Calories in an Apple

The quality of the calories in an apple is excellent if the apple is eaten raw and the apple is cleaned with soap and water before eating.  Yes, you should eat the apple skin. Much of the vitamins and pytochemicals can be found in the skin. Apples are a good source of vitamin C in the raw form.
As soon as you peel the apple the value of the nutrition drops.  It gets even worse quality if you cook the apple. For example the vitamin C is almost completely destroyed.

Suggestions: Just because an apple is really good for you does not mean that a dozen apples are 12 times as good for you. When it comes to these water soluble phytochemicals and vitamin C, once the body gets enough, it excretes the rest. They cannot be saved in the body forever.  Why not eat a real small apples.  It is better to eat a small one in the morning and a small one in the evening than it is to eat a big apple once a day.  Even better would be to eat a small apple and later in the day a small piece of some other fresh fruit. Also it is usually better to eat small apple rather than cut that apple in half, because once cut the apple begins to brown and lose some of its nutrition.
Another factor to think about is will the calories in an apple fill you up? How long will it be before you get hungry. Considering how few calories there are, the food of one apple will last awhile. Both the little bit of fiber and the water will fill you up and stay with you for alittle while.
Do not want a plain apple. Try slicing coring and sprinkling it with a bit of cinnamon. You could even add a half a teaspoon of sugar to make it a desert. Want a snack? Add some salt.



Calories in an Apple List with Nutritional Facts (pdf)

	Apple raw unpeeled 2 3/4 in dia ) 1/3 lb	Apple raw   Peeled sliced	Dried Apple (sodium bisulfite  preserves color)	Apple juice (bottled or canned)	Apple pie filling, canned	Applesauce sweetened	Applesauce unsweetened
measure	1 apple	1 cup	5 rings	1 cup	1/8 of 21 oz can	1 cup	1 cup
weight (g)	138	110	32	248	74	255	244
water (g)	84	84	32	88	73	80	88
calories (kcal)	81	63	78	117	75	194	105
Protein (g)	Tr	Tr	Tr	Tr	Tr	Tr	Tr
Total fat (g)	Tr	T	Tr	Tr	Tr	Tr	Tr
saturated fat  (g)	0.1	0.1	Tr	Tr	Tr	0.1	Tr
monounsaturated fat  (g)	Tr	Tr	Tr	Tr	0	Tr	Tr
polyunsaturated fat  (g)	0.1	0.1	Tr	Tr	TR	0.1	Tr
Cholesterol (mg)	0	0	0	0	0	0	0
Carbohydrate (g)	21	16	21	29	19	51	28
Total dietary fiber (g)	3.7	2.1	2.8	0.2	0.7	3.1	2.9
Calcium (mg)	10	4	4	17	3	10	7
Iron (mg)	0.2	0.1	0.4	0.9	0.2	0.9	0.3
Potassium (mg)	159	124	144	295	33	156	183
Sodium (mg)	0	0	28	7	33	8	5
Vitamin A (IU)	73	48	0	2	10	28	71
Vitamin A (RE)	7	4	0	0	1	3	7
Thiamin (mg)	0.02	0.02	0	0.05	0.01	0.03	0.03
Riboflavin (mg)	0.02	0.01	0.05	0.04	0.01	0.07	0.06
Niacin (mg)	0.1	0.1	0.3	0.2	Tr	0.5	0.5
Accorbic acid (mg)	8	4	1	2	1	4	3