The nutritional value of apples varies depending on the size and variety. However, one medium-sized, raw, skin-on apple provides an average of 81 calories, 0 g of protein, 0 g of fat, 21 g of carbohydrates, 4 g of dietary fiber and 0 mg of sodium. Apples, like all fresh fruits, are naturally cholesterol-free. They are a good food source of vitamin C, providing 8 mg per fruit or 13 percent of the recommended daily value for this nutrient. Vitamin C is important for supporting a healthy immune system, forming collagen and enhancing iron absorption.
Apples contain several groups of phytochemicals, including flavonols, polyphenols and other phytochemicals. According to a research summary published in “Planta Medica” in October 2008, the phytochemicals in apples are responsible for health-promoting biological activities.
Apples and apple products protect against the development of cancer in animal models, particularly cancer of the skin, mammary glands and colon. Epidemiological observations indicate that individuals who consume one or more apples daily have lower rates of lung and colon cancer.