Nutrition Experts Weigh In

Nutrition professionals, like Stephani Johnson, D.C.N., R.D.N., from Rutgers University, and Evelyn Arteche, M.S., R.D.N., C.P.T., from Cooper University Health Care, emphasize the positive impact apples can have on our health. "Apples are packed with nutrients and fiber, making them a healthy addition to any daily diet," Johnson notes.

Daily Apple Consumption: Is It Safe?

You’ll be relieved to hear that incorporating an apple into your daily routine is not only safe but beneficial. A medium-sized apple contains approximately 4.4 grams of fiber, helping individuals meet their daily fiber intake goals—25 grams for women and 38 grams for men. Additionally, apples serve as one of the recommended daily servings of fruits and vegetables.

To effectively manage blood sugar levels, it’s advisable to consume apples in moderation, pairing them with protein or healthy fats such as nut butter, which can help stabilize blood sugar spikes.

Nutritional Breakdown of an Apple

Here’s a closer look at the nutritional profile of a medium apple (with skin):

- **Calories:** 95

- **Carbohydrates:** 25 g

- **Fiber:** 4.4 g

- **Sugars:** 19 g

- **Protein:** 0.5 g

- **Total Fat:** 0.3 g

- **Sodium:** 1.8 mg

- **Potassium:** 194.7 mg (4% of daily value)