✦ Soluble fibre ✦ Vitamin C ✦ Polyphenols ✦ Low calorie

Gala apples are a mild, sweet variety with thin red-striped skin and crisp flesh. Like other eating apples they offer soluble fibre, some vitamin C and skin-bound polyphenols. Included to show how different varieties compare nutritionally.

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Preparation note

Eat raw with the skin to keep fibre and polyphenols; included to show varietal differences from the generic average apple figures.

Sources: CoFID 2021

Macronutrients per 100g

255
kJ
Energy
0.13
g
Protein
12.7
g
Carbs
1.48
g
Fibre
0.15
g
Fat
11.8
g
Sugars
0.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

43
GI Score
🟢 Low GI
6
GL / Serving
Low Load

Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 106 mg 5%
Phosphorus 8.44 mg 1%
Calcium 6.64 mg 1%
Magnesium 4.95 mg 1%
Folate 0.813 µg 0%
Niacin (B3) 0.089 mg 1%
Riboflavin (B2) 0.069 mg 5%
Iron 0.060 mg 0%
Manganese 0.040 mg 2%
Copper 0.034 mg 3%
Vitamin B6 0.032 mg 2%
Zinc 0.024 mg 0%
Thiamin (B1) 0.011 mg 1%
Fructose 7.76 g —
Sucrose 2.06 g —
Glucose (dextrose) 2.01 g —
Sources: CoFID 2021
Fruits Pome Fruits Phytochemical data available 🇺🇸 USDA FDC 2025