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Apples

Apples, especially with their skin, are an excellent source of dietary fiber and vitamin C. They are also the second most popular fruit after bananas. The skin contains various phytochemicals, like quercetin, which is being studied for its potential health benefits.

apple

Nutritional Value

  • Excellent Source of Dietary Fiber, which supports heart health.
  • Excellent Source of Vitamin C, which supports a healthy immune system.
Dietary Fiber
18%
Vitamin C
10%
Show nutritional facts

Nutritional Facts

Nutritional facts table
Serving Per Container
Serving Size 1 large apple (223g)
Calories 120
Entries Daily value in %*
Total Carbohydrate (31 g) 11%
Dietary Fiber (5 g) 18%
Soluble Fiber (1 g)  
Insoluble Fiber (5 g)  
Total Sugars (23 g)  
Protein (1 g)  
Biotin (3 mcg) 10%
Calcium (13 mg) 2%
Choline (8 mg) 2%
Chromium (2 mcg) 6%
Copper (0.1 mg) 10%
Folate (7 mcg DFE) 2%
Magnesium (11 mg) 2%
Manganese (0.1 mg) 4%
Phosphorus (25 mg) 2%
Potassium (239 mg) 6%
Riboflavin (0.1 mg) 8%
Vitamin A (6 mcg) 0%
Vitamin B6 (0.1 mg) 6%
Vitamin C (10 mg) 10%
Vitamin K (5 µg) 4%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Berries and Fruits from Dole
Different kinds of dole fruits on a table

Make the most of your fruit! Learn how to select, prep, and protect your farm-fresh produce.

How do you pick apples?

  • Choose firm apples that are smooth and have unblemished skin, without bruises. Do not select apples that dent when pressing your fingers against the skin.
  • The choice of apple you select depends on how you plan to use it. See apple varieties for suggestions on which are good for eating out of hand, or for use in salads, cooking or baking.

How do you prepare apples?

  • Wash apples thoroughly before eating or cutting.

How do you store apples?

  • Warm temperatures tend to rob apples of their crispness and flavor. Store apples in a plastic bag in the refrigerator crisper or drawer away from vegetables.
  • Apples can be kept in the refrigerator for up to six weeks. Store apples purchased in bulk in a cool, moist place, away from sunlight.