How many carbs in an apple? Learn the nutritional value and glycemic index of apples and apple juices here.
The apple is one of the most popular fruits in the world. It is a kind of fruit that is classified as a pome. You can eat apples fresh, juiced or used to make smoothies and desserts.
Does an apple have carbs in it?
There are carbs in an apple. A single apple typically contains about 13 grams of carbs. Approximately 2.6 grams are from dietary fibre, and the rest are from a mix of simple and complex sugars. That’s not many carbs, but if you’re watching your intake, it’s worth noting that apples contain them.
There are adequately other reasons to eat apples. They’re a good source of vitamins C and B6 and potassium and manganese. They also contain antioxidants that can help protect your cells from damage. Plus, they’re delicious!
1 kg contains around 8 to 9 apples. An apple weighs about 110 to 130 grams. Further, many people throw out seeds and the area around them. Therefore, the effective edible weight of an apple comes to around 100g. Accordingly, we calculate carbs in an apple.
Carbs in an apple
When you eat an apple, you get 13.11 gm of carbohydrates and 62.34 kCal energy. Clearly, carbohydrates form 84.12 % of the calories in an apple. Here is how it fits your diet plan for a carb intake of 55% of calories.
a. 4.77 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 6.36 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 7.95% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 10.59% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of net carbs in an apple
Net carbs in an apple – 9.53 gm.
Total Starch – 0.00 gm, which is 0.00 % of total carbs in an apple.
Total Free Sugar – 9.53 gm, which is 100.00 % of total carbs in an apple.
In apples, one of the primary sources of carbs is fibre content. Fibre helps keep you full after eating, which can help you avoid overeating. The other carbs in an apple include natural sugars.
Details of free sugars in an apple
a. Fructose – 8.36 gm, which is 87.72 % of total carbs in an apple.
b. Glucose – 1.03 gm, which is 10.81 % of total carbohydrates in an apple.
c. Sucrose – 0.14 gm, which is 1.47 % of total carbs in an apple.
d. Maltose – 0.00 gm.
Sum of Total Free Sugar – 9.53 gm, which is 100.00 % of total carbs in an apple.
Glycemic index of apple
Finally, the glycemic index of apple is 45, which is lower than 55, the benchmark for low GI foods. The lower GI means the body takes longer to absorb the carbs in an apple. The glycemic load of an apple is 7, which implies that eating an apple does not create spikes in your blood sugar levels.
Surprisingly, the glycemic index of apple juice is 42, and its glycemic load is 6, while the glycemic index of orange juice is 48, and its glycemic load is 10. Next time you want to satisfy your sweet tooth, try swapping out your usual juice.
The glycemic index of dried apples is 43, and the glycemic load of dried apples is 6.
On the other hand glycemic index and glycemic load of green apples are 41 and 6, respectively.
Nutrition in apple
Serving size – 100g
a. 62.34 kCal of Energy
b. 0.29 gm of protein with a protein richness of 1.86 %
c. 13.11 gm of Carbohydrate with a carbohydrate to calories ratio of 84.12 %
d. 0.64 gm of fats with fat to calories ratio of 4.11 %
e. 2.59 gm of Total Fiber
f. 0.20 mcg of Vitamin A
g. 0.03 mg of Vitamin B1
h. 0.25 mg of Vitamin B3
i. 0.04 mg of Vitamin B6
j. 3.04 mcg of Vitamin B9
k. 3.57 mg of Vitamin C
l. 1.46 mcg of Vitamin D
m. 0.15 mg of Vitamin E
n. 3.65 mcg of Vitamin K
o. 13.68 mg of Calcium
p. 10.44 mg of Phosphorus
q. 0.26 mg of Iron
r. 8.09 mg of Magnesium
s. 40.00 mg of Copper
t. 0.05 mg of Manganese
u. 0.84 mg of Molybdenum
v. 0.09 mg of Zinc
w. 7.00 mg of Chromium
x. 0.47 mcg of Selenium
y. 1.16 gm of Soluble Fiber
z. 0.34 mcg of Vitamin B7
In conclusion, apples are a healthy snack that contains a moderate amount of carbohydrates. They are a good source of fibre, vitamin C, and antioxidants and may help improve heart health and reduce the risk of type 2 diabetes. Apples are versatile food that can be eaten raw or cooked and enjoyed as a snack or part of a meal.