Apples are loved by people of all ages for their sweet taste, as well as widely known for their health benefits. But are apples also helpful for dieting? Let’s find out more about the calorie content of an apple and its effects on weight loss. :)

Calories and Nutritions of an Apple

Apples contain a high proportion of glucoside among total carbohydrates, accounting for 82%. When consuming one apple (300g), you would intake 52% of the daily recommended intake of molybdenum, 9% of potassium, 8% of niacin, and 7% of vitamin B2.

According to the data provided by the Ministry of Food and Drug Safety, a single apple weighing 300g contains 168kcal, and its nutritional breakdown is as follows:

Recommended Daily Intake of Apples

How many apples should you eat a day? 

Apples are a popular and nutritious fruit, but it's important to be mindful of their sugar content when incorporating them into a balanced diet. A single 300g apple contains approximately 33.4g of sugar, making it a fruit high in sugar content. 

Since sugar is present in almost all foods, consuming apples in excessive amounts can lead to overconsumption of sugar, which can then be rapidly converted into body fat. To avoid this, it's generally recommended to limit apple intake to less than one apple per day.

Apple Diet Effects

Apples, which lifts your mood with just one bite, are rich in sugars. However, they also contain many nutrients that can help with dieting. Here are some dieting effects of apples.

1. Reduction of Fat with Polyphenols

Apples are rich in polyphenols, such as quercetin and procyanidin, which have been shown to have weight loss effects. 

A study in Japan revealed that polyphenols in apples regulate fat metabolism, particularly in groups with relatively high BMI. [2] During a 12-week period of consuming apple polyphenol supplements, has been associated with significant reductions in total and LDL cholesterol levels.

Additionally, research on mice indicates that the procyanidins in apples, which make up over 70% of apple polyphenols, may inhibit the accumulation of visceral and subcutaneous fat. [3]

2. Alleviating Swelling with Potassium

Apples are fruits rich in potassium, an essential mineral that plays a crucial role in regulating fluid balance and reducing inflammation in the body. Compared to sodium, potassium helps eliminate excess sodium from the body, which is a common culprit behind water retention and swelling during dieting.

The potassium in apples acts as a natural diuretic, promoting the excretion of excess fluid through urine. This can help alleviate bloating and swelling, particularly during weight loss efforts when the body may be retaining more water.

3. Enhancing Gut Health with Fiber

Each apple contains approximately 8.2g of dietary fiber, fulfilling about 32% of the recommended daily intake. The apple peel, in particular, is rich in insoluble dietary fiber, which aids in improving intestinal movement and alleviating constipation. 

Additionally, when dieting, consuming the apple peel alongside the flesh ensures an adequate intake of dietary fiber.

4. Providing High Satiety

The high fiber content and moisture in apples contribute to a feeling of high satiety. In one apple(300g), the moisture content alone is approximately 255.6g, accounting for an average of 85%, which aids in providing hydration and facilitating waste elimination. [4]

Apples also provide a satisfying crunch and chewy texture that requires more chewing compared to softer, more processed foods. This mechanical stimulation of the mouth and jaw muscles can trigger feelings of satiety and signal the brain that the body has received an adequate amount of food. [7]

Apple Diet Methods

So, how can you enjoy apples while dieting? Here are various combinations that synergize with apples for effective dieting:

Apple Cabbage Diet

Calcium is not only important for bone health but also essential for fat burning and breakdown, contributing to weight loss. Cabbage is a good calcium source with 45mg per 100g, and doesn't contain oxalates that block absorption. [1] 

Apples also help, as their potassium can enhance calcium absorption when eaten with cabbage. Incorporating calcium-rich foods like cabbage and apples may support weight management by promoting fat breakdown. 

Apple Peanut Butter Diet

Peanut butter is a high-fat, high-calorie food. However, it’s rich in good fats, which aid in blood circulation. Additionally, it contains protein and dietary fiber, providing satiety when consumed in moderation, thus aiding in weight loss. 

The vitamins and carbohydrates in apples, combined with the fats from peanut butter, also contribute to replenishing energy levels. It’s crucial to note that the peanut butter used should be pure without any additives to truly benefit your diet.

Explore more about Peanut Butter

Apple Egg Diet

Eggs are an excellent source of high-quality protein, with a protein absorption rate of 97% according to the World Health Organization (WHO). [6] When combined with apples, which are primarily composed of carbohydrates, the protein from eggs can further aid in weight loss. 

The combination of apples and eggs can provide a balanced and nutritious approach to dieting, helping to promote feelings of fullness and support weight management goals.