Are Apples Good For Weight Loss: Benefits In 2024

are apples good for weight loss
Apples are an ally for better health and weight loss. Photo: baibaz/Shutterstock

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An apple a day keeps the doctor away! While the age-old saying gives a quick insight into the health benefits of apples, they boast more nutritional benefits than most realize. From supporting digestion to providing essential vitamins and antioxidants, this popular fruit contributes to your overall well-being.

But are apples good for weight loss? Let’s discuss the connection between apples and potential weight loss effects. We’ll explore creative ways to incorporate apples into your diet for a delicious and healthy way to reach your weight loss goals.

We’ll also dive into the buzz around apple cider vinegar and its potential impact on weight management.

Does Eating Apples Help You Lose Weight?

Yes, eating apples can help promote weight loss. They are low in calories, high in fiber, and provide a satisfying, nutritious snack. Apples also offer various health benefits that support your overall well-being.

Are Apples Good For Weight Loss?

Are Apples Good For Weight Loss 1
Apples contain fewer calories than many other fruits. Photo: Mariola Anna S/Shutterstock

Apples are a nutritional powerhouse packed with fiber, natural sugars, and other health benefits. Eating apples can leave you feeling full, reducing the likelihood of overeating. Their natural sugar content also provides a sweet fix without the drawbacks of added or processed sugars found in many snacks. 

The nutritional content of apples can vary slightly based on the variety, size, and preparation method. However, a medium-sized apple typically contains about 95 calories,[1] 25 grams of carbohydrates, 19 grams of natural sugar, and four grams of fiber. The fat content is less than one gram. 

If you’re looking for one of the best fruits for weight loss, apples are certainly within that list. As part of a well-balanced diet, the crisp and juicy fruit can offer vitamins and minerals necessary for weight loss. Their low-calorie, high-water content also makes them a satisfying and guilt-free option.

Additionally, the dietary fiber in apples aids digestion and helps regulate blood sugar levels.[2] This promotes a steady release of glucose for energy and prevents spikes that can lead to sugar cravings. 

While apples don’t directly burn fat, their nutritional profile adds to a diet conducive to weight loss. The combination of fiber, vitamins, and antioxidants creates a foundation for an active lifestyle and the potential to burn fat more efficiently.

Whether enjoyed as a standalone snack, sliced into salads, or blended into smoothies, there are several ways to add apples to your daily routine.

What About Apple Cider Vinegar?

Apple cider vinegar, ACV, is popular as a potential aid in weight loss. While research is ongoing, ACV may promote feelings of fullness, reduce calorie intake, and stabilize blood sugar levels.[3]

Some suggest diluting one to two tablespoons of ACV  into a large glass of water and consuming it before meals. The acetic acid in ACV is believed to boost metabolism and work as a fat burner. Additionally, it may improve insulin sensitivity and support better blood sugar control.[3]

While ACV can be a helpful component in a weight loss strategy, following a well-balanced diet and regular exercise is crucial for a comprehensive approach. Always consult with a healthcare professional before making significant changes to your diet.

How Apples Promote Healthy Weight Loss

How Apples Promote Healthy Weight Loss
Apples can be added to many dishes for weight control. Photo:

Apples play a pivotal role in promoting healthy weight loss through their rich composition of polyphenols,[4] micronutrients, dietary fiber, and carotenoids. Studies show that these components have anti-obesity effects.[5]

Evidence also shows that apples can reduce your weight gain risk and human studies mirror animal studies. Whole apple or apple juice consumption leads to consistent weight loss.[5] Incorporating apples into a well-balanced diet can help you achieve your weight loss goals and nourish your body. 

Apples also promote healthy weight loss through their impact on calorie deficit, a fundamental weight management principle. Since they are relatively low in calories, they are an excellent fruit for weight loss. They provide a satisfying crunch that prevents energy crashes and overeating.

What Are Some Other Health Benefits Of Apples?

