Apples provide useful fibre — particularly soluble pectin — alongside vitamin C and a wide range of polyphenols including quercetin and chlorogenic acid. The skin contains the highest concentration of fibre and polyphenols, so eating apples whole is more beneficial than peeled.
Most of the polyphenols and fibre are in the skin — eat unpeeled. Browning of cut apples is the same polyphenol oxidation that occurs in the body and is harmless.
Where Apples, eating, raw (flesh + skin) Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 100 mg | 5% | |
| Chloride | 44.0 mg | 6% | |
| Phosphorus | 8.00 mg | 1% | |
| Vitamin C | 6.00 mg | 8% | |
| Vitamin K | 5.60 µg | 5% | |
| Calcium | 5.00 mg | 1% | |
| Magnesium | 4.00 mg | 1% | |
| Vitamin A (RE) | 2.00 µg | 0% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Pantothenic Acid (B5) | 0.100 mg | 2% | |
| Niacin equivalents (NE) | 0.100 mg | 1% | |
| Iron | 0.090 mg | 1% | |
| Vitamin E (alpha-TE) | 0.090 mg | 1% | |
| Vitamin B6 | 0.070 mg | 5% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Riboflavin (B2) | 0.040 mg | 3% | |
| Manganese | 0.040 mg | 2% | |
| Copper | 0.030 mg | 3% | |
| Molybdenum | 0.000 µg | 0% | |
| Choline | 0.000 mg | — | |
| Selenium | 0.000 µg | 0% | |
| Folate | 0.000 µg | 0% | |
| Chromium | N/A | No data | |
| Vitamin D | 0.000 µg | 0% | |
| Betaine | 0.000 mg | — | |
| Zinc | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 4.00 µg | 3% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.030 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 6.70 g | — | |
| Sucrose | 2.80 g | — | |
| Glucose (dextrose) | 2.10 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 0.060 g | — | |
| Aspartic acid | 0.060 g | — | |
| Leucine | 0.036 g | — | |
| Lysine | 0.030 g | — | |
| Valine | 0.030 g | — | |
| Arginine | 0.030 g | — | |
| Alanine | 0.024 g | — | |
| Serine | 0.024 g | — | |
| Phenylalanine | 0.024 g | — | |
| Isoleucine | 0.023 g | — | |
| Threonine | 0.020 g | — | |
| Glycine | 0.018 g | — | |
| Proline | 0.018 g | — | |
| Tyrosine | 0.015 g | — | |
| Histidine | 0.011 g | — | |
| Methionine | 0.010 g | — | |
| Tryptophan | 0.006 g | — | |
| Cysteine | 0.005 g | — | |
| Plant stanols (total) | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Plant sterols (total) | 0.000 mg | — | |
| Sitostanol | 0.000 mg | — | |
| Stigmasterol | 0.000 mg | — | |
| β-Sitosterol | 0.000 mg | — | |
| Campestanol | 0.000 mg | — | |
| Beta-carotene | 14.0 µg | — | |
| Lutein + Zeaxanthin | 0.000 µg | — | |
| Lycopene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 1.10 µg | 2% | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Omega-3 (SDA) | 0.000 g | — | |
| Omega-6 (GLA) | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →