Dole Superkids

Eating apples is an easy, delicious, and nutritious way to reach your 5 A Day. Just one medium apple counts as one whole serving toward your 5 A Day!

One medium apple contains about 70 calories and is a good source of dietary fiber and vitamin C.

Can you guess which of the following has the most fiber? A medium apple, a _ cup of applesauce or _ cup apple juice? If you guessed the apple, you're absolutely right! Just one medium apple has 3.3 grams of fiber! The applesauce contains just 1 gram of fiber, and the apple juice contains almost no fiber. Whole fruits and vegetables always contain more fiber than their processed counterparts. You can compare Nutrition Facts panels on many foods to see which ones contain the most fiber.

There are two kinds of fiber: soluble and insoluble. (Click on the link to hear part of the fiber song from the 5 A Day Adventures CD-ROM Jukebox).

About 80 percent of the fiber found in apples is soluble and the rest is insoluble. Soluble fiber can help lower blood cholesterol and insoluble fiber may help prevent certain types of cancer. Fiber also helps our bodies with digestion and helps us feel full after a meal.

Like most other fruits and vegetables, apples contain no fat, cholesterol, and very little sodium. No wonder apples are so popular—they're delicious and healthy!
Remember to count one apple toward your 5 A Day.