The English say: “An apple a day keeps the doctor away”. Nutritionists recommend eating at least two apples a day - for beauty in the morning and for good health in the evening. Check the taste and nutritional values of apples and reach for fresh fruit or try recipes for dishes prepared with apples (link to the Recipes subpage).
It is worth knowing that one medium apple with the peel has approx. 50 kcal.
Nutritional values (in 100 g)1
With peel/without peel
Energy – 52/48 kcal
Total protein – 0.26/0.27 g
Fat – 0.17/0.13 g
Carbohydrates – 13.81/12.76 g (including simple sugars 10.39/10.10 g)
Fibre – 2.4/1.3 g
Vitamins
Vitamin C – 4.6/4.0 mg
Thiamine – 0.017/0.019 mg
Riboflavin – 0.026/0.028 mg
Niacin – 0.091/0.091 mg
Vitamin B6 – 0.041/0.037 mg
Folic acid – 3/0 µg
Vitamin A – 54/38 IU
Vitamin E – 0.18/0.05 mg
Vitamin K – 2.2/0.6 mg
Minerals
Calcium – 6/5 mg
Iron – 0.12/0.07 mg
Magnesium – 5/4 mg
Phosphorus – 11/11 mg
Potassium – 107/90 mg
Sodium – 1/0 mg
Zinc – 0.04/0.05 mg
Currently, over 10 thousand apple varieties. are known. They differ not only in size, shape and colour, but also in taste, aroma and use in the kitchen.
Hard, juicy and sweet varieties - called dessert varieties (Lobo, Jonagold, Ligol, Rubin, Gala, Golden Delicious, Idared) are best eaten raw. They overcook slowly, so you can add them to dishes in which they should remain in the form of hard pieces, e.g. chicken liver (link to the recipe Chicken liver with onion).
Sour apples (Idared, Red Jonaprince) are best for baking, cooking and preserves, because they overcook quickly. You can also add them to dishes that require souring. They will replace vinegar in e.g. borscht or cabbage soup (link to the recipe for Red borscht with apples).
Apples with intermediate properties, the so-called table varieties (Shampion) are recommended raw or to be used in dishes (link to the recipe of Racuchy fritters with apples).
1 https://fdc.nal.usda.gov/fdc-app.html#/?query=apple