Got a sweet tooth? Don't worry about apple calories — grab a fruit and satisfy your cravings. With their rich aroma and juicy flesh, Fuji apples make a healthy snack between meals or anytime throughout the day.
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A large Fuji apple has fewer than 150 calories and boasts large doses of polyphenols, flavonoids and catechins. These antioxidants modulate the gut microflora, protecting against obesity, heart disease, diabetes and inflammation.
Fuji Apple Nutrition Facts
This apple variety was developed in Japan in the late 1930s. Its name comes from Mount Fuji, according to the U.S. Apple Association. What makes it so popular is its naturally sweet flavor and crispy texture. Enjoy Fuji apples raw or added to salads, sauces, desserts and savory dishes.
With just 100 calories per serving, this juicy fruit is ideal for dieters. However, if you're really hungry, you may want to eat a larger apple, which has around 150 calories. That's not much compared to ice cream or a slice of pizza. Not to mention that Fuji apples are a lot more nutritious than your go-to snacks. They're chock-full of fiber, magnesium, vitamin E, riboflavin and antioxidants.
A large Fuji apple provides 20 percent of the daily recommended fiber intake. It's also a good source of potassium and magnesium, two minerals that help maintain your electrolyte balance and fluid levels, transport nutrients into your cells and support the proper functioning of your heart, brain and muscles. This fruit provides:
- 149 calories
- 0.5 grams of protein
- 0.4 grams of fat
- 35.9 grams of carbs
- 5 grams of fiber
- 27.6 grams of sugars
- 5 percent of the DV (daily value) of potassium
- 7 percent of the DV of copper
- 3 percent of the DV of manganese
- 3 percent of the DV of magnesium
- 1 percent of the DV of calcium
- 2 percent of the DV of vitamin K
- 3 percent of the DV of vitamin E
- 40.1 micrograms of beta-carotene
As the American Heart Association notes, the typical serving size for apples is one medium fruit. However, since it's recommended to eat four servings of fruits per day, you may eat a large Fuji apple. That's about one serving and a half.
The Antioxidant Power of Apples
Fuji apples are higher in calories and carbs than other fruits. One medium orange, by comparison, has just 62 calories and 15.4 grams of carbs. Pineapple calories are negligible, too. A big slice (which weighs slightly more than a large Fuji apple) boasts 83 calories and 21.8 grams of carbs.
What makes apples stand out is their antioxidant value, as noted in a study published in Horticultural Science in August 2017. Researchers compared the antioxidant content of several apple varieties, including Fuji, Granny Smith, "Galaxy Gala" and others. The highest radical-scavenging activity was found in Scarlet Spur and the lowest in Galaxy Gala. Fuji apples were somewhere in the middle.
The above study also found that Scarlet Spur, Pink Lady and Fuji apple cultivars had the highest antioxidant capacity. As the scientists point out, these fruits are high in phenolic compounds and flavonoids that protect against oxidative stress and support overall health.
For example, a May 2015 review featured in the journal Nutrients suggests that apple consumption may reduce inflammation and improve blood lipids, leading to a lower risk of heart disease. These potential benefits are largely due to the fiber and polyphenols in apples.
Both their peel and flesh are rich in anthocyanins, catechins, flavanols and other antioxidants that modulate the gut microbiota composition and may ward off chronic diseases. About 90 percent of these compounds reach the colon intact.
Apple intake has been linked to lower rates of stroke, cardiovascular problems and overall mortality. In clinical trials, these fruits reduced "bad" cholesterol and triglycerides as well as fat mass and body weight. Their beneficial effects on lipid metabolism are well-documented.
Considering these facts, it makes sense to include apples in your diet. Calories are not everything.
Eat Apples for Weight Loss
These sweet, juicy fruits can help you in the battle against the bulge. They're over 84 percent water and boast large doses of fiber, which may help curb hunger and increase satiety. The soluble fiber in apples forms a gel-like substance in your stomach, keeping you full longer. Over time, fiber may help reduce your cholesterol and blood sugar levels, reports the Mayo Clinic.
Dietary fiber also supports colon health and keeps you regular. The daily recommended intake is about 25 grams for women under the age of 50 and 38 grams for men in the same age range. Eating an apple a day can help increase your fiber intake.
As mentioned earlier, Fuji apples are an excellent source of polyphenols. According to a study featured in the May 2017 edition of Nutrients, polyphenol levels are inversely associated with obesity and weight gain. These antioxidants may facilitate weight loss and reduce weight gain, especially in women.
Although the study was conducted on elderly adults, its findings may be applied to the general population. Researchers state that polyphenols may suppress lipid synthesis, increase fat oxidation and inhibit fat absorption in the gut, making it easier to maintain a healthy weight. At the same time, these compounds may improve insulin sensitivity and cardiovascular risk factors, reducing your risk of diabetes and heart disease.
Apple calories are not a reason for concern as long as you watch your portions. Experiment with apple recipes to keep your diet varied. Replace sugary snacks with apples and peanut butter, cinnamon apple chips, apple energy bites, baked apples coated with dark chocolate and other diet-friendly treats.
- U.S. Apple Association: "Popular Apple Varieties"
- USDA: "Nutrition Facts for Fuji Apples"
- USDA: "Large Fuji Apple"
- Medline Plus: "Fluid and Electrolyte Balance"
- American Heart Association: "Fruits and Vegetables Serving Sizes"
- USDA: "Nutrition Facts for Oranges"
- USDA: "Nutrition Facts for Pineapple"
- Horticultural Science: "Determination of Antioxidant Activities of Some Apple Cultivars"
- Nutrients: "Apples and Cardiovascular Health — Is the Gut Microbiota a Core Consideration?"
- Mayo Clinic: "Dietary Fiber: Essential for a Healthy Diet"
- Nutrients: "Polyphenol Levels Are Inversely Correlated With Body Weight and Obesity in an Elderly Population after 5 Years of Follow Up (The Randomised PREDIMED Study)"