Calories in Jablko
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Other tools you may find usefulApples in the diet – why are they a symbol of healthy eating?
Apple is undoubtedly the most popular fruit in Poland and one of the most frequently consumed fruits in the world. An English proverb says: "An apple a day keeps the doctor away", which perfectly summarizes the rich health-promoting properties of these fruits. Apples have a very low caloric density and a high satiety index. This means that they provide few calories, but effectively fill the stomach thanks to the presence of soluble fiber - pectin. They are a source of vitamin C, potassium, which supports blood pressure, and strong antioxidants (quercetin), which protect cells against aging processes and cancer.
Our live apple calorie calculator allows you to quickly estimate the calorie content of the fruit depending on its weight and variety, which facilitates precise balancing of the reduction diet.
Fiber and pectin in apples - slimming allies
The key to the success of apples in a slimming diet is dietary fiber. One medium apple contains about 3-4 grams of fiber. Pectins are particularly valuable:
- Pectins swell in contact with water in the stomach, creating a gel structure that delays stomach emptying and prolongs the feeling of satiety.
- Fiber slows down the absorption of sugars (fructose), preventing sudden insulin spikes and hunger attacks.
- Pectins act as a natural prebiotic, nourishing the beneficial intestinal bacterial flora and helping to remove toxins and cholesterol from the body.
Table of nutritional values and caloric value of apple in 100g
The table below presents a detailed summary of macronutrients and calories for a fresh apple with skin:
| Nutrient | Content in 100g of the product | Role in the human body | Percentage coverage daily requirement (GDA) |
|---|---|---|---|
| Energy value | 52 kcal | Energy supply from carbohydrates. | approx. 2.6% (for a 2000 kcal diet) |
| Water | 85.6 g | Body hydration, low calorie density. | - |
| Carbohydrates | 13.8 g | Main source of energy (including simple sugars: fructose). | 4.5% |
| Dietary fiber | 2.4 g | Regulation of intestinal function, satiety, lowering cholesterol. | 10% |
| Protein | 0.3 g | Building ingredient (trace amounts). | 0.6% |
| Fats | 0.2 g | Traces of vegetable fats. | 0.3% |
| Potassium | 107.0 mg | Regulation of water, electrolyte balance and blood pressure. | 3% |
Frequently asked questions (FAQ)
How many calories does one medium apple have?
A medium-sized apple (weighing approximately 150-180g) has approximately 75-90 kilocalories (kcal).
Is it better to eat an apple with the skin on or peeled?
It is definitely better to eat apples with the skin. It is precisely under it and in the peel that most vitamin C, fiber and antioxidants (quercetin) are found. Before eating, the apple should be washed thoroughly in warm water.
What is the glycemic index (GI) of an apple?
The glycemic index of a fresh apple is approximately 38, which classifies it as a low glycemic index product. They can be safely consumed by people with insulin resistance and diabetes.
Do sour apples have fewer calories than sweet ones?
The difference in caloric value between sour varieties (e.g. Antonówka, Granny Smith) and sweet varieties (e.g. Gala, Ligol) is minimal and amounts to only 2-4 kcal per 100g