Apple characteristics

• Rich in pectin
• Source of vitamin C
• Source of antioxidants
• Stimulates the immune system
• Fights against the development of certain pathologies

Nutritional and caloric values of the apple

For 100g raw apple:

• Energy: 54.9kcal
• Water: 85.5g
• Protein: <0.5g
• Carbohydrates: 11.7g
• Lipids: <0.5g
• Sugars: 11.3g
• Fructose: 6.9g
• Fibre: 2.5g
• Calcium: 2.8mg
• Chloride: < 20mg
• Copper: 0.03mg
• Iron: 0.06mg
• Iodine: < 20 mcg
• Magnesium: 3.5mg
• Manganese: 0.03mg
• Phosphorus: 8.8mg
• Potassium: 110 mg
• Selenium: < 20 mcg
• Sodium: < 5mg
• Zinc: <0.05mg
• Beta-carotene: 59.8 mcg
• Vitamin E: <0.08mg
• Vitamin K1: <0.8µg
• Vitamin C: 1.29mg
• Vitamin B1 or thiamine: <0.015mg
• Vitamin B2 or riboflavin: <0.01mg
• Vitamin B3 or PP or niacin: <0.1mg
• Vitamin B5 or pantothenic acid: 0.078 mg
• Vitamin B6: 0.052 mg
• Vitamin B9 or total folate 8.93 mcg

The apple is moderately calorific (54.9 cal / 100 g), mainly due to the presence of fructose (carbohydrates), with diuretic properties and a very good water content. However, its mineral content is relatively low.

The benefits of apples: why eat them?

• Good antioxidant power
• Source of pectin for lowering blood cholesterol
• Cancer prevention
• A source of manganese
• A source of vitamin K
• Good source of vitamin C

Choosing the right apple

The apple is the fruit of the apple tree. When harvested, it can weigh up to 150 grams and be of various colours. Its flesh can be crunchy or mealy and its taste can be sweet or sour.

The different varieties:

Today, there are a few thousand varieties in the world, although 90% of the world's production comes from only ten of them. Over the centuries, varieties have been selected that are best for eating fresh, others for cooking and still others for making juice and cider. The fruit of some varieties only lasts a few days, while others hibernate easily. There are also varieties whose fruit dries well and others whose fruit is better for freezing.

You can buy apples all year round, but the best ones, because they ripen on the tree, are available in the autumn. The fruit should be firm. It should be noted that although organic fruit is often less attractive, its cosmetic defects in no way affect its quality.

Apple side effects

Apple can have adverse effects on the digestive system.

Fructose and sorbitol

Apple contains fructose and sorbitol, two types of sugar that can cause gastrointestinal upset (bloating, gas, diarrhoea) in sensitive people. In adults, these discomforts can start at 10g of sorbitol per day. A portion of 50g or more of fructose per day may also cause diarrhoea. Note that 1 cup of apple juice (250 ml) contains 6 times more sorbitol (2.6 g) than a fresh apple (0.4 g). However, the difference is less when it comes to fructose. One cup of juice contains 14.2 g and one apple 8.2 g.

Prefer grape juice for babies

A recent study of 5-month-old babies showed that babies with colic tolerated apple juice less well than grape juice. Grape juice does not contain sorbitol and has as much fructose as glucose. Apple juice, on the other hand, contains almost three times as much fructose as glucose. The researchers therefore concluded that it would be better for babies with colic to limit their intake of juices containing sorbitol and more fructose than glucose, such as apple juice.