The USDA’s food database lists the nutritional content of Granny Smith apples. One hundred grams of Granny Smith Apple contains 58 calories, and it is low in fat and contains only a tiny amount of protein. Granny Smiths contains 13.6 grams of carbohydrates, primarily natural sugars. They also contain 2.8 grams of dietary fiber. The Wyoming Department of Education notes that soluble fiber in Granny Smith apples has health benefits.
Besides containing high amounts of vitamin A, potassium, and dietary fiber, Granny Smith apples contain small amounts of vitamins and minerals. Their phenolic content is significant, reducing oxidative stress and preventing inflammation. These fruits can be eaten raw, baked, or made into pies.
Granny Smith Apple Nutrition Facts
Here’s an example of a table for Granny Smith Apple nutrition facts:
| Nutrient | Amount per 1 medium apple (182 g) |
| Calories | 95 |
| Protein | 0.5 g |
| Fat | 0.3 g |
| Carbohydrates | 25 g |
| Fiber | 4 g |
| Sugar | 19 g |
| Calcium | 10 mg |
| Iron | 0.25 mg |
| Magnesium | 9 mg |
| Phosphorus | 20 mg |
| Potassium | 195 mg |
| Vitamin C | 8.4 mg |
| Vitamin K | 5 µg |
| Folate (B9) | 5 µg |
Note: This is an example of nutrition facts for a Granny Smith apple, and nutrient values can vary slightly depending on the size and specific variety of apple.
What is Exactly Greeny Smith Apple?
Granny Smith apples are perhaps the most instantly recognizable of all apple kinds and one of the most well-known. They are also one of Australia’s most well-known exports. The Granny Smith apple was developed and marketed before the contemporary apple development and marketing approach. It was discovered as a seedling growing among the remnants of a rubbish heap in Australia in the 1860s, as are all the great old types. The authentic paternity is still unknown, but French Crab is a possibility
. Mrs. Maria Smith (often spelled Mary Smith) discovered the apple’s versatility in cooking and eating and was instrumental in increasing its popularity. She dubbed the new apple Granny Smith in a brilliant marketing move. Granny Smith had become nearly synonymous with ‘apple’ by the 1960s, and the Beatles used the variety as the emblem for their record label, ‘Apple Records.’Granny Smith was one of the first international varieties and one of the original store staples, a function for which it was well suited. It could readily be exported worldwide due to its healthy skin and excellent keeping capabilities. It requires a warm temperature to ripen appropriately and thrives in the southern hemisphere’s central apple-growing regions.
How Healthy are Granny Smith Apples?
Greeny Smith Apples have a lot of health benefits, and here are some of them:
Gut Health
Due to non-digestible chemicals that ferment in the colon, the Granny Smith has outperformed numerous other apple cultivars in this area. One medium apple per day provides enough fiber to help the healthy bacteria in the gut thrive. Our gut microbiota has an impact on nearly every aspect of our health.
Weight Loss
They have fewer carbohydrates and sugar than their red-skinned counterparts and a few additional advantages. They contain a high water content that makes you feel full, and they’re slow to digest with 3 grams of fiber so that they won’t raise your blood sugar. Mice fed a high-fat diet that was given ursolic acid (found in the peel of the green apple) lost more weight than mice who were not given it, according to a study published in 2011 in the Journal of Medicinal Food.
This study was conducted on mice, so human trials would be required to establish weight-loss claims, but it’s still encouraging. Of course, eating an apple a day will not be a dieter’s magic bullet without including exercise, eating clean, and decreasing overall calorie intake (deficit of calories into calories out). Still, it may be one more tool to assist us in managing healthy body weight.
Detoxifies the Liver
Because of the high fiber content and antioxidant activity, bile production is increased, which aids in the removal of toxins before they reach the liver. In addition, ursolic acid in the skin was found to lessen the incidence of liver disease in a separate study.
Although this study was limited to mice, the fat mice fed green apples did not develop a fatty liver disease like their overweight counterparts. Remember, the skin is where all the good stuff is, so don’t remove it. That being said, you should only purchase organic apples. Pesticides are applied liberally on commercially cultivated apples, and if you can grow your own, that is even better. Yes, they can be grown without the use of pesticides.
Increases Bone Strength
There is a clear link between the health of your liver and your risk of osteoporosis. As a result, the liver’s action will also improve your bones. Green apples also include vitamin C, which helps the body produce collagen, another essential component for bone health. Green apple eating, combined with a healthy diet rich in calcium and other bone-building minerals, will provide those bones with the necessary nutrients.
Improves Joint Health
For the same reason as before. Collagen, enhanced by the vitamin C in apples, is also essential for joint health. It has been proved that eating an apple or two a day helps relieve arthritis pain. According to the same study, people who ate three servings of fruits and vegetables per day had less knee pain than those who didn’t eat any at all. Because the antioxidants in it assist in reducing inflammation throughout the body, it’s a good idea to eat them.
It may seem insignificant, but when you consider how many items induce inflammation, such as processed meats, fried foods, dairy products, and so on, it’s easy to understand how something as simple as adding a few pieces of fruit to your diet could benefit your general health.
Are Granny Smith Apples Better for you than Red Apples?
Isn’t an apple just an apple? That statement is partly correct, yet, believe it or not, every apple flavor and color has its distinct features. You’ll notice that many flavors with similar colors have distinguishing characteristics that set them apart. Apples, both red and green, have a lot to give. They’re both perfect for you and provide a slew of frequently missed advantages. There are far more red apple types to pick from than green apples. In terms of health, both apples are excellent choices. Some health benefits are consistent, while others differ slightly.
What are the Best Ways to Enjoy Green Apples as a Food Dish?
Let’s discuss some of the best ways to enjoy green apples as a food dish. Of course, you can enjoy them fresh, and they are outstanding that way. You can core them, peel them, or bite them whole.
Otherwise, there are plenty of things to make with green apples. Here are a few ideas for you.
- Apple and mango salsa
- Apple salad
- Apple cobbler
- Green apple crisp
- Caramel apples
- Apple turnover
- Apple cinnamon muffins
- Apple Cider
- Top oatmeal, quinoa, or salad
- Sangria
Fresh Granny Smith Apples
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Conclusion
Granny Smith apples work well in raw and prepared dishes, such as baking or roasting. Crisp apples have a tart flavor when they’re fresh, and they’re best eaten right out of hand. The flesh can be thinly sliced and piled into sandwiches, sliced and served with nut butter, quartered and displayed on fruit platters, sliced and served with nut butter, blended into smoothies, or sliced and served with nut butter.
The fruits are also served as a fresh dessert after dipping in caramel. Granny Smith apples are popular in cakes, cobblers, crisps, pies, and raw applications because the flesh keeps its shape and does not discolor quickly when cooked. Green apples can also be juiced, baked into pancakes, blended into applesauce, or used in soups. Sharp cheeses like blue, feta, and gorgonzola, poultry, pig, beef, arugula, spinach, potatoes, beets, and fruits like banana, citrus, and pineapple go well with Granny Smith apples. When stored unwashed in the refrigerator’s crisper drawer, whole Granny Smith apples will last 4 to 8 weeks.
