Overripe apples might have reduced quality in appearance, texture and taste, but they retain their full nutrient content, as long as the apple's skin and tissue are undamaged. A study in the 2006 issue of the "Journal of Agricultural and Food Chemistry" reports that nutrient loss is caused by wounding fruit tissue through cutting or bruising. The same study also concludes that fruits tend to spoil before significant nutrient loss occurs. Harvard Medical School also has shown that nutrient content is predominantly affected by bruising, cutting, improper storage or other injury to the fruit. Daily recommended values are based on a 2,000-calorie daily diet for adults and children ages 4 and older, and nutrient values are for intact, undamaged apples of the Red Delicious, Golden Delicious, Gala, Granny Smith and Fuji varieties.
Caloric Content, Fats and Cholesterol
According to the USDA, one large apple weighing approximately 8 oz. contains 116 calories, which is 6 percent of the daily value. Apples contain 30.8 g of carbohydrates, which provide 10 percent of the daily value. Apples are not a significant source of protein or fat and contain no saturated fats or cholesterol.
Fiber and Sugars
Apples are a significant source of dietary fiber. One large apple contains 5.4 g of fiber, which is 22 percent of the daily value. Like most fruits, apples contain a large amount of naturally occurring sugars. One large apple contains 23.2 g of sugar, predominantly in the forms of fructose, glucose and sucrose.
Vitamin Content
Apples are a significant source of vitamin C, and one apple can provide 17 percent of the daily recommended value. Vitamin C content naturally decreases as an apple matures. For example, a study in the journal "Postharvest Biology and Technology" reports that a half-ripe apple contains 18.4 mg of vitamin C, while a ripe apple contains 12.4 mg. An overripe apple will naturally contain less vitamin C than a ripe apple, but the vitamin C content is most affected when an apple is cut, and up to 25 percent might be lost if the fruit is not consumed immediately. One large apple also provides 5 to 6 percent of the daily value for vitamin K and vitamin B-6, and 3 percent of the daily value for riboflavin. Apples are a good source of beta-carotene, which is converted to vitamin A in the body. Beta-carotene is an antioxidant that benefits the immune system and eye and skin health, and might protect against chronic illnesses.
Mineral Content
One large apple provides 239 mg of potassium, which is 7 percent of the daily value. Potassium is essential for the proper functioning of every organ system in the body. One large apple also provides approximately 4 percent of the daily value for magnesium, copper and manganese. Apples are not a significant source of zinc, selenium, iron or calcium.
Phytochemicals
Stanford Medical School reports that apples are a good source of phytochemicals, which are plant chemicals that act as antioxidants and might decrease the risk of developing cancer, diabetes, high blood pressure and heart disease. Apples are particularly high in flavonoids, which are phytochemicals that enhance the absorption of vitamin C.
References
- "Journal of Agricultural and Food Chemistry"; "Quality Changes and Nutrient Retention in Fresh-Cut Vs. Whole Fruits During Storage"; Maria Gil et al.; May 2006
- Harvard Medical School: Center for Health and the Global Environment
- USDA: Apples, raw, with skin
- USDA: Calculate the Percent Daily Value for the Appropriate Nutrients
- University of Maryland Medical Center: Beta-carotene
- Stanford Medicine: Nutrition to Reduce Cancer
- Oregon State University: Micronutrient Information Center
- "Postharvest Biology and Technology"; "Preharvest and Postharvest Factors Influencing Vitamin C Content of Horticultural Crops"; Seung Lee et al; June, 2000
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