Apples, raw, golden delicious, with skin
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The Golden Delicious apple is a classic, mild-mannered fruit with a thin, golden-yellow skin and a creamy, off-white flesh. Its flavor is sweet and honeyed with very low acidity, offering a soft, fine-grained texture that's less crisp than a Granny Smith. Nutritionally, it's a low-calorie, hydrating snack that provides a quick source of natural sugars and a modest dose of dietary fiber.
Calorie split: 2% protein · 96% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore the Golden Delicious for its reliably sweet, non-tart flavor and soft texture, which makes it a perfect, versatile apple for eating fresh, especially for those who dislike sharp acidity. It's a staple in home baking and holds its shape reasonably well in pies and sauces, making it a kitchen workhorse.
⚠️ Watch-outs & how to enjoy it better
Its high natural sugar content (10g per 100g) can cause blood-sugar spikes if eaten alone in large quantities. To counteract this, pair a sliced apple with a source of protein or fat like peanut butter, cheese, or a handful of nuts to slow sugar absorption. Its soft flesh can also become mealy if not stored properly.
Key benefits
- Low in calories (57 kcal per 100g)
- Good source of dietary fiber (2.4g per 100g)
- Contains natural sugars for quick energy
- Hydrating, with high water content
- Provides vitamin C and potassium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Golden Delicious is a 'parent' apple variety, responsible for creating over 20 other well-known cultivars, including the Gala and Mutsu (Crispin) apples.
Full nutrition (USDA data · scales with serving)
| Water | 85.8 g |
| Energy | 57.0 kcal |
| Energy | 238 kj |
| Protein | 0.28 g |
| Total lipid (fat) | 0.15 g |
| Ash | 0.16 g |
| Carbohydrate, by difference | 13.6 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 10.0 g |
| Sucrose | 2.1 g |
| Glucose | 1.9 g |
| Fructose | 6.1 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.05 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.13 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 10.0 mg |
| Potassium, K | 100 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.04 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 0.00 ug |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 3.0 ug |
| Folate, food | 3.0 ug |
| Choline, total | 5.1 mg |
| Vitamin A, RAE | 3.0 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Vitamin A, IU | 51.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin K (phylloquinone) | 1.8 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)
| 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 | 0.01 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.03 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
What's the difference between a Golden Delicious and a Red Delicious apple?
The Golden Delicious is sweeter, has a more complex, honey-like flavor, and a softer, less grainy texture. The Red Delicious is often milder and can be mealy, with a thicker skin and a more one-dimensional sweetness.
Is the skin of a Golden Delicious apple edible and nutritious?
Yes, the thin, yellow skin is perfectly edible and contains a significant portion of the apple's fiber and antioxidants. Washing it well before eating is recommended.
What is the best way to store Golden Delicious apples?
Store them in the refrigerator's crisper drawer to maintain their texture and flavor for several weeks. At room temperature, they will soften and become mealy much faster.
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 0.57 kcal/g · 2% calories from protein · 2.4 g fiber · 10.0 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.