In addition to their flavorful appeal, apples provide many health benefits beyond losing weight. The question “Are apples good for losing weight?” leads us to uncover the other holistic advantages apples bring.

Fruit Rich In Nutrients

Apples offer a wide variety of essential vitamins,[4] minerals, and antioxidants. With vitamin C, potassium, and various phytonutrients, apples contribute to overall health. The nutrients in apples also support immune function, heart health, and cellular health.

Digestive Health Champions

The fiber content in apples makes them an excellent choice for losing weight and promoting digestion. With both soluble and insoluble fiber, apples support a healthy digestive system.

Pectin is a soluble fiber found in apples that forms a gel-like substance in the digestive tract, aiding the absorption of nutrients and promoting a feeling of fullness.[6] Insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation.

Heart-Friendly Benefits

Regular apple consumption has been linked to a reduced risk of cardiovascular diseases. The abundant pectin in apples has been linked to lowering cholesterol levels.[7] Additionally, apple polyphenols exhibit antioxidant properties that help combat oxidative stress[8] and inflammation. 

The potassium content in apples is another crucial heart health component. Potassium aids in blood pressure regulation[9] and overall heart function. Regular apple consumption is part of a heart-healthy diet that significantly supports a strong and resilient cardiovascular system.

Blood Sugar Regulation

Apples are valuable allies to those with unstable blood sugar levels. The fiber found in apples plays a pivotal role in blood sugar regulation.[10] Soluble fiber slows down the digestion and absorption of sugars, preventing rapid spikes in blood glucose levels. 

A steady release of sugar into the bloodstream provides sustained energy and reduces the risk of sudden blood sugar crashes. Moreover, the natural sugars in apples contain a host of beneficial compounds like polyphenols, which contribute to improved insulin sensitivity.

The balanced combination of fiber and natural sugars makes apples a smart choice for those trying to manage blood sugar levels, potentially reducing the risk[11] of developing type 2 diabetes. Incorporating apples into a well-balanced diet is an excellent way to support overall metabolic health and blood sugar regulation. 

Oral Hygiene Support

Regularly eating apples provides notable oral hygiene support. The act of biting and chewing apples stimulates saliva production.[12] This can help neutralize acids and maintain a healthy pH level in the mouth. 

The increased saliva flow also aids in washing away bacteria, reducing the risk of cavities and gum disease. Furthermore, the antioxidants and polyphenols in apples may contribute to reducing inflammation in the gums, supporting overall gum health.

How To Eat Apples To Lose Weight

Embarking on a weight loss journey doesn’t have to mean sacrificing flavor. With their natural sweetness, apples can be a secret weapon for those on a weight-loss diet. Here are some delicious and weight-conscious ways to enjoy apples:

Fresh And Simple

Snacking on whole apples is the simplest way to enjoy this fruit. Grabbing a whole, fresh apple is a convenient and nutritious snack. The natural sweetness and fiber content make it a satisfying option between meals.

Slice Them Up

Slicing apples into wedges or rings is another quick and easy snack. This is a visually appealing way to present apples and provides manageable and portion-controlled servings. Sprinkle with some lemon juice to prevent them from browning once cut.

Pairing With Proteins

You can elevate your snack by pairing apple slices with almond, peanut, or cashew butter. The combination of crisp apples and creamy nut butter offers a delightful contrast and a boost of protein, which is also essential to support weight loss.

Salads And Savory Delights

Apples make a great addition to many different salads. Dice them up and toss them into your favorite salad for a refreshing and crunchy element. The natural sweetness also complements various greens and dressings, making an excellent blend of flavors.

Blended Smoothies

Blend apples into your favorite smoothie recipes. The fiber adds thickness to your smoothie while providing essential nutrients. Experiment with different fruit and vegetable combinations for a nutritious and delicious beverage.

You can also add protein powder, greens powder, or fruit and vegetable supplements to boost the health benefits.

