One medium apple — 6.4 ounces or 182 grams — offers the following nutrients 

• Calories: 95
• Carbs: 25 grams
• Fiber: 4 grams
• Vitamin C: 14% of the Reference Daily Intake (RDI)
• Potassium: 6% of the RDI
• Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.