What vitamins are apples high in? A nutritional breakdown

October 30, 2025 •

3 min read

While apples are not the single best source for any one specific vitamin, a single medium-sized apple can provide about 10% of an adult's daily vitamin C needs. A more holistic look at their nutritional profile reveals they are a good source of several important vitamins and are packed with other health-promoting compounds. This article answers the question, "What vitamins are apples high in?" by diving into the specific nutrients this popular fruit offers.

Quick Summary

Apples are a nutritious fruit, providing a good source of vitamin C, fiber, and important antioxidants. They also contain smaller amounts of other vitamins and minerals, including vitamin K and several B vitamins. The apple's skin is a concentrated source of many of these beneficial compounds.

Key Points

Vitamin C Source: Apples are a good source of vitamin C, which boosts immunity and promotes healthy skin.
B-Complex Vitamins: Apples provide smaller, yet valuable, amounts of B vitamins like Thiamin, Riboflavin, and B6, which are essential for energy metabolism.
Vitamin K for Bone Health: An apple contributes to your daily intake of vitamin K, a nutrient important for blood clotting and strong bones.
Nutrients in the Skin: A large portion of an apple's vitamins and antioxidants are located in its skin, so it's best to eat the fruit unpeeled.
Antioxidant Power: The antioxidant benefits of apples extend beyond vitamins, thanks to phytonutrients like quercetin, which are linked to reducing inflammation and cellular damage.
High in Fiber: Apples are rich in dietary fiber, which aids digestion, supports gut health, and promotes a feeling of fullness.

Apples and the vitamin C connection

One of the most notable vitamins found in apples is vitamin C, also known as ascorbic acid. While other fruits like oranges contain higher amounts, a single medium apple still contributes a significant portion of your recommended daily intake. As a powerful antioxidant, vitamin C helps combat the cellular damage caused by free radicals in the body. This protective effect supports the immune system and plays a crucial role in maintaining healthy skin by aiding collagen production.

A medium apple provides about 10% of the Daily Value for vitamin C.
Vitamin C levels can vary by apple variety and decrease during storage, so fresher is often better.
The antioxidant power of an apple often comes from its flavonoids, which work alongside vitamin C to provide health benefits.

The role of vitamin C in the body

Vitamin C is essential for numerous bodily functions. It supports wound healing, helps the body absorb iron from plant-based foods, and contributes to the formation of ligaments and blood vessels. For optimal benefits, eating the whole, unpeeled apple is best, as much of the vitamin C and other compounds are concentrated in the skin.

The presence of B-complex vitamins

Apples are also a source of B-complex vitamins, which are vital for converting food into energy and maintaining nervous system health. Though found in small amounts, these vitamins still contribute to your overall daily intake. The specific B vitamins found in apples include:

Thiamin (B1): Plays a key role in energy metabolism.
Riboflavin (B2): Important for energy production and maintaining healthy skin and eyes.
Pyridoxine (B6): Crucial for brain development and function, as well as the creation of neurotransmitters.
Folate (B9): Important for cell division and blood formation.

The contribution of vitamin K

While not exceptionally high, apples do contain a notable amount of vitamin K, with one medium apple supplying about 4% of the daily value. Vitamin K is essential for normal blood clotting and for making the proteins needed for bone health. Incorporating apples into a varied diet helps ensure adequate intake of this important nutrient.

Comparison of apple varieties' vitamin content

While the nutritional differences between apple varieties are not drastic, some subtle variations exist. Eating a range of apple types can offer a broader spectrum of nutrients. The following table compares the vitamin and mineral content of a few common apple types per 100 grams.


Nutrient	Red Delicious	Granny Smith	Fuji	Gala
Vitamins (mg)
Vitamin B6	0.021	0.028	0.035	0.032
Thiamin	0.009	0.017	0.006	0.011
Riboflavin	0.066	0.075	0.068	0.069
Minerals (mg)
Calcium	5	5	6	7
Potassium	95	116	104	106

Beyond vitamins: Other nutritional benefits

Apples offer more than just vitamins. Their high fiber content, including the soluble fiber pectin, promotes gut health and can contribute to weight management by increasing feelings of fullness. The fruit is also rich in phytonutrients and antioxidants, such as quercetin, which have been studied for their anti-inflammatory effects. To maximize these benefits, it is always recommended to eat the apple with its skin.

Conclusion

Apples are a wholesome and accessible source of several important vitamins, especially vitamin C, along with notable amounts of vitamin K and various B vitamins. Although they may not be the highest source of any single nutrient, their combination of vitamins, minerals, and potent antioxidants—particularly concentrated in the skin—makes them an excellent addition to a healthy diet. To reap the full nutritional benefits, enjoying a fresh, unpeeled apple is the best approach.

For further reading on the comprehensive health benefits of apples, including their powerful antioxidant properties, you can explore detailed scientific reviews on reputable sources like the National Institutes of Health (NIH).

Frequently Asked Questions

While nutritional content can vary, studies have shown some variations in vitamin levels, but overall differences are not considered significant enough to favor one type over another. A variety's freshness and storage duration have a bigger impact on vitamin content than the variety itself.

It is significantly better to eat an apple with its skin on. The skin contains a higher concentration of vitamins, antioxidants, and fiber compared to the flesh alone.

A medium-sized, raw, unpeeled apple contains approximately 4.6 to 9.2 mg of vitamin C, which can be around 10% of an adult's recommended Daily Value.

While apples are a healthy source of several vitamins and contribute to your daily intake, they should not be relied upon as the sole source. A balanced diet with a variety of fruits, vegetables, and other foods is necessary to meet all your vitamin requirements.

No, apples do not contain vitamin B12. Vitamin B12 is primarily found in animal products, and while some fruits might be mentioned in passing in some less reputable sources, this is incorrect.

Cooking apples can cause some loss of water-soluble vitamins, such as vitamin C. While cooked apples still retain many benefits, eating them raw preserves the highest level of certain vitamins.

There is no specific best time to eat an apple for vitamin absorption. Including an apple as part of a balanced meal or as a snack at any time of day will contribute positively to your nutrient intake.

Storing apples, especially for long periods or at higher temperatures, can decrease their vitamin C content. For maximum nutritional value, it is best to eat apples soon after they are picked.