10 Impressive Health Benefits of Apple

1. Apples Are Nutritious

A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1):

• Calories: 95

• Carbs: 25 grams

• Fiber: 4 grams

• Vitamin C: 14% of the Reference Daily Intake (RDI)

• Potassium: 6% of the RDI

• Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While don’t list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

Apples are one of the most popular fruits — and for good reason.

They’re an exceptionally healthy fruit with many research-backed benefits.

Here are 10 impressive health benefits of apples.

2. Apples May Be Good for Weight Loss

Apples are high in fiber and water — two qualities that make them filling.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who did

In another 10-study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content l

Researchers think that apples are more filling because they’re less energy-dense, yet still deliver and volume. Please accept our privacy terms

Healthline.com uses cookies to improve your site experience and to show you personalized advertising. To learn more, please read

Apples are among the world’s most popular fruits.

They grow on the apple tree (Malus domestica), originally from Central Asia.

Apples are high in fiber, vitamin C, and various antioxidants. They are also very filling, considering their low calorie count. Studies show that eating apples can have multiple benefits for your health

Usually eaten raw, apples can also be used in various recipes, juices, and drinks. Various types abound, with a variety of colors and sizes.

This article tells you everything you need to know about apples.