The Granny Smith apple, popular for its energetic green kind and crisp texture, offers more than just delightful flavor. This iconic fruit boasts a nutritional profile that contributes significantly to overall well-being. Rich in essential vitamins, minerals, and antioxidants, the Granny Smith apple provides a refreshing and wholesome addition to one’s diet. In this article, we will explores the Nutrition in a Granny Smith Apple and investigates the numerous health benefits it offers.

Nutrition in a Granny Smith Apple

The nutrition facts of 100g, small size (144g), medium size (182g) and large size granny smith apple given here.

Granny Smith Apple Nutrition Facts 100g

  • Calories: 53 kcal
  • Carbohydrates: 14.1 g
  • Dietary fiber: 2.5 g
  • Sugars: 10.3 g
  • Protein: 0.5 g
  • Fat: 0.2 g
  • Vitamin K: 2.3 mcg
  • Vitamin C: 9.7 mg
  • Potassium: 195 mg
  • Vitamin E: 0.1 mg
  • Phosphorus: 16 mg

1 Small Granny Smith Apple Nutrition

Nutritional information for one small Granny Smith apple (approximately 144 grams):

  • Calories: 55
  • Total Fat: 0.2 g
  • Saturated Fat: 0 g
  • Trans Fat: 0 g
  • Unsaturated Fat: 0.2 g
  • Carbohydrates: 14.9 g
  • Dietary Fiber: 2.6 g
  • Sugars: 11.2 g
  • Protein: 0.3 g
  • Vitamin A: 2% of the Daily Value (DV)
  • Vitamin C: 6% of the DV
  • Calcium: 0% of the DV
  • Iron: 1% of the DV
  • Potassium: 2% of the DV

1 Medium Granny Smith Apple Nutrition

A medium Granny Smith apple (182 grams) contains the following nutrients:

  • Calories: 95
  • Fat: 0.32 g
  • Protein: 0.73 g
  • Carbohydrates: 23 g
  • Fiber: 4.7 g
  • Sugar: 16 g
  • Vitamin C: 8.4 mg (14% of the Daily Value (DV))
  • Vitamin K: 0.5 mcg (1% of the DV)
  • Potassium: 195 mg (5% of the DV)
  • Vitamin A: 4 mcg (1% of the DV)
  • Calcium: 9 mg (1% of the DV)
  • Iron: 0.2 mg (1% of the DV)

Nutrition in a Large Granny Smith Apple

  • Calories: 95
  • Fat: 0.2 g
  • Saturated fat: 0 g
  • Unsaturated fat: 0.2 g
  • Carbohydrates: 25 g
  • Fiber: 4.4 g
  • Sugar: 19 g
  • Protein: 0.5 g
  • Vitamin C: 8% of the Daily Value (DV)
  • Vitamin K: 4% of the DV
  • Vitamin A: 2%
  • Potassium: 6% of the DV
  • Calcium: 1%
  • Iron: 1%
  • Sodium: 1 mg
  • Magnesium: 4 mg
  • Phosphorus: 19 mg
  • Phytonutrients: Quercetin, Catechin and Phloridzin

Health Benefits of Granny Smith Apples

Granny Smith apples are a bright green apple variety known for their bitter, tasty flavor and crisp texture. They are a popular choice for snacking, roasting, and cooking. But did you know that Granny Smith apples also offer a variety of health benefits?

1. Improved gut health

Granny Smith apples are a good source of fiber, which is important for gut health. Fiber helps to promote regular bowel movements and prevent constipation

2. Reduced risk of heart disease

Granny Smith apples contain antioxidants that can help to protect your heart from damage. These antioxidants can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.

3. Weight management

Granny Smith apples are a low-calorie food that can help you to feel full and satisfied. This is because they are a good source of fiber, which takes a long time to digest. Eating Granny Smith apples can help you to reduce your overall calorie intake, which can lead to weight loss or maintenance.

4. Stronger bones

Granny Smith apples contain potassium, which is important for bone health. Potassium helps to build and maintain bone mass. This can help to reduce your risk of osteoporosis, a condition that weakens bones.

5. Reduced risk of cancer

Granny Smith apples contain polyphenols, which are antioxidants that have been linked to a reduced risk of cancer. Polyphenols can help to protect cells from damage caused by free radicals, which can lead to cancer.

6. Improved immunity

Granny Smith apples are a good source of vitamin C, which is important for immune function. Vitamin C helps to protect cells from damage and helps to produce white blood cells, which are important for fighting infection.

7. Improved cognitive function

Some studies suggest that Granny Smith apples may help to improve cognitive function. This is because they contain quercetin, an antioxidant that has been shown to protect brain cells from damage.

8. Reduced risk of type 2 diabetes

Granny Smith apples have a low glycemic index (GI), which means that they do not cause a rapid spike in blood sugar levels. This can be beneficial for people with type 2 diabetes, as it can help to keep blood sugar levels under control.

9. Improved skin health

Granny Smith apples are a good source of vitamin A, which is important for skin health. Vitamin A helps to keep skin cells healthy and can help to protect skin from damage caused by the sun.

10. Improved dental health

Granny Smith apples contain malic acid, which can help to prevent tooth decay. Malic acid helps to stimulate the production of saliva, which helps to wash away bacteria from the teeth.

In addition to these health benefits, Granny Smith apples are also a good source of other nutrients, including vitamin K, magnesium, and phosphorus. They are also a fat-free and cholesterol-free food.

Conclusion

In conclusion, the Granny Smith apple is powerhouse of nutrition, providing a spectrum of health benefits. From promoting heart health and aiding digestion to boosting immune function, the benefits of this apple feature the importance of incorporating it into a balanced diet. Whether enjoyed on its own or incorporated into various cooking creations, the Granny Smith apple serves as a testament to the idea that good nutrition can be both delicious and beneficial for health. Embracing this crisp and tart fruit is a flavorful step toward cultivating a healthier and more wholesome lifestyle.