FoodScore
0/ 100
Goodfruit· 1 medium

Apple

Apples score well at 62/100, primarily due to being a minimally processed whole food and a good source of dietary fiber, contributing positively to overall diet quality.

  • A medium apple provides 2.4g of fiber, contributing to daily intake.
  • As a NOVA 1 food, apples are minimally processed and retain their natural nutrients.
  • Apples contain no added sugar, saturated fat, or sodium.
  • With only 52 calories per 100g, apples are a low-calorie fruit option.
  • Apples offer 5% of the Daily Value for Vitamin C per 100g serving.
  • Scores +1 points above the fruit category average (61/100 across 72 foods).
Fiber
2.4g
9% of Daily Value
Protein
0.3g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Apples achieve a FoodScore of 62/100, placing them in the 'Good' category. This score is significantly boosted by their status as a minimally processed whole food, earning a substantial +10 bonus. This means they are consumed in their natural or near-natural state, aligning with dietary guidelines that prioritize whole foods over ultra-processed options. Additionally, apples receive a +2 bonus for their fiber content, providing 2.4g per 100g. Fiber is a crucial component of a healthy diet, supporting digestive health and satiety. The absence of penalties for added sugar, saturated fat, or sodium further contributes to their favorable score. While apples are not a significant source of protein or many micronutrients, their overall nutritional profile, characterized by low calories and beneficial fiber, makes them a healthy choice. To achieve a higher score, apples would need to contain higher amounts of protein or a broader spectrum of essential vitamins and minerals.

Health benefits

What the nutrients in apple actually do for you, grounded in established dietary science.

Supports Digestive Health

Apples are a good source of dietary fiber, with 2.4g per 100g. This fiber, particularly pectin, acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. Adequate fiber intake is emphasized by dietary guidelines for maintaining regular bowel movements and preventing constipation. Including apples in your diet can contribute to meeting the recommended daily fiber intake, which is typically 25-38g for adults, making them a simple way to boost your digestive well-being.

Aids in Blood Sugar Management

The fiber in apples, especially soluble fiber, plays a role in moderating blood sugar levels. Soluble fiber slows down the absorption of sugar into the bloodstream, which can help prevent rapid spikes in blood glucose after eating. This characteristic, combined with their absence of added sugar, makes apples a suitable fruit choice for individuals monitoring their blood sugar, including those with diabetes. Research supports that diets rich in fiber-containing whole foods can contribute to better glycemic control and reduce the risk of type 2 diabetes.

Contributes to Weight Management

Apples can be a valuable addition to a weight management strategy due to their low calorie density and high fiber content. With only 52 calories per 100g and 2.4g of fiber, apples help promote satiety and fullness, which can reduce overall calorie intake. Eating a whole apple before a meal can help you feel more satisfied and potentially eat less during the main course. While no single food causes weight loss, incorporating low-calorie, high-fiber foods like apples can support a balanced diet aimed at maintaining a healthy weight.

Provides Antioxidant Support

Apples contain Vitamin C, providing 5% of the Daily Value per 100g serving. Vitamin C is a well-known antioxidant that helps protect the body's cells from damage caused by free radicals. This antioxidant activity is important for overall health and can contribute to reducing oxidative stress in the body. While not a primary source of all antioxidants, the contribution of Vitamin C from apples, along with other beneficial plant compounds, supports the body's natural defense systems.

How to eat it

Apples are a versatile and popular fruit in the US diet, commonly enjoyed raw as a snack or incorporated into various dishes. They are a convenient, portable option for boosting fruit intake throughout the day. A typical serving is one medium apple, which can be eaten whole or sliced. Apples pair well with both sweet and savory flavors, making them adaptable to many meals.

Store apples in the refrigerator to maintain their freshness and crispness for longer periods.
Enjoy apples with a small amount of nut butter for added protein and healthy fats, enhancing satiety.
Slice apples into salads or add them to oatmeal for a boost of fiber and natural sweetness.
Bake apples with cinnamon for a warm, comforting dessert that is naturally low in added sugar.
Choose organic apples when possible to minimize exposure to pesticide residues, though conventional apples are also safe and nutritious.
Things to keep in mind

Apples are generally considered safe for most people when consumed in normal serving sizes. Allergic reactions to apples are uncommon but can occur, often manifesting as oral allergy syndrome in individuals sensitive to birch pollen. Symptoms typically include itching or tingling in the mouth and throat. The fiber content in apples is moderate, so it is unlikely to cause significant gastrointestinal distress in most individuals. However, those with very sensitive digestive systems or conditions like IBS might experience mild discomfort if consuming very large quantities. There are no widely documented significant drug interactions or specific populations for whom apples are cautioned against at typical consumption levels.

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Reader questions
Is an apple healthy?
Yes, an apple is a healthy food choice. It scores 62/100 on FoodScore, indicating a 'Good' nutritional profile. Apples are minimally processed (NOVA 1), low in calories (52 per 100g), and contain no added sugar, saturated fat, or sodium. They also provide 2.4g of dietary fiber per 100g and some Vitamin C, contributing to overall well-being.
Is an apple good for weight loss?
Yes, an apple can be beneficial for weight loss. Its low calorie density (52 calories per 100g) and fiber content (2.4g per 100g) can help promote feelings of fullness and satiety, potentially reducing overall calorie intake. Incorporating apples into a balanced diet can support weight management goals by providing a nutritious, satisfying snack option.
Is an apple ultra-processed?
No, a whole apple is not ultra-processed. It falls under NOVA class 1, meaning it is an unprocessed or minimally processed food. This classification indicates that the apple is consumed in its natural state, without significant industrial processing, added sugars, unhealthy fats, or artificial ingredients, aligning with recommendations for a whole-food diet.
What is the best way to store apples?
The best way to store apples is in the refrigerator, ideally in the crisper drawer. This helps to slow down the ripening process and maintains their crisp texture and freshness for several weeks. Storing them at room temperature will cause them to ripen much faster and potentially become mealy.
What can I use instead of an apple in recipes?
For similar texture and sweetness in recipes, pears can be a good substitute for apples, especially in baked goods. If you need a crunchy, slightly tart fruit for salads, jicama or celery can offer a similar textural contrast. The best alternative depends on the specific role the apple plays in the recipe, whether it's for sweetness, acidity, or crunch.
Do apples help with blood sugar control?
Yes, apples can contribute to blood sugar control. The dietary fiber, particularly soluble fiber, in apples helps to slow down the absorption of glucose into the bloodstream, preventing rapid spikes in blood sugar levels. Additionally, apples have no added sugar, making them a suitable fruit choice for individuals looking to manage their blood glucose effectively as part of a balanced diet.
Are apples good for gut health?
Apples are beneficial for gut health due to their fiber content. The 2.4g of fiber per 100g, including pectin, acts as a prebiotic, nourishing beneficial bacteria in the gut. A healthy gut microbiome is linked to improved digestion and overall well-being. Regular consumption of fiber-rich foods like apples supports a balanced and diverse gut environment.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20