3 Of The Healthiest Apples And Their Many Benefits

If you're looking for a healthy snack, you really can't go wrong with an apple. As Stephani Johnson, DCN, RDN, told Prevention, there is some wisdom to the old saying about eating an apple a day. "Their nutrient density and fiber content contribute to overall health, making them a beneficial choice for daily consumption," she said. In fact, a medium-sized apple with the skin on contains only 95 calories while providing 4.4 grams of fiber and 194.7 grams of potassium. And, while they do contain 19 grams of sugar, it's in the form of fructose, a natural sugar found in all fruits. Just eat them whole with the skin on to maximize their nutritional benefits, such as better digestion and feeling fuller after meals. Thanks to their antioxidant content, they can also be a delicious part of a heart-healthy diet like the DASH diet, according to Johnson.

That said, there are some minor differences between different types of apples, so you may be wondering if some varieties are healthier than others. If we're talking about antioxidants and nutrient density, three — Granny Smith, Red Delicious, and Fuji — are arguably some of the top choices.

According to Health Beet (via MSN), Granny Smith apples are some of the tartest. What this means is that they are lower in sugar, which can be beneficial if you are keeping an eye on your blood sugar. They also have a higher level of pectin, a non-digestible compound that can help with the diversity of your gut microbiome.

A 2018 study in the journal Antioxidants reveals that Granny Smith apples are also rich in polyphenolic compounds, especially flavonoids and phenolic acids. These powerful antioxidants can help protect cells from the oxidative stress associated with chronic diseases, such as heart disease and type 2 diabetes.

WebMD notes that they are also a good source of the immune-boosting vitamins A and C, as well as the mineral calcium, which contributes to strong bones, and iron, which is essential for carrying oxygen in the blood.

Health Beet (via MSN) says that Red Delicious apples gain part of their nutritional benefits from the pigments in their skin that give them their rich, red color: anthocyanins. Given this fact, they suggest keeping the skins on when you consume them. According to the Cleveland Clinic, foods high in anthocyanins have been shown in studies to potentially help lower blood pressure, reduce the risk of heart and neurological diseases, and prevent cancer. 

Healthline adds that Red Delicious apples are higher in these healthful pigments than other apple varieties. They further note that anthocyanins may be the polyphenol with the strongest effect against diabetes. Also, a 2024 review found in Nutrients provides evidence that a diet rich in anthocyanins can improve diabetes outcomes for those at risk. The authors of this study highlight that supplementation with this substance has been linked with effects on fasting blood sugar, glycated hemoglobin, as well as other indicators associated with diabetes.

Fuji apples stand out due to the fact that they have a higher polyphenol content than other varieties. Healthline cites research saying that they are high in both chlorogenic acid and catechin, compounds that may be able to act against inflammation.

A 2017 study published in Food & Function further found that the polyphenols in Fuji apples may be able to prevent heart and liver injury, both through reducing cholesterol and by improving liver enzymes.

Additionally, the authors of a 2019 study in Nutrition Research reported that Fuji apples may help reduce oxidative stress in hemodialysis patients.

Finally, Health points out that Fuji apples are especially high in fiber, especially pectin, a type of soluble fiber found in the cell walls of plants. This type of fiber helps feed the good bacteria in your gut, promoting a healthy microbiome.