Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The Fuji apple is a crisp, honey-sweet apple with a dense, juicy flesh and a thin, edible skin. Its low acidity and high sugar content make it a favorite for fresh eating, offering a satisfying crunch and a mild, floral sweetness. Nutritionally, it provides a good source of dietary fiber and is notably low in calories, fat, and protein.
Calorie split: 1% protein · 96% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People adore the Fuji for its perfect balance of crisp texture and candy-like sweetness, making it a universally appealing snack. Its versatility shines in both fresh preparations and cooked dishes, where it holds its shape well.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content (11.68g per 100g) can cause a rapid blood-sugar spike if eaten alone, especially for those managing diabetes. To counteract this, pair it with a source of protein or healthy fat, like a handful of nuts or a slice of cheese, to slow sugar absorption.
Key benefits
- Excellent source of dietary fiber (2.1g per 100g).
- Low in calories (63 kcal per 100g) and virtually fat-free.
- Provides natural sugars for quick energy.
- Contains skin, which adds texture and additional fiber.
- High water content aids in hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Fuji apple was developed in the 1930s at a research station in Fujisaki, Japan, and is a cross between two American apple varieties: Red Delicious and Ralls Janet.
Full nutrition (USDA data · scales with serving)
| Water | 84.2 g |
| Energy | 63.0 kcal |
| Energy | 265 kj |
| Protein | 0.20 g |
| Total lipid (fat) | 0.18 g |
| Ash | 0.24 g |
| Carbohydrate, by difference | 15.2 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 11.7 g |
| Sucrose | 2.2 g |
| Glucose | 3.0 g |
| Fructose | 6.5 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.05 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.10 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 13.0 mg |
| Potassium, K | 109 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.04 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 0.00 ug |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.07 mg |
| Pantothenic acid | 0.05 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 3.0 ug |
| Folate, food | 3.0 ug |
| Choline, total | 3.4 mg |
| Vitamin A, RAE | 2.0 ug |
| Carotene, beta | 17.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 11.0 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin K (phylloquinone) | 1.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total trans | 0.00 g |
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 Fuji apples good for baking?
Yes, their dense flesh holds its shape well when cooked, making them suitable for pies and crisps, though they will be sweeter than tarter varieties like Granny Smith.
How should I store Fuji apples?
Store them in the crisper drawer of the refrigerator for up to several weeks to maintain their crispness. They can also be kept at cool room temperature for a week.
Is the skin nutritious?
Yes, the skin contains a significant portion of the apple's fiber and antioxidants, so eating it raw with the skin on maximizes the nutritional benefit.
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 0.63 kcal/g · 1% calories from protein · 2.1 g fiber · 11.7 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.