The Red Delicious is America's favorite snacking apple, according to the Washington State Apple Commission. The high fiber content to calorie ratio of apples is likely what contributes to weight-loss success in the “Three-Apple-A-Day Plan,” a weight-loss book by dietitian Tammi Flynn that advises readers to eat an apple before each meal.
Macronutrients
One 7-oz. Red Delicious apple contains 103 calories, 27.5 g of carbohydrate, 0.5 g of protein, 0.3 g of fat and 4.8 g of fiber, according to the USDA Nutrient Database for Standard Reference. About 1 g of the fiber content in any apple, including Red Delicious apples, is soluble fiber. Soluble fiber is valuable for its ability to bind to fat and cholesterol molecules in your small intestine and prevent them from being absorbed into your blood stream.
Vitamins
Apples contribute small but significant amounts of some vitamins to your diet. Each 7-oz. Red Delicious apple has 9.1 mg of vitamin C, 107 international units of vitamin A, 4.4 mcg of vitamin K, and 58 mcg of lutein and zaxathin – two nutrients associated with improved eye health. In addition, apples contain trace amounts of several B-vitamins, including 0.034 mg of thiamin, 0.052 mg of riboflavin, 0.181 mg of niacin, 0.121 mg of pantothenic acid, 0.082 mg of vitamin B-6 and 6 mcg of folate.
Minerals
The mineral content of Red Delicious apples is possibly even more significant than their vitamin contribution. A 7-oz. Red Delicious apple contains 213 mg of potassium with only 2 mg of sodium, which helps to balance some of the high-sodium foods that may be present in your diet. There are also 12 mg of calcium, 0.24 mg of iron, 10 mg of magnesium, and 22 mg of phosphorus in each apple.
With or Without Peel
Although you should always wash the peel of an apple before you eat it, don't take the peel off. Apple peel contains a significant portion of the insoluble fiber of the apple. In addition, most of the vitamin C is concentrated in the flesh just beneath the peel. If you have concerns about pesticides on apple peels, consider buying organic Red Delicious apples, which are grown without pesticides.
References
- USDA National Nutrient Database for Standard Reference; Apples, Raw, with Peel
- Produce Oasis; Red Delicious Apples; 2011
- University of Illinois Extension; Apple Nutrition; 2011
- "Science Daily"; An Apple a Day? Study Shows Soluble Fiber Boosts Immune System; Stephanie S. Kim, et al.; March 2010
- "The Three-Apple-A-Day Plan"; Tammi Flynn, et al.; 2005
Member Comments