Food Facts · Your food guide
Apples
A two-part guide to apples, fibre, plant compounds and example portions.
Read the guide below. Open any flyer full size to zoom in on the original artwork.
Part 1: Nutrition Spotlight
Open part 1 full size (new tab)
Read part 1 as text
Fibre • Plant compounds • Everyday fuel.
Fibre & pectin
Soluble and insoluble fibre to support bowel health.
Antioxidant compounds
Polyphenols such as quercetin. Many are concentrated in the skin.
Vitamin C
Provides a small amount of this essential vitamin.
Carbohydrate
A water-rich fruit with carbohydrate for energy.
Keep the skin on
Wash well, then enjoy the skin for more fibre and plant compounds.
Part 2: Benefits & Portions
Open part 2 full size (new tab)
Read part 2 as text
Fibre • Plant compounds • Everyday fuel.
Example portion
1 medium apple: approximately 95 kcal, 25 g carbs and 3–4 g fibre. Skin on; core excluded. Values vary by size and variety.
Gut health
Pectin is a soluble fibre that beneficial gut bacteria can ferment.
A satisfying snack
Fibre, water and chewing can help you feel full.
Whole fruit first
Whole apples retain more fibre than juice. Keep juice and smoothies to 150 ml a day combined.
One of your 5 a day
One medium apple counts as one portion. Include a variety of fruit and vegetables.
Add some protein
Try apple slices with plain Greek yoghurt. Count yoghurt and any toppings separately.
Nutrition is for the apple only. Portions are examples.