October 2025
Karen Ensle EdD, RDN, FAND, CFCS
Rutgers Cooperative Extension of Union County
Did you know that the average American eats over 16 pounds of fresh apples every year? Eating one large apple provides 20% of the recommended daily value of dietary fiber, 8% of the antioxidant Vitamin C, and 7% of your day's potassium. All that nutrition comes in a few juicy, crunchy bites for only 130 calories—with no fat, no sodium, and no cholesterol.
Of the over 30 different apple varieties grown in New Jersey, the Winesap is the oldest, dating back to the late 1700s. John Chapman, also known as Johnny Appleseed, planted apples all over the North East in the early 1800's. The Winesap, is a slightly tart and delicious all-purpose apple. There are over thirty varieties of apples grown in New Jersey including Braeburn, Golden & Red Delicious, Fuji, Gala, Jonagold, Rome Beauty, Granny Smith, Winesap, McIntosh, Pink Lady, Cameo, York, Ginger Gold, Jonathan and many more.
A medium apple contains about 95 calories, 25 grams of carbohydrates, 19 grams of sugar, and 3 grams of fiber, along with several grams of vitamins and minerals, including Vitamin C and potassium. Apples are a healthy fruit, with no fat, sodium, or cholesterol, providing dietary fiber that supports heart and gut health and antioxidants like Vitamin C.
At your local grocery store or market, look for apples with shiny skin—that means they'll be crisp and tasty. They should feel firm when you give them a gentle squeeze, and not have any bruises or punctures. When you get them home, pop them in the refrigerator. Apples stay freshest when they are kept at about 32 degrees Fahrenheit/0 degrees Celsius.
BEFORE YOU TAKE YOUR FIRST BITE
Make sure to wash your apple under cool running water—no need for soap or other detergents. Scrub vigorously with your clean hands, especially near the stem and star-shaped calyx on the bottom.
While still growing in the orchard, apples naturally develop a waxy coating that protects them. During the packing process, apples are washed to remove any dirt, then re-coated with a natural wax — either carnauba wax from the leaves of the palm Copernicia prunifera, or shellac, which is derived from the lac beetle, similar to honey from bees. This natural coating protects the apple from losing moisture, flavor, and crunch, and also gives it an appealing shine similar to what you would get if you rubbed a just-picked apple on your sleeve.
Apples naturally oxidize after they're sliced. While apples that turn brown are safe to eat, they don't look and taste their freshest. An easy way to prevent or slow oxidation is by dipping sliced apples into a solution that is one-part citrus juice and three parts water. If you cut an apple across the middle from side to side, you'll see a star shape. These seed pockets are called carpels. You can reduce the fat and calories in baked goods by substituting equal parts of applesauce for butter, shortening or oil. To prevent freshly cut apples from turning brown, dip them in a solution of lemon, orange or pineapple juice and water. Use 1-part juice to 3 parts water as a dipping mixture. Refrigerate apples in a plastic bag away from foods with a strong odor like onions. Use within 3–4 weeks. Take small steps and include apples in your lunches, dinners, snacks and even for breakfast.