Apple

Rich in fiber, Vitamin C, antioxidants.

A red apple
Photo: Tobi on Unsplash
Category
Fruits
Plate rating
92/100
Glycemic index
≈36 · Low GI
Pesticide residue
Higher

What apple offers

  • Rich in fiber & vitamin C
  • Supports gut & heart health
  • Antioxidants (quercetin)
  • Keeps you full, low calorie

When to eat it

Morning or as a snack.

Tip

Eat with skin for maximum fiber

Pairs well with

Peanut Butter · Cinnamon · Oats

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Higher — a rough guide, not a lab measurement. Peeling removes surface residues but loses fiber, Vitamin C in skin Rinse produce under running water before eating.

More fruits

BlueberriesAnthocyanin antioxidants, vitamin C & K, fiberFruits
AvocadoMonounsaturated fats, fiber, potassium; helps absorb fat-soluble vitaminsFruitsMedicine note
PomegranatePolyphenol antioxidants, vitamin C, fiber (seeds)Fruits
KiwiVitamin C (more per serving than an orange), fiber, vitamin KFruits
GuavaVery high in vitamin C, fiber, potassiumFruits
OrangeVitamin C, folate, fiberFruitsMedicine note

Sources

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.