Apples, gala, with skin, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The Gala apple is a crisp, juicy fruit with a sweet, mildly aromatic flavor and a thin, often streaked red-orange skin. Its flesh is fine-grained and creamy-white, offering a satisfying crunch. Nutritionally, it's a low-calorie, high-fiber snack that provides a quick natural energy boost from its sugars.
Calorie split: 1% protein · 97% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore Gala apples for their perfectly balanced sweetness, crisp texture, and thin skin that makes them ideal for eating out of hand. Their mild, crowd-pleasing flavor and natural portability make them a universal favorite for lunchboxes and snacking.
⚠️ Watch-outs & how to enjoy it better
The natural sugars (about 12g per 100g) can cause a quicker blood sugar rise compared to lower-sugar fruits. To mitigate this, pair the apple with a source of protein or healthy fat, like a handful of nuts or a slice of cheese, to slow sugar absorption. Those with oral allergy syndrome (often linked to birch pollen allergy) may experience an itchy mouth; cooking the apple can reduce this reaction.
Key benefits
- Excellent source of dietary fiber, aiding digestion.
- Low in calories and fat, supporting weight management.
- Contains vitamin C, an antioxidant that supports immune function.
- Hydrating, with a high water content.
- Provides natural sugars for a quick energy lift.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Gala apple was developed in New Zealand in the 1930s by crossing a Golden Delicious with a Red Delicious, and it became the most commercially grown apple in the United States by 2018.
Full nutrition (USDA data · scales with serving)
| Water | 84.7 g |
| Energy (Atwater General Factors) | 61.0 kcal |
| Energy (Atwater Specific Factors) | 54.9 kcal |
| Nitrogen | 0.02 g |
| Protein | 0.13 g |
| Total lipid (fat) | 0.15 g |
| Ash | 0.30 g |
| Carbohydrate, by difference | 14.8 g |
| Carbohydrate, by summation | 13.9 g |
| Fiber, total dietary | 2.1 g |
| Sugars, Total | 11.8 g |
| Total Sugars | 11.8 g |
| Sucrose | 2.1 g |
| Glucose | 2.0 g |
| Fructose | 7.8 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 6.6 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 4.9 mg |
| Phosphorus, P | 8.4 mg |
| Potassium, K | 106 mg |
| Sodium, Na | 0.28 mg |
| Zinc, Zn | 0.02 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.04 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.09 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 0.81 ug |
Fat & fatty acid profile (per 100g)
Estimated from Applesauce, canned, unsweetened, with added ascorbic acid — USDA does not publish this profile for Apples.
| Fatty acids, total saturated | 0.01 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 18:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Applesauce, canned, unsweetened, with added ascorbic acid — USDA does not publish this profile for Apples.
| Tryptophan | 0.00 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.01 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.00 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.00 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.03 g |
| Glutamic acid | 0.02 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
Are Gala apples good for baking?
They can be used, but their flesh is softer and they release more liquid than baking-specific apples like Granny Smith. They work well in pies mixed with firmer varieties or in crisps and sauces where a softer texture is desired.
How should I store Gala apples to keep them fresh?
Store them in the crisper drawer of your refrigerator, where they can last for several weeks. Keep them away from strong-smelling foods, as apples can absorb odors. For short-term counter storage, keep them cool and out of direct sunlight.
What's the difference between Gala and Fuji apples?
Both are sweet, but Fujis are often denser, crisper, and can be slightly sweeter with a honey-like note. Galas tend to have a milder, more aromatic sweetness and a slightly softer crunch. Skin color and pattern also differ, with Fujis typically being a more solid red.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.61 kcal/g · 1% calories from protein · 2.1 g fiber · 11.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.