Apple

Crisp, versatile, and easy to enjoy, apples bring gentle sweetness and dependable nourishment to everyday routines.

Peak seasonSeptember – NovemberFresh harvest period in major growing regions
Calories per 100g52 kcalNaturally low in calories
Star nutrientDietary fibreParticularly pectin
Best forEveryday snackingAlso suitable for lunch boxes and breakfast

There is a reason apples remain a familiar presence in fruit bowls across homes and workplaces. They travel well, keep their freshness for longer than many fruits, and suit a wide range of tastes. Some varieties offer a pleasant sharpness, while others lean towards sweetness. Most strike a balance between the two.

In Kerala, apples are not locally grown on a large scale, yet they have become part of everyday eating habits. They are often the fruit tucked into a school bag, sliced for an afternoon snack, or added to breakfast for a little freshness. Their convenience is part of their appeal. An apple requires very little preparation and fits naturally into busy schedules.

Beyond practicality, apples offer meaningful nutritional value. They provide dietary fibre, particularly when eaten with the skin, and contain vitamin C alongside beneficial plant compounds. They are not dramatic or seasonal favourites that arrive briefly and disappear. Instead, they offer consistency, which is perhaps why so many people return to them regularly.

How to pick a perfect one don’t get fooled by colour

01
Check for firmnessChoose apples that feel firm and heavy for their size.
02
Inspect the skinLook for smooth skin without deep bruises, cuts, or soft spots.
03
Smell near the stemA fresh apple should have a light, pleasant fragrance near the stem end.
04
Choose good colourSelect apples with healthy, natural colouring appropriate to the variety.

Tastiest ways to eat it beyond just slicing it

fresh apple slices with peanut butter

Fresh apple slices with peanut butter

The crispness of apple pairs beautifully with the richness of peanut butter, making a satisfying snack with a balance of fibre and protein.

apple and cinnamon porridge topping

Apple and cinnamon porridge topping

Fold chopped apples into warm porridge with a light dusting of cinnamon for a comforting breakfast.

apple, cucumber and walnut salad

Apple, cucumber and walnut salad

Thinly sliced apple adds sweetness and texture to salads, especially when combined with cucumber, walnuts, and leafy greens.

baked apples with nuts and raisins

Baked apples with nuts and raisins

Bake halved apples with a filling of chopped nuts and raisins for a simple dessert that allows the fruit's natural flavour to shine.

Nutrition · per 100g

What’s actually inside.

Energy52 kcal
Carbohydrates13.8 g
Dietary Fibre2.4 g
Total Sugars10.4 g
Vitamin C4.6 mg
Potassium107 mg
Vitamin K2.2 µg

Bars show approximate % of an average adult’s daily reference intake.

🌿 Good to know
Much of an apple's fibre and many beneficial plant compounds are found in and just beneath the skin. Washing the fruit thoroughly and enjoying it unpeeled allows you to gain the greatest nutritional benefit.
Pairs well with
CinnamonPeanut ButterOatsWalnutsAlmondsYoghurtGrapesCheddar CheeseCucumberRaisins

Season at a glance when it’s actually good

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🥭Sep
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🥭Nov
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Peak seasonShoulder weeksOut of season

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