Seriously Though, How Many Kilojoules Are In An Apple?

Are they as good for you as your mom thinks?

Colleen de Bellefonds |

An apple a day… yeah yeah, you know the rest. But how many kilojoules, exactly, are in an apple — and is that staple your mom packed in your school lunch really that great for you? Experts say yes.

READ MORE: The 7 Fruits With The Highest Kilojoule Counts

“Apples are the second most consumed fruit, behind bananas, for a reason! They are generally inexpensive, portable, healthy and delicious,” says dietician Alex Caspero, author at Delish Knowledge.

How Many Kilojoules In An Apple?

As far as kilojoules go, you’ll find 397 (that’s 95 calories) in a medium apple, according to the US Department of Agriculture (USDA). But the fruit has a lot of other things going on for you nutritionally, too. Just check out the USDA’s stats per medium fruit with the skin on:

Kilojoules: 397
Fat: 0g
Carbohydrates: 25g
Sugars: 19g
Fibre: 4g
Protein: 0g

If that sugar count makes you do a double take, consider this: The sugar you’d get in an apple is not the same as, say, the 21 grams of sugar you’d get in a KitKat, says Caspero.

“Fibre is nature’s way of controlling blood sugar levels, which is why it’s found in fruits and vegetables,” says Caspero. “Fibre helps to slow down digestion, which prevents blood sugar spikes like you would get from an equal amount of the sugar in sweets.”

READ MORE: 5 Low-Carb Fruits That Are Super Good For You

In fact, a 2013 study from the Harvard School of Public Health found that people who make a habit of eating apples actually have a lower risk of developing type-2 diabetes. (So that whole thing about “an apple a day” is def legit.)

What’s more, the high fibre content in apples means they serve up a healthy dose of prebiotics (undigestible fibre that the “good” bacteria in your gut eat). “Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption,” says Caspero.

Apple Nutrition

Eating just one medium apple will earn you 14 percent of your daily value of vitamin A and 11 percent of your daily value of vitamin C (not shabby). Antioxidants (like vitamins C and A) in apples help prevent excessive free radical damage, says Caspero — and that can have loads of potential health benefits. Case in point: Antioxidants in apples have been shown to protect against cancer and asthma.

READ MORE: How many Kilojoules Are Actually In An Avocado?

Regularly eating apples might even help with weight loss. “Apples are a great source of fibre and a low-kilojoule snack,” says Caspero. “Eating high-fibre snacks has been shown to aid in satiation and therefore can decrease overall kilojoule consumption during the day. Both of these factors mean that they can help contribute to weight loss.”

Caspero says she snacks on an apple almost every afternoon. For added fibre, protein and fat, she recommends pairing it with one to two tablespoons of your favourite nut butter. Bonus: The vitamin C in apples helps you better absorb the iron in nut butters, helping you get the most out of your snack.

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