Unpeeled apples provide their most plentiful nutrients just under the skin. Apples are a good source of potassium, folic acid, and vitamin C.

A medium apple, approximately 5 ounces, has only 81 calories and a whopping 3.7 grams of fiber from pectin, a soluble fiber. A medium apple supplies 159 mg of potassium, 3.9 meg of folic acid, 7.9 mg of vitamin C, and 9.6 mg of calcium.

Additionally, there are trace amounts of B vitamins, iron, magnesium, and zinc.

Easy on the digestion, apples contain malic and tartaric acids that inhibit fermentation in the intestines. Their high fiber content adds bulk that aids the digestive process, making elimination natural and comfortable. New Hampshire apples contain pectin, a soluble fiber that encourages the growth of beneficial bacteria in the digestive tract.

Apples contain flavonoids, antioxidants that improve immune function and prevent heart disease and some cancers.

Green apples act as a liver and gall bladder cleanser and may aid in softening gallstones.

Apple Nutrition Facts

Calories 81
Carbohydrate 21 grams
Dietary Fiber 4 grams
Soluble Fiber
Insoluble fiber
Calcium 10 mg
Phosphorus 10 mg
Iron .25 mg
Sodium 0.00 mg
Potassium 159 mg
Vitamin C 8 mg
Vitamin A 73111
Folate 4 mg

*Based on one medium 2-1/2 inch fresh, raw apple with skin. Nutritional value will vary slightly depending on the variety and size.

Source: USDA Nutrient Data Laboratory — Apple