Manzana

Fruit

Item Rating: 81/100

1 serving (182 grams) contains 95 calories, 0.5 grams of protein, 0.3 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

Calories		123.4
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.6 mg	0%
Total Carbohydrates		32.5 g	11%
	Dietary Fiber	5.7 g	20%
	Sugars	24.7 g
protein		0.6 g	1%
Vitamin D		0 mcg	0%
Calcium		14.3 mg	1%
Iron		0.3 mg	1%
Potassium		253.2 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (2.6%)

Protein: 2 cal (1.8%)

Carbs: 130 cal (95.6%)

About Manzana

The manzana, or apple, is a globally beloved fruit originating from Central Asia and now cultivated worldwide. It is a staple in many cuisines, including European, American, and Asian, used in both savory and sweet dishes. A medium apple (approximately 100 grams) contains about 52 calories, is rich in carbohydrates (13.7g), and provides dietary fiber (2.4g). It is naturally low in protein (0.3g) and fat (0.2g). Apples are also a source of essential vitamins and minerals, notably vitamin C (4.6mg), calcium, and small amounts of iron. With their crisp texture and sweet-tart flavor, apples are both nutritious and versatile for snacking and cooking.

Health Benefits

• Apples are a good source of dietary fiber (2.4g per 100g), which promotes digestive health and supports regular bowel movements.
• Vitamin C (4.6mg per 100g) in apples helps boost the immune system and supports healthy skin by promoting collagen production.
• Low in calories and fat, apples are a weight-friendly snack option for those aiming to manage or lose weight.
• The antioxidants in apples, including quercetin, can help combat oxidative stress and reduce inflammation in the body.
• Apples contain potassium, which supports heart health by helping to regulate blood pressure levels.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, paleo, low-fat

Not suitable for: Specific allergies to apples or cross-reactivity in individuals with birch pollen allergy

Selection and Storage

Store apples in a cool, dry place or refrigerate them to maintain freshness for several weeks. Rinsing before consumption is recommended.

Common Questions About Manzana Nutrition

Is a manzana high in protein?

A manzana (apple) is not high in protein, providing only about 0.27 grams per 100 grams. Apples are primarily known for their carbohydrate and fiber content rather than being a significant protein source.

Can I eat a manzana on a keto diet?

Manzanas are not ideal for a keto diet due to their relatively high carbohydrate content, with 13.7 grams of carbs per 100 grams. For those following strict keto guidelines, it is better to opt for lower-carb fruits like berries.

What are the health benefits of eating a manzana?

Manzanas are rich in fiber (2.4 grams per 100 grams), which aids digestion and supports gut health. They also contain vitamin C and antioxidants that boost the immune system. However, their natural sugar content (10.4 grams per 100 grams) should be considered for individuals monitoring blood sugar levels.

What is the recommended serving size for a manzana?

A medium-sized manzana weighs around 180-200 grams, containing approximately 95-105 calories. This is a suitable single serving size for most adults and fits well within a balanced diet.

How does a manzana compare to a banana in nutrition?

Compared to a banana, a manzana has fewer calories (52 vs. 89 per 100 grams) and slightly less sugar (10.4 grams vs. 12.2 grams). However, bananas have more potassium, while manzanas offer more hydration due to their higher water content.

Data Sources & Scientific References