While all apples (Malus domestica) are nutritious, some stand out due to their high levels of antioxidants, fiber, vitamins, and minerals. The healthiest apples include Red Delicious, Granny Smith, Fuji, Gala, and more.
Diets high in apples may have several benefits, such as a reduced risk of heart disease and several cancers.
The Red Delicious apple was once the most popular apple in the world. It has a mild flavor and an often mealy texture.
Apples contain antioxidants and anti-inflammatory compounds, such as quercetin and chlorogenic acid. They protect against cell damage and lower inflammation, which helps protect against disease.
Red Delicious apples have been shown to have the highest total phenolic and flavonoid antioxidant content compared to Royal Gala, Pink Lady, Fuji, and Smitten apples.
A medium (212 grams) Red Delicious apple contains 4.88 grams of fiber, which covers 17.4% of your daily fiber needs. Fiber supports digestive health and helps you feel full after meals.
Granny Smith apples are known for their bright green color and tart yet sweet taste. They are very high in malic acid, which contributes to their tart flavor. Malic acid also boosts the production of digestive enzymes that break down food for energy.
Granny Smiths are high in polyphenol antioxidants like gallic, chlorogenic, and ferulic acids. A 2021 animal study found that antioxidant-rich Granny Smith apple extract lowered inflammation in rats with acute pancreatitis.
More human studies are needed to confirm the possible benefits of Granny Smith apples.
Fuji apples are one of the sweetest apples, known for their crisp texture. This pinkish-red apple is particularly high in fiber, with about 4 grams per one medium (192 grams) Fuji apple.
In addition to helping you feel full for long periods, fiber may also act like a prebiotic. Fuji apples are rich in pectin, a type of fiber that feeds the healthy bacteria in your gut called probiotics.
Gala apples have a golden-red peel and crisp, slightly sweet flesh. They lack the tartness of apples like Granny Smiths, which makes them ideal if you do not like sour tastes.
Gala apples are a source of phenolic antioxidants and fiber. In a small 2021 study, participants avoided polyphenol- and fiber-rich foods for two weeks, then added three whole Gala apples a day for six weeks. Another group returned to a normal diet without apples.
The apple group had an average 17% reduction in C-reactive protein (CRP) blood levels compared to participants who avoided apples. CRP is a marker of inflammation. High CRP levels are associated with an increased risk of heart disease, type 2 diabetes, and Alzheimer’s disease.
Renetta Canada is a juicy apple with a sweet, tart taste and a yellow-green peel. It is known for its high concentration of polyphenol antioxidants, particularly proanthocyanidins.
In a small 2020 study, people with mildly high cholesterol ate two Renetta Canada apples daily for eight weeks. They had lower total and low-density lipoprotein (LDL) cholesterol and triglyceride levels, all of which affect heart disease risk.
The apples also helped lower levels of adhesion molecules, or proteins that allow cells to stick together and to their surroundings. They play a role in the development of atherosclerosis (plaque build-up in the arteries), the main cause of heart disease.
Soluble fiber in Renetta Canada apples may also help reduce heart disease risk and protect against atherosclerosis.
Honeycrisp apples are among the sweetest-tasting apples. They have a crisp, juicy texture and a honey-like flavor that is ideal for fresh eating and baking.
Honeycrisp apples are particularly rich in phenolic compounds. Diets high in phenolic compounds may lower the risk of many conditions, including heart disease.
Polyphenols, a type of phenolic compound, may slow biological aging (changes in cell function and aging) and promote longevity.
Pink Lady apples have a sweet taste, a pinkish-red peel, and a firm, crispy, and juicy flesh. They are rich in antioxidants like chlorogenic acid and catechin.
Some flavonoid antioxidants found in Pink Lady apples may have anticancer effects against breast and colon cancer. A 2020 study found that a higher consumption of apples and pears was associated with lower breast cancer risk.
More research is needed to understand the possible link between apple intake and cancer risk.
Apples are sweet, portable, and versatile. You can enjoy them as a quick snack with nut butter and in sweet and savory recipes.
Apples are typically in season from late summer through fall in most parts of the United States, but their availability depends on where you live.
Ways to incorporate more apples into your diet include:
- Add sliced apples on top of salads.
- Incorporate chopped apples into muffins, cakes, and breads.
- Layer thinly sliced apples in sandwiches and wraps.
- Make a smoothie with chopped apples, Greek yogurt, cinnamon, and protein powder.
- Roast chopped apples, butternut squash, and potatoes for a seasonal side dish.
When shopping for apples, choose fruits that are firm and free from bruises and dents. They should have a pleasing “apple-like” smell, and the skin should be smooth and brightly colored.
