Apples are a globally popular and adaptable fruit. They vary in color, size, form, and taste. They include minerals, antioxidants, and fiber, which have various health benefits. How many calories are in an apple, and how do they affect weight and health?
We address this and more in this essay. We will demonstrate how to estimate apple calories, compare them to other fruits and snacks, include them in your diet, and burn them off with activity. Below are some of the sources we referenced for this post.
How Many Calories Are in an Apple?
The type, size, weight, and preparation of an apple affect its calories. Generally, apples with more sugar and water have higher calories. The apple peel has calories, but fiber helps you feel full and digest it.
Apple calories may be measured using a food scale or nutrition label. A food scale can measure the apple’s weight, which you can multiply by its calorie density. Apple nutrition labels provide the typical calories for a 100-gram serving or one medium apple.
USDA data shows how many calories various apple kinds and sizes have:
- A small apple (about 150 grams) has about 78 calories.
- A medium apple (about 180 grams) has about 95 calories.
- A large apple (about 223 grams) has about 116 calories.
- A red apple (about 182 grams) has about 89 calories.
- A granny smith apple (about 206 grams) has about 109 calories.
- A Honeycrisp apple (about 212 grams) has about 127 calories.
- A fuji apple (about 242 grams) has about 130 calories.
- A gala apple (about 140 grams) has about 71 calories.
To compare the calories in an apple with other fruits and snacks, you can use this table:
| Food | Serving Size | Calories |
| Apple | 1 medium | 95 |
| Banana | 1 medium | 105 |
| Orange | 1 medium | 62 |
| Grapes | 1 cup | 104 |
| Strawberries | 1 cup | 49 |
| Carrot | 1 medium | 25 |
| Celery | 1 stalk | 6 |
| Almonds | 1 ounce | 164 |
| Peanut butter | 1 tablespoon | 94 |
| Chocolate chip cookie | 1 medium | 59 |
How to Incorporate Apples into Your Diet
Apples are a great addition to any diet, as they can provide many health benefits, such as:
- Improving your digestion and preventing constipation, thanks to their high fiber content.
- Lowering your cholesterol and blood pressure, thanks to their antioxidants and phytochemicals.
- Boosting your immune system and fighting infections, thanks to their vitamin C and flavonoids.
- Protecting your teeth and gums, thanks to their natural acids and antibacterial properties.
- Enhancing your brain function and memory, thanks to their polyphenols and quercetin.
To get these advantages, eat apples frequently with the skin on since they contain most of the nutrients. Apples may be eaten raw or cooked, as a snack or supper. Tips for eating apples in a balanced diet:
- Eat an apple for breakfast, along with some oatmeal, yogurt, or eggs. This can give you a boost of energy and fiber to start your day.
- Eat an apple for a mid-morning or afternoon snack, along with some nuts, cheese, or hummus. This can help you curb your hunger and cravings until your next meal.
- Eat an apple before or after a workout, along with some protein, such as a shake, a bar, or a sandwich. This can help you replenish your glycogen and repair your muscles.
- Eat an apple for dessert, along with some yogurt, ice cream, or whipped cream. This can satisfy your sweet tooth without adding too many calories.
How to Use Apples to Replace or Reduce High-Calorie Foods
Replace high-calorie items with apples to lower your calorie consumption. You may use applies to:
- Make smoothies, juices, or cider, instead of soda, coffee, or alcohol. This can help you hydrate and detoxify your body while saving you hundreds of calories per drink.
- Make salads, slaws, or salsas, instead of dressings, sauces, or dips. This can help you add some crunch and flavor to your dishes while cutting down on fat and sodium.
- Make pies, cakes, or muffins, instead of butter, oil, or sugar. This can help you bake some delicious treats while reducing the calories and fat per serving.
- Make chips, crisps, or granola bars, instead of potato chips, crackers, or candy bars. This can help you snack on something crunchy and sweet while increasing your fiber and vitamin intake.
