scored 56/100
Crabapples are small, tart wild apples rich in polyphenols and potassium, offering comparable antioxidant density to cultivated apples in a more concentrated form. Their high pectin content and micronutrient profile support cardiovascular and metabolic health.
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 56.
Crabapples are the ancestral wild relatives of cultivated apples, native to Central Asia and widely naturalized across temperate regions. Historically used in preserves, ciders, and traditional medicine, these small fruits pack substantial polyphenolic compounds—particularly quercetin, chlorogenic acid, and catechin—into their tart flesh and skin. Per 100g, crabapples deliver 194mg potassium for cardiovascular support, 8mg vitamin C for immune function, and measurable manganese for bone health and antioxidant defense. The skin contains the highest concentration of bioactive compounds, making whole-fruit consumption essential. Though relatively low in fiber by weight (likely underreported in USDA data due to pectin quantification methods), crabapples are exceptionally high in soluble fiber pectin, which supports gut microbiota diversity and cholesterol management. Their low glycemic load (19.95g carbs with predominantly natural sugars and fiber) makes them suitable for metabolic health. Crabapples are increasingly recognized in longevity nutrition for their polyphenol density rivaling or exceeding larger apple varieties, supporting cellular senescence resistance and vascular endothelial function.
Quercetin and other polyphenols enhance nitric oxide bioavailability in blood vessels, improving vasodilation; potassium (194mg/100g) supports healthy blood pressure by counteracting sodium and reducing arterial stiffness
Soluble pectin fiber binds bile acids in the intestinal lumen, increasing fecal cholesterol excretion and upregulating hepatic LDL receptor expression
Polyphenols (particularly chlorogenic acid) inhibit intestinal glucose absorption and enhance glucose metabolism in skeletal muscle; low glycemic impact preserves insulin sensitivity
High pectin and polyphenol content serve as prebiotics, selectively promoting beneficial bacteria (Faecalibacterium, Roseburia) that produce butyrate for intestinal barrier integrity
Dense polyphenolic profile (quercetin, catechin, chlorogenic acid) directly scavenges free radicals and activates endogenous antioxidant enzyme systems (SOD, catalase)
Crabapples have low glycemic impact and negligible fructose burden, making them suitable across the day. Mid-morning or post-lunch consumption may offer marginal advantage for pectin's cholesterol-binding effect; however, total daily intake matters more than timing. Avoid immediately before intense workouts (tart flavor may cause mild gastric discomfort) but otherwise timing is flexible.
Fasting-compatible
Crabapples are compatible with intermittent fasting protocols; the small carbohydrate load (19.95g/100g) and high polyphenol density support fasting-induced autophagy without significant glycemic disruption.
Per 100 g of the default form. Bars show how much higher or lower crabapple is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Crabapple is classified as a fruit. Crabapples are small, tart wild apples rich in polyphenols and potassium, offering comparable antioxidant density to cultivated apples in a more concentrated form.
Crabapple scores 56/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin C, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Not really. A 140 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 140 g serving, crabapple is highest in Vitamin C (~12% DV), Copper (~10% DV).
Not really. A 140 g serving has about 27.9 g of net carbs (27.9 g total minus 0 g fiber).
Best any time of day. Crabapples have low glycemic impact and negligible fructose burden, making them suitable across the day. Mid-morning or post-lunch consumption may offer marginal advantage for pectin's cholesterol-binding effect; however, total daily intake matters more than timing. Avoid immediately before intense workouts (tart flavor may cause mild gastric discomfort) but otherwise timing is flexible.
A typical serving is around 140 g (~106 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 crabapple alongside several other fruit sources.
Crabapple pairs nicely with: Pair with fermented foods (sauerkraut, kimchi, yogurt) because polyphenol-rich crabapples act as prebiotics synergizing with existing probiotics to amplify gut microbiota diversity; Combine with healthy fats (walnuts, flax seeds, olive oil) because lipid-soluble polyphenols (especially quercetin) enhance absorption when consumed with dietary fat; Pair with cinnamon or ginger in cooked preparations because these spices contain complementary polyphenols (cinnamaldehyde, gingerol) that have synergistic anti-inflammatory effects; Mix into plain Greek yogurt or cottage cheese because protein slows glucose absorption and extends satiety, while casein may enhance polyphenol bioavailability.