Apple Nutrition Facts and Easy Recipes for Back-to-School Lunches and Snacks
Crisp, convenient and packed with nutrients, apples are an easy win when it comes to healthy eating. Available all year long and incredibly versatile, they earn a top spot as a Kroger OptUP Pick. This grab-and-go fruit is perfect for school lunches, quick snacks or a naturally sweet addition to your favorite recipes.
What makes an OptUP Pick? These top-rated products score highest in their category using the FoodHealth score, which rates foods on a scale of 1-100. The higher the score, the more nutritious the food. It’s a simple way to spot better-for-you options every day.
Our Kroger Health registered dietitians have you covered with all things apples: lunchbox inspiration, smart snack ideas, easy recipes and tips for enjoying this everyday super fruit.
Apple Nutrition Facts
With a FoodHealth Score of 99, the age-old saying “an apple a day keeps the doctor away” may hold true. In research studies (Opens in a new tab or window), the health benefits of apples have been associated with:
- Cancer prevention
- Anti-inflammatory benefits
- Blood sugar control
- Lung health
- Heart health
- Gut health
- Brain health
One medium apple is a good source of fiber, containing both insoluble and soluble types:
- Insoluble fiber helps maintain regular digestion
- Soluble fiber supports heart health
Bonus: the fiber in apples also acts as a prebiotic, which is great for gut health!
Remember to eat the skin, which is where most of the antioxidants and half of an apple’s fiber are found. Apples are also naturally fat free, saturated fat free, cholesterol free and sodium free, making them a heart-healthy and nutrient-dense choice.
A medium apple has about 100 calories, and natural sugars that provide quick energy. Unlike added sugar, these naturally occurring sugars are not something to be concerned about when enjoying a balanced diet.
10 Back-to-School Lunch Ideas with Apples
According to dietitians, a balanced meal includes 5 food groups:
- Grains
- Protein
- Dairy or fortified soy alternative
- Vegetables
- Fruit
Adding an apple to the lunchbox is one of the easiest ways to check off 20% of that list, in just 5 seconds!
To make back-to-school lunches even easier, here are 10 creative (and delicious) ways to incorporate apples!
Hot Lunch Ideas
Packing Tip!
*Use a hot food thermos for hot items. Follow thermos instructions to keep food at a safe temperature.
Simple Cold Lunches
Food Sensitivity Tip!
**Use nut free options when needed, such as sesame, soy or sunflower butters.
Easy Apple Recipes
Looking for more delicious ways to add apples to your meals and snacks? Elevate and OptUP your plate with these registered dietitian approved recipes!
Easy Apple Snacks
Simply grabbing an apple as a snack may be the easiest on-the-go option, but when you’re really hungry, try pairing it with a source of protein or healthy fat. Apples are a great source of carbohydrates and fiber, and combining them with something like nut butter or cheese will help you stay full and satisfied longer. These snack ideas provide just the right balance and serious flavor:
- Apple nachos or “toast”: Spread apple slices across a plate and top with nut butter, ricotta or your favorite spread. Add some crunch with hemp seeds, pepitas, walnuts or granola. For extra sweetness, top with a sprinkle of dark chocolate chips or a drizzle of honey or maple syrup.
- Apple dippers: Simply slice apples and dip them in a favorite nut butter or other dip, like peanut butter, almond butter, cashew butter, chocolate peanut butter, chocolate hummus or vanilla Greek yogurt mixed with cinnamon.
- For a fun experience, try setting up an apple-tasting station. Cut up several apple varieties and let everyone vote on their favorite.
- Baked apples: Wash, core and bake the apples until soft. Top them with nuts, granola and/or yogurt for a cozy and nutritious treat.
- Apple and cheese tray: Use apple slices as the “cracker” and pair them with your favorite cheese. Cheddar, provolone and gouda are great options.
- Apple s’mores: Layer graham cracker, your favorite nut butter and diced apple for a satisfying twist on a classic—no fire needed.
- Apple parfait: Add diced apple and trail mix or granola to a scoop of Greek yogurt for a quick and balanced snack.
- Apple muffin: Bake a batch of muffins with diced apples and whole wheat flour; freeze extras for easy grab-and-go snacking later.
Hungry for More Fresh Apple Tips?
Keep exploring all things apples, including varieties, prep tips and how to make the most of every bite:
- How to choose the right apple + Apple Sweetness Chart
- How to Cut an Apple + How to Keep an Apple from Turning Brown
For personalized advice, schedule an appointment with our registered dietitians, your go-to nutrition experts. Kroger loyalty card members can schedule a FREE 30-minute session. Looking to learn more about the nutritional value of your cart? Visit your MyNutritionInsights page in the Kroger app to explore personalized recommendations.
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