Counting calories is a major factor in a diet schedule. We count calories in the food we eat such as the salads, milk, juices, sandwich, evening snacks and any other thing that we eat or drink during our diets. Obsessed by the urge to lose weight and the extra flab from our body, we even follow the instructions of nutritionists and their diet charts which only include sprouts, vegetables, salads and fruits. However, amidst this calorie counting process, most of us actually forget counting the calories of the fruits we eat during our diet program. Do you How many calories in an apple do you consume everyday? Well, the answer to this is certainly a No. But, it is really worth keeping your thinking hat on and to consider the calories you consume as a part of your diet schedule.
Apples are one of the most favorite fruits of people whether or not they are undergoing a diet program. But, the first and the foremost thing that you should now consider when eating apples, is their calorie count. Apples are one of those fruits that are rated between the mid to low calorie fruits in the calorie chart, while they are extremely high in the amount of antioxidants. Apples are one of the healthiest fruits, and its no joke when we say, “An apple a day, keeps the doctor away”. They are rich in nutrition and help prevent certain diseases, including cancers such as colon cancer, prostate cancer and lung cancer. However, for people who follow a strict diet chart, here is a small table that answers the question, How many calories in an apple?
The nutrition count is for an apple with skin:
- 1 large apple (223 g) – 116 calories (Carb – 30.8; Fat – 0.38; Protein – 0.58)
- 1 medium apple (182g) – 95calories (Carb – 25.13; Fat – 0.31; Protein – 0.47)
- 1 small apple (149g) – 77calories (Carb – 20.58; Fat – 0.25; Protein – 0.39)
- 1 extra small apple (101g) – 53calories (Carb – 13.95; Fat – 0.17; Protein – -.26)
- And measure per 100g – 52calories (Carb – 13.81; Fat – 0.17; Protein – 0.26)
On the contrary, the nutrition amount decreases a little bit for an apple that is eaten without its skin.
- 1 large apple (216 g) – 104 calories (Carb – 27.56; Fat – 0.28; Protein – 0.58)
- 1 medium apple (161g) – 77calories (Carb – 20.54; Fat – 0.21; Protein – 0.43)
- 1 small apple (132g) – 63calories (Carb – 16.84; Fat – 0.17; Protein – 0.36)
- And measure per 100g – 48calories (Carb – 12.76; Fat – 0.13; Protein – 0.27)
Nutrition value of apples
Well, the pulp of an apple is certainly the most delicious and juicy part of the fruit, but its skin contains more nutrition than its flesh. It has 4 times more antioxidants and an average apple skin has 4mg quercetin, a renowned anti-oxidant that prevents the oxygen molecules from causing damage to our body cells, during cancer. According to a series of researches performed on apples and their nutrition levels, it is learnt that the intake of quercetin can help decrease the heart disease risk by a surprising 20%. They also include flavanoids that help reduce the risk of heart diseases.
The fiber of the apple skin also helps lubricate and further increase the functioning of our digestive tract, a very simple yet efficient method for treating constipation. It also prevents diverticulosis a health condition which if not treated can also lead to colon cancer. The fibers also help control or even decrease the cholesterol levels in our body. A simple medium sized apple is enough to provide you 17% of the required nutrition based on your diet chart.
The apple skin is also a rich source of pectin, an enzyme that helps remove all the toxic wastes from our system and further prevents the removal of protein matter from our intestine. However, before you eat an apple to boost your health, make sure you wash it properly with water to remove the wax or other factors that are used to give them a shiny and attractive look.
Calorie counting
Calorie counting is simply a process of keeping a close track of how many calories you consume against the calories you burn. People following a strict diet for weight loss or reducing excess fat from the body usually count the calories of every single food and juice they eat or drink. It is extremely important to maintain your health and make an attempt of reducing your body weight in a healthy manner and not in a mal-nutritional form. If you are following a diet chart, you should aim to lose 1 – 2 lbs every week. And, to make this possible, you need to exercise and burn at least 500 – 1000 calories daily.
Eating an apple or its various forms can only help you maintain your health and lose weight in a proper healthy form. However, you should be a bit careful when consuming apple in its other forms such as apple juice, apple cider, apple pie, etc. Each contains a different amount of calorie, based on their servings and sweetness. Hence, it is best that you take apple in its raw form, the flesh and the skin of the fruit together, if you really wish to lose weight and balance your health even during a strict diet program. Moreover, if you don’t have a calorie counter, you can always find one online that can help you know How many calories in an apple that you wish to eat.