How to Make Delicious and Nutritious Recipes with Apples
Apples are flexible and may be utilized to produce healthy, tasty meals. Here are some apple recipes:
(adsbygoogle = window.adsbygoogle || []).push({});- Apple cinnamon oatmeal: Cook some rolled oats in water or milk. Add some chopped apples, cinnamon, honey, and nuts. Enjoy a warm and cozy breakfast that is high in fiber and protein.
- Apple chicken salad: Mix some cooked chicken breast with chopped apples, celery, mayonnaise, yogurt, mustard, salt, and pepper. Place on lettuce or a whole wheat pita. Enjoy a light and refreshing lunch that is high in protein and low in fat.
- Apple pork chops: Season some pork chops with salt, pepper, garlic, and rosemary. Brown them in a skillet over medium-high heat. Transfer them to a baking dish and top with some sliced apples, onion, and apple cider. Bake in the oven for 25 minutes or until the pork is cooked through. Enjoy a hearty and flavorful dinner that is high in protein and iron.
- Apple crisp: Peel and chop some apples and toss them with some lemon juice, brown sugar, cinnamon, and nutmeg. Spread them in a baking dish and sprinkle with some oats, flour, butter, and more brown sugar. Bake in the oven for 40 minutes or until the topping is golden and crisp. Enjoy a warm and delicious dessert that is high in fiber and antioxidants.
How to Burn Off the Calories from an Apple
Eat apples to regulate your calorie intake, but work off those calories to lose weight and stay healthy. The quantity of calories you burn depends on your age, gender, weight, height, activity level, and fitness objectives. A calorie calculator can predict your daily calorie requirements, surplus, or shortfall.
Exercises that raise your heart rate and metabolism burn calories. Activity and exercise calories vary in weight, intensity, duration, and frequency. Calorie trackers can track your workout and activity calories.
Examples of easy and interesting exercises to burn apple calories:
- Walking: Walking is one of the easiest and most accessible ways to burn calories. You can walk anywhere, anytime, and at your own pace. Walking for 30 minutes at a moderate speed of 3 mph can burn about 100 calories, which is equivalent to one small apple.
- Running: Running is one of the most effective and efficient ways to burn calories. You can run on a treadmill, a track, or a trail, and vary your speed, distance, and incline. Running for 15 minutes at a moderate speed of 6 mph can burn about 150 calories, which is equivalent to one medium apple.
- Cycling: Cycling is one of the most fun and enjoyable ways to burn calories. You can cycle on a stationary bike, a road bike, or a mountain bike, and adjust your resistance, speed, and terrain. Cycling for 20 minutes at a moderate intensity of 12 mph can burn about 160 calories, which is equivalent to one large apple.
- Swimming: Swimming is one of the most comprehensive and beneficial ways to burn calories. You can swim in a pool, a lake, or an ocean, and choose your stroke, distance, and intensity. Swimming for 15 minutes at a moderate pace of 2 mph can burn about 140 calories, which is equivalent to one delicious red apple.
- Dancing: Dancing is one of the most fun and creative ways to burn calories. You can dance in a studio, a club, or at home, and choose your style, music, and moves. Dancing for 30 minutes at a moderate intensity can burn about 165 calories, which is equivalent to one Granny Smith apple.
Delicious and healthy apples may help you lose weight
Delicious and healthy apples may help you lose weight and enhance your health. They are abundant in fiber, antioxidants, and vitamins and low in calories. They can also help you cut down on drink, dressing, butter, and sugar. Simple and entertaining exercises like walking, jogging, cycling, swimming, or dancing may help you burn calories.
We showed you how to estimate apple calories, compare them to other fruits and snacks, include them in your diet, and burn them off with exercise in this post. Below are some of the sources we referenced for this post. I hope you learned something new and valuable from this essay.
Our sources below can tell you how many calories an apple has. Calorie calculators and trackers help predict your calorie demands, consumption, and expenditure. If you liked this post, please share it with friends and family who may be curious about apple calories.
Source: ZoxPR.
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