Do I need to worry about the calories in an apple?

November 12, 2012

Do I need to worry about the calories in an apple?

Apples are a favourite fruit for many, many people, but are they safe to eat if you are trying to watch your waistline?

Old sayings such as ‘an apple a day keeps the doctor away’ often have an element of truth in them – this is certainly the case with eating an apple every day. Apples are great snack foods, easy to eat on the go and, research shows, they have many great benefits to health.

Calorie counting

More and more of us are beginning to become aware of the specific calorie content of the foods we enjoy eating – the increasing rise in obesity and its associated health problems means that health care professionals are advising us all to eat a sensible and healthy diet as well as to increase levels of exercise. The great thing about calories in an apple is – there are not that many! This makes it an excellent choice for anyone who is keeping an eye on the amount of calories they consume on a daily basis.

Maintain a deficit

In order to lose weight it is essential that a calorie deficit is maintained – that is more calories should be expended through activity than ingested through the food that we eat. Keeping track of the calories we eat is one way we can be sure of maintaining the calorie deficit – and even the few calories in an apple can affect that figure.

When keeping track of the foods you eat and the exercise you take part in it is often useful to keep a food journal or diary. Noting the calories you have consumed – even the few calories in an apple – can show where you may be able to make improvements and cutbacks in your diet.

The number of calories in an apple

  • A large apple weighing around 223g will provide 116 calories.

  • An apple weighing around 182g gives 95 calories

  • An apple weighing 149g provides 77 calories

  • 100g of apple provides 52 calories

These values are for raw apple with the skin on. Apples with the skin removed do contain less calories (48 in 100g for example), however, eating the skin of apples, after carefully washing the fruit, gives added health benefits.

An apple a day

It is safe to say that eating an apple a day will not only keep the doctor away but is also a great weight loss food and that there is no reason to worry about how many calories are in an apple.

In addition apples are a good source of antioxidants which are known to be beneficial to heart health. The fibre content of a medium sized apple will also provide approximately 17% of the recommended daily amount of dietary fibre – studies have shown that this fibre, from the pulp of the apple, is beneficial in controlling and lowering cholesterol levels. This fibre also makes the apple a satisfying snack convenient to eat at any time.

It seems clear that we should all endeavour to eat an apple a day, there are really no excuses, they are easy to carry with us and eat on the go; there is no need to worry about the calories in an apple, and with the many benefits to health they provide apples should be part of every healthy and balanced diet. With so many varieties to choose from it is even possible to eat a different type of apple each day until you find your favourite type.

Category: Articles