Apple Nutrition Facts: Complete Calorie and Nutrient Guide

Oh, my dearest ones! Come gather ‘round while Grandma tells you all about one of nature’s most perfect little gifts – the apple. You know, in all my years of caring for my family and tending to my little backyard orchard, I’ve learned that these sweet blessings are absolutely packed with goodness that keeps our bodies healthy and strong.

Let me tell you, my loves, about what makes these wonderful fruits so special. You see, when you pick up a nice medium-sized apple – about the size that fits perfectly in your hand – you’re holding just 95 little calories of pure nutrition. Mother Nature wrapped it up so beautifully with 86% water (that’s why they’re so juicy and refreshing!), a nice helping of carbohydrates (25 grams to give you energy), and a wonderful 4.5 grams of fiber to keep your tummy happy.

Now, let your Grandma share some of the special vitamins and minerals tucked inside each apple. You know how I always say, “An apple a day keeps the doctor away”? Well, there’s real wisdom in that old saying! Each apple gives you:

Vitamin C (8.4mg) - that’s 14% of what you need each day, my dears! It’s like getting a little immune system hug in every bite. A sprinkle of Vitamin A (98 IU) A dash of Vitamin K (4mcg) And just the right amount of Vitamin B6 and E

But that’s not all! Just like I keep a well-stocked pantry, Mother Nature stocked these precious fruits with important minerals too:

• A generous helping of potassium (195mg) - wonderful for your heart, just like Grandma’s love!
• A bit of calcium (11mg) - yes, the same mineral that makes your bones strong
• Some magnesium (9mg) and phosphorus (20mg) - they work together like best friends to keep you healthy

Oh, and let me tell you about something special called antioxidants - they’re like little housekeepers for your body! In apples, we have quercetin, catechin, and something called chlorogenic acid. Don’t worry about the fancy names, sweethearts - just know they’re working hard to keep you healthy, just like I do!

Now, different apples have different personalities, just like my grandchildren! Let me tell you about some of my favorites:

Sweet varieties like Fuji and Honeycrisp are like sunshine in fruit form - they’re higher in natural sugars and packed with vitamin C. They remind me of my granddaughter Sarah’s sweet smile!

Then we have the tart ones, like Granny Smith (yes, dear, they’re named after a grandmother too!) and Braeburn. These are a bit more serious, like my grandson Michael when he’s doing his homework. They have less sugar and more of those wonderful pectin fibers.

Let Grandma share some of her wisdom about keeping your apples at their best:

• Keep them cool in your refrigerator, just like I do - between 32 and 38 degrees is perfect
• Store them in your crisper drawer, away from strong-smelling foods (just like I keep my delicate linens away from the kitchen!)
• Check on them regularly, just as I check on all of you

When it comes to eating apples, timing is everything (just like in baking my famous apple pie!). They’re wonderful in the morning to start your day with energy, perfect before exercise, and make the most delightful afternoon snack. I love to slice one up when my bridge club comes over!

Now, some of you might be wondering about those pesky pesticides people talk about. Your Grandma always says, “Better safe than sorry!” So I wash my apples thoroughly, and when I can, I buy organic ones. But don’t let that worry you too much - a well-washed apple is still better than no apple at all!

How many should you eat? Well, as I always say, “Everything in moderation, my dears!” One or two apples a day is just perfect for most people. Listen to your body - it knows best (after Grandma, of course!).

And about cooking them - yes, cooking changes them a bit, just like life changes all of us. Some nutrients might decrease a little, but others become easier for your body to use. Either way, they’re still wholesome and good for you, whether they’re fresh from the tree or baked in my famous sugar-free apple crisp!

Remember, my darlings, that every apple is a little gift of health wrapped in a beautiful package. Whether you’re munching on a crisp Honeycrisp or enjoying a tart Granny Smith, you’re giving your body something wonderful.

And just like my love for you, the benefits of apples are endless! They help keep your heart happy, your digestion running smoothly (very important, as Grandma always says!), and your blood sugar steady. They even help maintain a healthy weight - though you’re all perfect just as you are, my loves!

Now, who’s ready to help Grandma make some healthy apple snacks?

With all my love and wisdom, Grandma

P.S. Don’t forget to share an apple with someone you love - spreading health and happiness is what Grandma’s all about!