Apples are a timeless fruit, particularly popular as we enter the fall season. They are a staple in lunchboxes and make a delightful snack when paired with peanut butter. You can even find them as part of a healthier Happy Meal option at McDonald’s.

The United States ranks as one of the largest apple producers in the world, only behind China, with an impressive annual output of around 240 million bushels, based on figures from the U.S. Apple Association.

With a plethora of apple options, is there a particular variety that stands out as the healthiest?

Which apple is the healthiest?

Whether you prefer Granny Smith, Golden Delicious, Honeycrisp, or Gala apples, all varieties offer health benefits. Research from the Centers for Disease Control and Prevention found that only 12.3% of American adults meet their recommended fruit intake, highlighting the importance of adding more apples to your diet, according to registered dietitian Danielle Crumble Smith.

Nonetheless, some apple varieties provide special health advantages.

According to Crumble Smith, Red Delicious apples are top-notch when it comes to their antioxidant content. Typically, the deeper the color of the apple, the higher it is in antioxidants, which combat free radicals that may harm cells and lead to disease.

“Choosing a variety of apples with deep colors can help ensure a broader range of antioxidants in your diet,” she states.

If you’re aiming to boost your vitamin C levels, consider Pink Lady or McIntosh apples. For fiber, Honeycrisp or Granny Smith apples are great choices.

One important recommendation from Crumble Smith is to enjoy apples raw and with their skins on.

“The skin is where most of the fiber and antioxidants are located, so eating them with the skin maximizes these health benefits,” Crumble Smith explains. Additionally, cooking can reduce the vitamin C content since it’s sensitive to heat and soluble in water.

Are apples nutritious?

Absolutely – apples are rich in vitamins and minerals, making them an integral part of a balanced diet, just like other fruits. They offer a good source of dietary fiber and contain pectin, which acts as a prebiotic, supporting colon health and digestion.

High in vitamin C, apples provide antioxidant benefits that help with iron absorption, tissue maintenance, immune function, and collagen production for healthier hair, skin, and nails.

Moreover, apples include quercetin, a flavonoid with antioxidant properties that may lower the risk of heart disease and alleviate allergy symptoms due to its natural antihistamine qualities.

Apple cider vinegar, derived from crushed apples, is also associated with various health benefits such as aiding weight loss and managing cholesterol levels.

Looking to incorporate more apples into your diet? Here are some expert suggestions from Crumble Smith:

• Change up the texture: Instead of cutting your apples, consider grating them finely to add to oatmeal, baked goods, or smoothies. This not only alters the texture but also helps them cook faster.
• Incorporate into baking: Use apples in pancake mixes, muffins, and waffles – there’s more to cooked apples than just pie.
• Mix it into oatmeal: Combine apples, walnuts, and peanut butter for a wholesome breakfast that’s packed with healthy fats and fiber. Check out more tips for creating a perfect oatmeal bowl.
• Add to smoothies: A simple way to get the benefits of raw apples, especially if you keep the skin on for added fiber. Blend apples with yogurt, cinnamon, and a banana for a delicious apple-cinnamon smoothie.
• Enhance salads: Thinly sliced apples can elevate the taste and texture of your salads, adding a sweet crunch.

Keep in mind that apples appear on the “Dirty Dozen” list, which highlights fruits and vegetables most likely to have pesticide residues.

This shouldn’t deter you from eating them, however. If you consume apples regularly, opting for organic varieties can be one approach. It’s worth noting that even organic produce may still have some pesticide residues as they often rely on natural pesticides. Research published in the Journal of Toxicology indicated that pesticides found in “Dirty Dozen” items are usually at negligible levels, and switching to organic does not significantly lower risk.

Which apple has the least sugar?

Green apples, such as Granny Smiths, are generally tarter and contain lower sugar levels compared to other varieties.

However, the difference in sugar content isn’t substantial enough to matter much aside from flavor differences, according to Crumble Smith. For reference, Granny Smith apples contain about 9.6 grams of sugar per 100 grams, while Fuji apples have slightly less than 12 grams.

The sugar found in apples is not harmful; in fact, it can provide an energy boost during those afternoon slumps. Natural sugar serves as a healthy energy source, and pairing fruit with protein can yield a similar perk as caffeine.

“In fruits, you are also gaining an array of vitamins, minerals, and antioxidants that help reduce inflammation and fill nutrient gaps,” she explains. “The fiber in fruits also slows down sugar digestion, preventing the same blood sugar spikes associated with candy consumption.”

If you are managing diabetes or watching your blood sugar levels, Crumble Smith suggests consuming apples with a source of protein.