How much potassium is in apples? [Nutritionist’s take]

potassium in apples

How much potassium is in apples? [Nutritionist’s take]

Medium apple have around 104 mg of potassium. A food is deemed low in potassium if it contains less than 200mg of this mineral per serving.

Potassium sensitivity is a prevalent issue nowadays. If you have this disease, you should carefully check your potassium consumption because it might be harmful to your health.

Likewise, limiting your potassium intake assists you to stay healthy without placing undue strain on your kidneys.

As you may know, most foods contain potassium naturally, but some are okay to take on a low-potassium diet, particularly a lot of fruits. Now lets move on to the focus of this article and see whether apples are high in potassium or not?

Are Apples High In Potassium?

Apples are a low-potassium fruit that is suitable for a kidney-friendly diet. Furthermore, apples are high in many critical vitamins and nutrients, making them an ideal supplement to any diet.

They’re also delicious and may be consumed in a variety of ways and recipes, such as with meat, as a snack, or even juiced.

RELATED: Can You Check Your Potassium Levels At Home?

How much potassium do really apples have?

A medium apple has around 104 mg of potassium. A food is deemed low in potassium if it contains less than 200mg of this mineral per serving. [Did you knew blackberries have also less than 200mg of potassium per serving?]

This implies that apples are a healthy addition to a low-potassium diet and will not aggravate any existing symptoms.

Furthermore, this fruit is high in vitamins, which can help you maintain good kidney health and eat a healthy, balanced diet.

Similarly, the potassium level of apples varies depending on the way in which they are consumed. Raw apples and applesauce, for example, have less potassium than apple juice.

Similarly, cooked apples have less potassium, but they also lack other critical elements since they are washed out in the cooking process.

As a consequence, eating apples raw is the greatest way to get the most out of them.

Are apples good for you?

Apples are low in calories while being extremely healthy. In reality, one medium apple has around 65 calories, the majority of which are from carbs such as sugar and fibre.

This is especially beneficial since fibre absorbs excess stomach acid and helps you feel full after a meal, minimising overeating.

As a consequence, eating apples can assist you in maintaining a healthy weight and perhaps losing a few pounds if that is your objective.

Furthermore, apples are high in vitamin C. This micronutrient is required for the growth, development, and repair of your tissues and cells, and it should be consumed daily.

Furthermore, it is beneficial to your skin since it aids in the formation of collagen. Vitamin C, along with calcium and other minerals, is also crucial for the health of your teeth and gums, avoiding scurvy.

Are apples helpful for your bones?

Apple consumption has also been related to increased bone density, which means your bones are less prone to shatter. This also means you’ll be less likely to develop osteoporosis and other bone disorders.

Researchers believe it is because apples and other fruits have anti-inflammatory and antioxidant effects.

Similarly, eating fruits like apples on a regular basis helps keep your body from losing too much calcium, which preserves your bones even more.

Pectin is a kind of fibre found only in apples. It’s a recognised probiotic, which indicates that eating apples helps feed your stomach’s beneficial intestinal flora. This can assist with indigestion and even acid reflux and GERD symptoms.

The same carbohydrate can also help prevent diabetes and obesity by lowering appetite and increasing fullness. As a consequence, eating just one apple each day can help you avoid the negative effects of high blood sugar levels on your health.

Apples are also high in vitamin K, which helps to create important blood clotting components. If you don’t get enough of this micronutrient, your wounds won’t heal as quickly, and you’ll be more prone to internal and external bleeding.

While one apple may not supply a lot of vitamin K, it is more easily absorbed in its natural form, such as from fruits, than in pills.

Getting your micronutrients from a healthy, balanced diet is thus a better option than using dietary supplements.

Is apple juice high in potassium than apple?

potassium in apples
Apple vs apple juice

A cup of apple juice contains around 96 mg of potassium. This makes them a potassium-rich meal.

When it comes to health, it is preferable to ingest raw apples rather than apple juice. This is because store-bought apple juice is high in sugar, which can inhibit digestion and raise blood sugar levels.

Apple juice is also lower in healthy fiber that improves the health of your digestive system. As a result, it’s a way healthier choice that can also serve as a small meal.

How 100g of raw apple compares with 100 g of Apple Juice?

0Apple Apple Juice 
Energy (Atwater General Factors)65kcal48kcal
Energy (Atwater Specific Factors)58kcal47kcal
Calcium, Ca6mg7mg
Iron, Fe0.02mg0.04mg
Magnesium, Mg4.7mg4.9mg
Phosphorus, P10mg6mg
Potassium, K104mg96mg
Sodium, Na1mg5mg
Zinc, Zn0.02mg0mg
Copper, Cu0.033mg0.003mg
Manganese, Mn0.033mg0.0027mg
Apple vs Apple juice nutritional profile

Which has more potassium, the apple or the banana?

A banana has three times the potassium of an apple. A 3.5 oz (100 g) portion of banana has 358 mg (10% DV), while the same dose of apples contains 107 mg (3 percent DV).

Bananas have far more vitamin C than apples, as well as more vitamin B6 and magnesium.

Is it possible to consume too much potassium from apples?

With only 104 mg of potassium in one apple, it’s difficult to consume too much potassium from this fruit. In general, people do not rely their whole diet on a single food item.

So, even if you eat one apple each day and the rest of your foods are healthy and nutritious, you won’t get too much potassium.

Furthermore, apples include a variety of critical minerals and vitamins that can help your kidneys stay healthy, making them an excellent complement to a kidney-friendly diet.

They are very gentle on your stomach, so they do not cause indigestion or other stomach problems.

Apples are low in potassium and hence excellent for a kidney-friendly, low-potassium diet.They’re also rich in powerful antioxidants, minerals, and vitamins that help you stay healthy and protect you from the development of many severe health conditions.

I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.

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