Fuji apples aren’t your average snack. They’re jam packed with fiber, vitamins, minerals and antioxidants, all for a small amount of calories. Slice one up and dip it in peanut or almond butter for added protein. The combination of fiber and protein should help keep you feeling full until your next meal. Of course, they’re perfectly delicious all on their own, too.
Where the Calories Come From
For around 100 calories, you can have a small Fuji apple. A whole Fuji weighs about 5 1/2 ounces. As with most types of fresh produce, the largest percentage of calories in this apple comes from carbohydrates. Roughly 96 percent of the calories are from carbs, 1 percent stems from protein and the other 3 percent comes from fat.
Fuji apples are packed with plenty of fiber. While the rigid outer skin offers insoluble fiber to keep your bowels moving, the soft inner part contains soluble fiber, which can help keep your cholesterol and sugar levels in normal ranges. Because fiber does so much for your body, make sure you meet your daily requirement of 14 grams for every 1,000 calories you consume, as suggested in the Dietary Guidelines for Americans, 2010. You’ll get approximately 3.3 grams of fiber from a small Fuji apple. That amounts to almost 12 percent of the 28 grams of fiber you need daily if you follow a 2,000-calorie diet.
Vitamins You’ll Get
Fuji apples have small amounts of several vitamins, most notably the B vitamins. You’ll get a little thiamin, folate, niacin, riboflavin, B-6 and pantothenic acid from a Fuji apple. The functions of these B vitamins include helping to regulate your metabolism, creating blood cells and supporting the work of brain cells. Fuji apples even provide some vitamin A, a nutrient you need for optimal vision, as well as vitamin E, an antioxidant that safeguards your cells and vitamin K, which allows blood to clot.
Types of Minerals
You won't get large amounts of minerals from a Fuji apple, although you will get small amounts of several different types. This apple contains calcium, phosphorus and magnesium to improve bone strength, as well as sodium and potassium, which are electrolytes that power your heart and muscles. Fuji apples even contain a bit of iron, a mineral that carries oxygen to all parts of your body. Plus, you’ll get small quantities of zinc to help your immune system fight off unwanted invaders that can make you sick.
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Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.