamin A?

Apples are not a good source of vitamin A. A medium-sized apple contains only about 98 IU of vitamin A, which is only 2% of the recommended daily value (DV) for this vitamin. Thus, other sources such as carrots and sweet potatoes should be considered for substantial Vitamin A intake.

Are apples high in lectins?

No, apples are not high in lectins. Lectins are a type of protein that can bind to specific carbohydrates. They are found in high amounts in legumes and some grains, but fruits like apples contain very little to no lectins.

Are apples high in lysine?

No, apples are not high in lysine. A medium-sized apple contains only about 15 mg of lysine. The recommended daily intake of lysine for adults is around 2800 to 3000 mg. Therefore, apples do not contribute significantly to achieving this daily amount.

Are apples low oxalate?

Yes, apples are low in oxalate. They are typically considered to have less than 10 mg of oxalates per serving, which makes them acceptable for a low-oxalate diet. The daily limit for people on a low-oxalate diet often goes up to 40-50 mg per day.

Are apples high in tyramine?

Apples are not high in tyramine. Tyramine is typically found in aged, fermented, or overripe foods. Fresh apples, being none of these, contain negligible amounts and are considered safe for those following a low-tyramine diet.

Do apples contain quercetin?

Yes, apples contain quercetin. The skin of the apple is particularly rich in this antioxidant. A medium-sized apple contains approximately 10-15 mg of quercetin. There is no established recommended daily intake for quercetin but research has used doses of 500-1000 mg per day without seeing negative effects.

Are apples high in acid?

While apples do contain small amounts of citric acid, they are not considered high in acidity compared to other fruits. The pH value of a ripe apple is typically around 4, on the slightly acidic end of the pH scale. For reference, foods with a pH below 7 are classified as acidic.

Are apples high in phosphorus?

No, apples are not high in phosphorus. One medium apple contains around 20 milligrams of phosphorus, which is about 2% of the recommended daily intake for adults, estimated at 700 milligrams per day.

Are apples high in purines?

No, apples are not high in purines. Purines, which can contribute to the formation of uric acid crystals in individuals with gout, are found in small amounts in most fruits and vegetables. In apples, the amount is minimal. Therefore, apples are considered safe for those following a low purine diet.

Are apples high in uric acid?

No, apples are not high in uric acid. While purines can convert into uric acid in the body, as mentioned above, apples carry a very low purine content and thus do not significantly contribute to uric acid levels. In fact, some health professionals recommend apples for their potential to lower uric acid due to their high water and fiber content.

Are apples low in histamine?

Yes, apples are considered low in histamine. Histamine is not typically measured in food, but apples are known to contain fewer histamines compared to other fruits. If you have a histamine intolerance, you should be able to eat apples without experiencing symptoms.

Are apples high in estrogen?

No, apples do not naturally contain estrogen. Some plant foods contain phytoestrogens, which are plant compounds that can act like the hormone estrogen in the body. However, apples do not contain significant amounts of these compounds.

Are apples high in vitamin K?

No, apples are not high in vitamin K. One medium apple contains approximately 4 micrograms of vitamin K, which makes up 4% of the recommended daily value (DV). To put this number in perspective, the daily recommended intake of vitamin K for adults is 90 to 120 micrograms. Therefore, while apples do contain some vitamin K, they are not a significant source of this nutrient.

Are apples good for fertility?

While no single food can guarantee fertility, a balanced diet, rich in fruits, such as apples, and vegetables can help maintain good reproductive health. Apples are rich in antioxidants and may have health benefits that could indirectly support fertility. For example, dietary fiber in apples can help regulate blood sugar and insulin levels, which can be beneficial for hormone balance and metabolic health. Overall, including apples in a balanced, varied diet would be a positive choice for anyone looking to support their fertility.

Are apples Whole30 approved?

Yes, apples are whole30 approved. Whole30 is an elimination diet that encourages the consumption of whole foods like fruits, vegetables, lean protein, and healthy fats. Apples, being a whole and unprocessed fruit, fit the catergories well.

Do apples increase testosterone?

Apples, specifically, don’t contain any known nutrients that directly increase testosterone. However, they are high in dietary fiber (around 4.4 grams per medium apple) and essential vitamins, such as Vitamin C (8.4 mg in a medium apple, which is about 9-10% of the daily recommended intake for adults), that contribute to overall health and indirectly support hormone balance and production.

Are apples paleo?

Yes, apples are considered Paleo. The Paleo diet is based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, fruits and vegetables. Being a fruit, apples are a good fit for this diet.

Is apple vegan?

Yes, apples are vegan. Vegans follow a diet that excludes all animal products, and apples, being a fruit, are completely plant-based. Apples are a great source of nutrition for everyone, offering dietary fiber, vitamin C, and various other beneficial plant compounds.

Is apple halal?

Yes, apples are naturally grown and are not processed with any animal products or alcohol, making them Halal, which aligns with dietary laws of Islam.

Is apple kosher?

Yes, apples are kosher as they are a type of fruit and are not subject to any processing or ingredients that may violate Jewish dietary law.

Can you eat apples on the Atkins diet?

Yes, you can eat apples on the Atkins diet, but in moderation and during the correct phase. The Atkins diet has stages and apples should ideally be reintroduced in phase 3, where you can consume about 2-3 servings of fruit per day. Keep in mind portions should be controlled as one medium apple contains roughly 25 grams of carbs, and Atkins typically limits carbs to 20-100 grams per day depending upon the phase of the diet.

Are apples high in arginine?

Apples are not especially high in arginine. They contain around 0.017 g of Arginine per 100g, which is less than 1% of the recommended daily intake of 2g-3g for adults. Therefore, apples are not considered a significant source of arginine.