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September 18, 2023

How About Them Apples: The Nutritional Treasures and Health Benefits of Apples

by Mindy McCullough, MS, RDN, LDN, CDCES

Apples are a versatile fruit that can be used in everything from baked goods to savory dishes to a satisfying after school snack.  Lucky for us they pack a nutritional punch and are available most of the year. Keep reading to learn more about this delicious fruit.

Facts About Apples

  • Over 2500 varieties are grown in the USA – most popular varieties include red and golden delicious, Fuji, Granny smith, McIntosh, and Gala
  • The only variety of apple that is native to North America is the crab apple
  • Apple pie is in fact not American.  The original recipe came from England
  • Apples are 25% air, which is why they float in water making bobbing for apples possible
  • Apple season in NC lasts from mid-August to late October/early November
  • North Carolina is the 7th largest producer of apples in the USA

To properly store your apples at home, refrigerate your apples as cold as possible without freezing.  Apples will ripen when at room temperature causing them to turn soft much quicker than in the fridge.

Nutrition Benefits of Apples

Apples are high in fiber, Vitamin C, and potassium as well as low in calories.  One medium apple contains about 4.4 grams of fiber, making apples a fiber rich food.  Eating more fiber can help decrease blood sugar levels, improve digestion, and make you feel fuller longer.

Vitamin C is an essential dietary nutrient that is found in many fruits and vegetables, including apples.  Vitamin C plays a role in a variety of functions in your body, including immune support and is vital to your bodies healing process.  Potassium is the main mineral that is found in apples.  Potassium plays a role in our heart health and can be beneficial in managing blood pressure.

Fun ways to include more apples in your diet

Apples are conveniently packaged in their own skin and require little preparation beyond washing.  They are easy to pack and relatively shelf stable, so can be taken on the go for a quick bite while running errands. Apples can be easily incorporated into meals and snacks to provide a quick boost of fiber and natural sweetness.

Add chopped apples to oatmeal, yogurt, or even chicken salad

Have apples with peanut butter or cheese as a satisfying snack

Pork chops with sautéed apples and onions as a main meal

Microwave baked apples for a quick satisfying sweet treat

Interested in learning more about healthy eating that will fit your lifestyle? An Avance Care dietitian is available to help. Book online at


Interesting Apple Facts to Know


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