Crisp, apple
Common food
Photo: Wikipedia
A crisp, juicy apple is a refreshing, sweet-tart snack with a satisfying crunch. Its flesh is typically white to cream-colored, encased in a thin, edible skin that can range from bright green to deep red. Nutritionally, it's a good source of fiber and natural sugars, providing quick energy with a relatively low calorie count.
Calorie split: 5% protein · 55% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore apples for their perfect balance of sweetness and tartness, the satisfying snap of a fresh bite, and their incredible versatility—equally at home in a lunchbox, a pie, or a cheese board. They are a cultural symbol of health and simplicity in many societies.
⚠️ Watch-outs & how to enjoy it better
The natural sugars can cause a quicker blood-sugar rise compared to lower-glycemic fruits, a consideration for those managing diabetes. The skin, while nutritious, can be a source of pesticide residue if not organic or washed well. Tip: Pair with a protein or fat like peanut butter or cheese to slow sugar absorption, and always wash thoroughly under running water.
Key benefits
- High in dietary fiber, particularly pectin, which supports digestive health.
- Contains vitamin C, an antioxidant that supports immune function.
- Provides quick, natural energy from carbohydrates and sugars.
- Low in calories and fat, making it a weight-conscious snack choice.
- The crunchy texture promotes dental health by stimulating saliva.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The saying 'an apple a day keeps the doctor away' originated from an 1866 Welsh proverb: 'Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.'
Full nutrition (USDA data · scales with serving)
| Water | 56.5 g |
| Energy | 215 kcal |
| Protein | 2.8 g |
| Total lipid (fat) | 9.6 g |
| Carbohydrate, by difference | 30.2 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 15.8 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 119 mg |
| Sodium, Na | 119 mg |
| Zinc, Zn | 0.75 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 6.0 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.28 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 11.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 76.0 ug |
| Retinol | 74.0 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 47.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.8 g |
| SFA 4:0 | 0.20 g |
| SFA 6:0 | 0.14 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.19 g |
| SFA 12:0 | 0.22 g |
| SFA 14:0 | 0.71 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.75 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.72 g |
| PUFA 18:2 | 0.67 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 23.0 mg |
Amino acid profile (per 100g)
Estimated from KFC, Fried Chicken, EXTRA CRISPY, Wing, meat only, skin and breading removed — USDA does not publish this profile for Crisp.
| Tryptophan | 0.22 g |
| Threonine | 0.95 g |
| Isoleucine | 0.84 g |
| Leucine | 1.7 g |
| Lysine | 1.2 g |
| Methionine | 0.41 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.88 g |
| Valine | 1.0 g |
| Arginine | 1.6 g |
| Histidine | 0.68 g |
| Alanine | 1.6 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 6.7 g |
| Glycine | 2.4 g |
| Proline | 2.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.79 g |
FAQ
Why do some apples turn brown after being cut?
This is due to an enzymatic reaction called oxidation. When the flesh is exposed to air, enzymes react with phenolic compounds, creating melanin (brown pigment). To prevent it, you can dip slices in a solution of water and a little lemon juice or citric acid.
Are the seeds poisonous?
Apple seeds contain amygdalin, which can release cyanide when metabolized. However, you would need to chew and consume a very large number of seeds (hundreds) for it to be toxic. Swallowing a few whole seeds is generally harmless as they pass through undigested.
What's the difference between a cooking apple and an eating apple?
Eating (or dessert) apples are bred for fresh consumption, offering a balance of sweet and tart flavors and a firm, crisp texture. Cooking apples (like Bramley) are typically more tart, softer when cooked, and break down easily to create a smooth puree for pies and sauces.
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 2.15 kcal/g · 5% calories from protein · 2.7 g fiber · 15.8 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: 1.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.