An apple a day keeps the doctor away…but can it also help you feel healthier? Here's what you need to know.
Can Eating Apples Really Help You Lose Weight?
Updated on Apr. 12, 2023
From Granny Smith to Gala, apples are a classic snack perfect for any time of year, but are apples good for you? (Check out our guide to the most common types of apples.) Turns out, they can help you lose weight! Here’s how:
Apples Are Loaded with Fiber
Apples are chock-full of fiber that slows down digestion and keeps you feeling full for longer. One study published in The American Journal of Clinical Nutrition showed that people who ate more fiber lost more weight and had a smaller waist circumference. A medium-sized apple contains about 4 grams of fiber, which is 16% of the recommended fiber intake for women and 11% for men. Just remember to eat the peel—most of the apple’s fiber is found there! By including fibrous, healthy foods like apples in your diet, you’ll start crowding out the junk food, ultimately reducing your overall calorie intake and losing weight.
Psst! Here’s the best way to store your apples.
Apples Have a Low Energy Density
Foods that are high in fiber and have a high water content (apples are about 85% water!) have a low energy density. This means that apples have fewer calories per bite than other foods. In one study, researchers looked at the consumption of low-density vs. high-density foods in middle-aged women. One group consumed oat cookies while the other consumed apples. Both had a similar calorie count and amount of fiber, but the apples had a lower energy density. At the end of 10 weeks, researchers found that the oat cookie group hadn’t lost any weight, while the apple group lost weight and consumed fewer calories overall.
If you want to lose weight, try cutting out these two foods.
Apples Have Good Nutrients
Apples also have other nutrients and compounds that help promote growth of healthy bacteria in your gut. Although bacteria may sound undesirable, it’s actually important to have good bacteria—they help balance the bad bacteria that lives on junk food. By supporting the good bacteria, you’ll help reduce chronic inflammation, which increases the risk of obesity.
All apples make a great snack, but tart Granny Smith apples are the best for weight loss. They have a higher concentration of fiber compared to other popular apples, like Gala, McIntosh and Golden Delicious. Just don’t expect the same benefits in cooked apples—heating the apples can destroy some of the nutrients.
By upping your apple intake, you can start making a big difference in your health!
Try These Healthy Fruit-Filled Recipes
Strawberry ShortcakeOur strawberry shortcake is a classic recipe that can be ready by lunchtime. Use those farmers market strawberries for something special.
Strawberry Corn SalsaThis recipe makes art in a bowl! All the colors of summer are captured in this salsa with a fresh, light flavor perfect for snacking between swims or to kick off a backyard barbecue. This can be served with chips or alone as a side dish. —Catherine Goza, Charlotte, North Carolina
Grilled Nectarines with Burrata and HoneyThe classic caprese gets a sweet makeover with this inspired summer starter. Burrata, mint and honey are served over nectarine halves—or any stone fruit you like—in this creamy, dreamy dish. —Anthony Gans, Hawthorne, California
Balsamic-Goat Cheese Grilled PlumsMake a bold statement with this simple yet elegant treat. Ripe plums are grilled and then dressed with a balsamic reduction and tangy goat cheese. —Ariana Abelow, Holliston, Massachusetts
Berry White Ice PopsNothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. —Sharon Guinta, Stamford, Connecticut
Lime-Honey Fruit SaladNothing is more refreshing to me than a seasonal fruit salad enhanced with this simple honey-lime dressing. —Victoria Shevlin, Cape Coral, Florida
Strawberry Lime SmoothiesPeak-of-freshness strawberries make this thinner, easy drink a summer staple. —Elizabeth Johnson, Greenville, South Carolina
Peanut Butter DipUpgrade your afternoon snack with this delicious cheesecake-like peanut butter dip. Serve it with any dipper, from apples to pretzels to veggie sticks.
Mixed Fruit with Lemon-Basil DressingA slightly savory dressing really complements the sweet fruit in this recipe. I also use the dressing on salad greens. —Dixie Terry, Goreville, Illinois
Creamy Berry SmoothiesWho can tell that this delicious smoothie is made with tofu? No one (especially your kids)! The blend of berries and pomegranate juice makes this welcoming drink a refreshing delight. —Sonya Labbe, West Hollywood, California
Fruit SalsaIf you need inspiration for a fun kid's birthday party snack, or a fresh appetizer at a baby shower, here's a fun take on salsa. Instead of tomatoes and savory flavors, this fruit salsa is sweet and bright, with cinnamon-and-sugar-dusted chips for dipping.
Grilled Stone Fruits with Balsamic SyrupGet ready to experience another side of stone fruits. Hot off the rack, these grilled nectarines practically melt in your mouth. —Sonya Labbe, West Hollywood, California
Avocado Fruit Salad with Tangerine VinaigretteOn long summer days when we just want to relax, I make a cool salad with avocado, berries and mint. The tangerine dressing is refreshingly different. —Carole Resnick, Cleveland, Ohio
Frozen Pineapple-Kiwi PopsKiwi, pineapple, sugar and water are all you need to make these easy, breezy freezer pops. —Colleen Ludovice, Milwaukee, Wisconsin
Honey-Yogurt Berry SaladI wanted my family to eat more fruit but not more sugary ingredients. This berry salad lets you play with different low-fat yogurts and fruits. —Betsy King, Duluth, Minnesota
Strawberry SalsaThis strawberry salsa is versatile, fresh-tasting and colorful. Salsa made with strawberries might be unexpected, but it's excellent over grilled chicken or as a dip with corn chips.
Frozen Berry & Yogurt SwirlsI enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Avocado Fruit SaladI'm glad a friend gave me this delicious recipe, featuring four kinds of fruit as well as avocado. A light honey-lemon dressing enhances the already tasty flavor of the produce. My family loves it and so do I! —Mildred Sherrer, Fort Worth, Texas
Frosty Watermelon IceHere's a fun twist on watermelon. It's so refreshing on a summer day, and you don't have to worry about seeds while you're enjoying it. —Kaaren Jurack, Manassas, Virginia
Apple-Nut Blue Cheese TartletsThese tasty appetizers look and taste gourmet, but they're easy to make and have loads of blue cheese flavor. The phyllo shells and filling can be made in advance—just fill the cups and warm them in the oven before serving. —Trisha Kruse, Eagle, Idaho
Watermelon CupsThis lovely appetizer is almost too pretty to eat! Sweet watermelon cubes hold a refreshing topping that showcases cucumber, red onion and fresh herbs. —Taste Recipes Test Kitchen
Northwest Cherry SalsaWe have five cherry trees—and I like to use every bit of fruit that doesn't get eaten right off of them. We enjoy salsa on a variety of dishes, especially this turkey. —Margaret Slocum, Ridgefield, Washington
Frozen Watermelon Lemon Cream TartsThese fruit tarts are so refreshing on a hot summer day! They are extremely healthy and convenient, and just a few ingredients means they're easy to make, too. —Bethany DiCarlo, Harleysville, Pennsylvania
Chili-Lime Grilled PineappleI love grilled pineapple. This recipe combines the fruit's natural sweetness with the tart and spicy flavors of lime and chili powder. It's great for dessert and even as a side dish with ham or pork chops. —Geraldine Saucier, Albuquerque, New Mexico
Mango Avocado Spring RollsAs a fan of mangoes and avocados, I love these wraps. You can substitute tortillas for rice paper wrappers, and lettuce or spinach for sprouts. —Gena Stout, Ravenden, Arkansas
Star-Spangled ParfaitsThe best time for this dessert is midsummer, when the blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten the patriotic colors. —Anne Theriault, Wellesley, Massachusetts
