Dietitian Guide to Apples

Get my dietitian’s guide to apples, including when to use certain varieties, nutritional benefits, and tips for storing and cooking.

The Basics

Grown and enjoyed all over the world, apples (or rather apple trees) are originally from central Asia.

They’re an excellent source of fiber as well as vitamin C and antioxidants. And as they’re mostly water, they’re also relatively low in calories.

While often enjoyed raw, apples have many uses as they can be added to savory or sweet sauces, baked into desserts, roasted with meat or chicken dishes, sautéed for a pancake or ice cream topping, or made into ciders.

When to use different types of apples

There are over 2,500 types of apples grown in the U.S. alone, each with their own unique flavor and texture. While some are highly versatile, others are best used either fresh or cooked.

Here’s a general guide for knowing which apple variety to use when.

Varieties that are best cooked or baked

Golden Delicious
Braeburn

Varieties that are best fresh

Fuji
Gala
Red Delicious

Varieties that are equally delicious cooked or fresh

Cortland
Gala
Granny Smith
Honeycrisp
Jazz
Jonagold
Macoun
McIntosh
Rome Beauty
Pink Lady

Learn more about specific varieties in my other guides:

How to store apples

If you plan on eating apples within 2-3 days, feel free to leave them out on the counter.

However, for longer storage, these fruits keep best when stored in the crisper drawer of your fridge.

Depending on how fresh they were when you got them, apples can last up to a month in the fridge. Just make sure not to stack them as they can bruise easily.

Dietitian’s favorite healthy apple recipes

Breakfast recipes:

Baked Apple Overnight Oats
Greek Yogurt Pancakes for Two
Spiced Apple Baked Oatmeal a recipe I created for Lose It!
Breakfast-Worthy Apple Crisp from Leanne Ray Nutrition

Lunch and dinner recipes:

Snacks and desserts:

Apple Cinnamon Overnight Oats

Dietitian Guide to Ginger

Healthy Butter Substitutes

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I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

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Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive.