Carbs in Apples

Nutritional Information, Glycemic Index and Load, Low-Carb Recipes

red apple
Karen Struthers

Although an apple was probably not the fruit Adam gave to Eve, they have been grown by humans for thousands of years, and there are thousands of varieties. Apples have a fair amount of sugar, but in moderation can still be part of a low-carb diet for most people. For example, use them in muffins or as an ingredient in other dishes  (see recipes below).

Carbohydrate and Fiber Counts for Apples

  • ½ cup chopped apple: 7 grams effective (net) carbohydrate plus 1.5 grams fiber and 32 calories.
  • 1 medium apple (3 inches in diameter): 21 grams effective (net) carbohydrate plus 4.5 grams fiber and 95 calories.

Glycemic Index for Apples

The averages in studies of apples ranged between 28 to 44, with an average of 38

More Information about the Glycemic Index

Glycemic Load of Apples

  • ½ cup of chopped apple: 4
  • 1 medium apple (3" in diameter): 6

More Information about the Glycemic Load

Health Benefits of Apples

About one-third of the fiber in apples is soluble, mainly pectin. It is a fair source of vitamin C and an excellent source of quercetin and a large number of polyphenols.  It should be noted, though, that processing has a fairly dramatic effect on the nutrients in apples, including quercetin, polyphenols, and other phytonutrients.  For example, most bottled clear apple juice at the supermarket contains only a small fraction of the nutrients that were in the original whole fruit.  Also, the apple peel contains a greater percentage of phytonutrients when compared to the flesh of the apple, so any preparation that gets rid of the peel gets rid of valuable nutrients.

  It has been shown that the preparation that preserves the most nutrients in the apple is freeze-drying the fruit with the peel included.

Apples may have positive effects on the bacteria in our colons, now known to be important in human health.

Low-Carb Recipes With Apples

More Nutritional Information About Apples at Calorie Count Plus.

More Carb Profiles:

Sources:

Boyer J and Liu RH. Apple phytochemicals and their health benefits. Nutrition Journal 3(1):5. (2004)

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.

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