Baked Treats

Explore healthier baking options with apples. Baked apple slices sprinkled with cinnamon, a healthy version of apple crisp, and other baked apple treats make delicious desserts. These guilt-free treats satisfy your sweet tooth without compromising on nutritional value.

Fruit Salad

Fruit salads aren’t just healthy but also delicious and refreshing. Combine diced apples with various fruits to create a vibrant and flavorful fruit salad. The more color, the better. This versatile dish works well as a snack, side, or dessert.

Infused Hydration

Have you ever infused your water with various fruits and vegetables? It’s an excellent way to stay hydrated and add variety to plain water. 

Add apple slices to your water for a subtly flavored and refreshing beverage. This simple infusion adds a hint of sweetness without adding sugars. 

DIY Applesauce

Homemade applesauce is delicious and healthy. Cook apples with minimal or no added sugar to create a homemade applesauce. This versatile ingredient can be enjoyed independently or used as a topping or mix-in for various dishes.


You can eat apples daily to help promote weight loss. Their natural sweetness and high dietary fiber content support a sense of fullness and satisfy your sweet tooth. They are also low in calories and high in essential nutrients, making them an excellent choice for any weight loss diet.

Apples offer endless possibilities for nutritious and flavorful meals, whether snacking on crisp slices, blending them into smoothies, or exploring creative recipes. Embrace the simplicity and versatility of this fruit as you navigate towards your weight loss goals.

Frequently Asked Questions

Is apple cider vinegar good for weight loss?

Apple cider vinegar may help you lose weight by promoting a feeling of fullness, enhancing metabolism, and stabilizing blood sugar levels. However, results vary.

Are green apples good for weight loss?

Green apples are an excellent option to help you lose weight. They are low in calories, high in fiber, and rich in antioxidants. Their natural tangy sweetness satisfies cravings and supports healthy metabolism and digestion.

Are dried apples good for weight loss?

Dried apples can be a healthy and convenient snack. However, moderation is critical due to their concentrated sugar content. Eating fresh apples is best, as dried fruits typically contain additives that reduce their nutritional value.

How many apples a day should you eat to lose weight?

While there’s no specific number, incorporating one to two apples daily as part of a balanced diet can help you lose weight. Apples are low in calories and are a satisfying and nutritious snack.

Are apples fattening?

No, apples are not fattening. A medium-sized apple typically contains less than one gram of fat.

+ 12 Sources

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  1. (2024). FoodData Central. [online] Available at:
  2. Eliana Bistriche Giuntini, Hoffmann, A. and Wenzel, E. (2022). The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods, [online] 11(23), pp.3934–3934. doi:
  3. Hadi, A., Makan Pourmasoumi, Ameneh Najafgholizadeh, Clark and Esmaillzadeh, A. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies, [online] 21(1). doi:
  4. Oyenihi, A.B., Belay, Z.A., Asanda Mditshwa and Caleb, O.J. (2022). ‘An apple a day keeps the doctor away’: The potentials of apple bioactive constituents for chronic disease prevention. Journal of Food Science, [online] 87(6), pp.2291–2309. doi:
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  6. Blanco-Pérez, F., Steigerwald, H., Schülke, S., Vieths, S., Toda, M. and Scheurer, S. (2021). The Dietary Fiber Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota. Current Allergy and Asthma Reports, [online] 21(10). doi:
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  8. Bee Ling Tan, Mohd Esa Norhaizan, Liew, W.-P.-P. and Heshu Sulaiman Rahman (2018). Antioxidant and Oxidative Stress: A Mutual Interplay in Age-Related Diseases. Frontiers in Pharmacology, [online] 9. doi:
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Sarah Muoio is a writer based in Milford, CT. Aside from writing, she is passionate about childhood illness advocacy, surfing, and philanthropy. She’ll never pass up an opportunity to enjoy live music with family and friends. See More