scored 63/100
Apples are fiber-rich fruits containing polyphenols and pectin that support digestive health and cardiovascular function. Their diverse phytonutrient profile makes them a foundational food for longevity-focused diets.
16.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 63.
Apples (Malus domestica) have been cultivated for over 4,000 years and are among the world's most widely consumed fruits. Rich in soluble fiber (pectin), apples contain approximately 4-5g of fiber per medium fruit, with the skin accounting for significant polyphenol content including quercetin, catechin, and chlorogenic acid. These bioactive compounds function as antioxidants and anti-inflammatory agents. The fiber-polyphenol combination supports prebiotic effects, feeding beneficial gut bacteria and promoting microbial diversity—a marker strongly associated with longevity. Apples are particularly rich in pectin, a soluble fiber that moderates glucose absorption and supports healthy cholesterol metabolism. The polyphenol quercetin shows documented neuroprotective properties. Studies indicate apple consumption correlates with reduced cardiovascular mortality and improved metabolic markers. The saying "an apple a day keeps the doctor away" reflects genuine epidemiological associations: regular apple consumption links to lower all-cause mortality in observational studies. Optimal longevity benefit requires consuming the whole fruit, including the skin, where 40-80% of polyphenols concentrate.
Pectin and polyphenols serve as prebiotics, selectively feeding beneficial bacteria like Faecalibacterium and Akkermansia, which produce short-chain fatty acids that strengthen the gut barrier and reduce inflammation
Polyphenols (particularly quercetin and catechin) inhibit LDL cholesterol oxidation and reduce vascular inflammation; pectin lowers total and LDL cholesterol through bile acid sequestration
Soluble fiber slows gastric emptying and glucose absorption, reducing postprandial blood sugar spikes and improving insulin sensitivity over time
Quercetin crosses the blood-brain barrier and suppresses neuroinflammation; polyphenols reduce amyloid aggregation implicated in Alzheimer's disease pathology
Fiber increases digestive viscosity and stomach distension signaling, promoting satiety while pectin fermentation produces butyrate, which supports metabolic health
Apples provide sustained energy through slow-digesting fiber and polyphenols without evening caffeine concerns. Consuming at midday sustains stable blood glucose through the afternoon and reduces late-day energy crashes
Breaks a fast
Apples can be consumed anytime during eating windows. For blood glucose control optimization, consume apples with protein or fat (nuts, cheese) rather than alone to further reduce glycemic impact
Per 100 g of the default form. Bars show how much higher or lower apples is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Apples is classified as a fruit. Apples are fiber-rich fruits containing polyphenols and pectin that support digestive health and cardiovascular function.
Apples scores 63/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin C, Chromium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.4 g of protein (~1% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 3.4 g of fiber (~12% of the 28 g daily value).
Not really. A 140 g serving has about 16 g of net carbs (19.3 g total minus 3.4 g fiber).
Best in the midday. Apples provide sustained energy through slow-digesting fiber and polyphenols without evening caffeine concerns. Consuming at midday sustains stable blood glucose through the afternoon and reduces late-day energy crashes
A typical serving is around 140 g (~73 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating apples alongside several other fruit sources.
Apples pairs nicely with: Pair with nuts (almonds, walnuts) because polyphenols enhance the bioavailability of nut polyphenols and combined fiber-protein content maximizes satiety and metabolic stability; Pair with cinnamon because cinnamon's cinnamaldehyde compounds synergize with apple polyphenols to further reduce postprandial glucose spikes and enhance anti-inflammatory effects; Pair with yogurt or kefir because apple pectin acts as a prebiotic substrate for the probiotic organisms in fermented dairy, maximizing beneficial bacterial colonization; Pair with green tea because both are rich in catechins; combined consumption increases total polyphenol intake and supports antioxidant capacity through complementary mechanisms.