Apple
An everyday fruit whose pectin fiber, concentrated in the skin, is one of the best-studied fibers for gut and cholesterol support.
Gut Health
Heart Health
Energy
Apples are high in vitamin C, fiber, and various phytonutrients. They support digestion and heart health. Enjoy apples as a snack or sliced into salads and desserts.
Apple
Per
1 medium, with skin (182g)
Calories
95
Vitamin K
3%
Vitamin A
1%
Vitamin C
9%
Vitamin B12
0%
Vitamin D
0%
Iron
1%
Magnesium
2%
Potassium
4%
Calcium
1%
Fiber
4.4g
Nutrition Highlights
Pectin fiber, vitamin C, quercetin
Fuhrman ANDI chart, grouped with peach/tangerine, 1 item
Nutrition Density Score (ANDI Score)
73
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat the skin — most of the fiber and a large share of the antioxidants live there, not in the flesh.
Absorption Boost
Nut butter or cheese — pairs well and slows the sugar release for steadier energy
Cinnamon — a traditional pairing that may help blunt the blood sugar response further
Use Caution If
You have a known oral allergy syndrome related to birch pollen — apples are a common cross-reactive food
You're managing blood sugar closely — still a whole fruit with natural sugars; pair with protein or fat
Storage
Refrigerate for the longest shelf life — apples ripen 6–10 times faster at room temperature.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Energy stability after eating
Objective
(Quarterly)
Fasting blood glucose
LDL cholesterol