Jazz apples are a relatively new variety of apple, first grown in New Zealand in the 1990s. Since being introduced to the global market, Jazz apples have become quite popular due to their sweet taste and crisp texture. But are Jazz apples actually healthy? Let’s take a look at the nutritional content and health benefits of this tasty fruit.
Nutritional Profile of Jazz Apples
Jazz apples have an impressive nutritional profile. Here is an overview of the main nutrients found in a medium-sized Jazz apple (182 grams) (1):
| Nutrient | Amount |
|---|---|
| Calories | 95 |
| Carbs | 25 grams |
| Fiber | 5 grams |
| Sugar | 19 grams |
| Protein | 1 gram |
| Vitamin C | 8% of the Daily Value (DV) |
| Potassium | 195 mg |
As you can see, Jazz apples provide a good amount of fiber, vitamin C, and potassium. They are also low in calories, with only 95 calories per average-sized apple.
Fiber
One of the standout nutrients in Jazz apples is fiber. A medium Jazz apple provides 5 grams of fiber, accounting for 17% of the recommended daily intake for fiber (2).
Fiber is important for digestive health. It adds bulk to stools and may help prevent constipation. Fiber has also been linked to reduced risks of heart disease, diabetes, and obesity (3).
Vitamin C
Jazz apples are also a decent source of vitamin C, providing 8% of the DV per medium apple. Vitamin C is a water-soluble antioxidant that is important for immune health and skin health (4).
Getting enough vitamin C is key for the growth and repair of tissues throughout the body. It also helps synthesize important molecules like collagen, carnitine, and certain neurotransmitters (5).
Potassium
One medium Jazz apple provides 195 mg of potassium, which is 4% of the DV (1).
Potassium is an essential mineral that many people don’t get enough of. It plays important roles in muscle contractions, nerve transmission, fluid balance, and blood pressure control. Diets high in potassium have been associated with reduced rates of stroke, osteoporosis, and kidney stones (6).
Polyphenol Antioxidants
In addition to vitamins and minerals, Jazz apples contain a class of antioxidants called polyphenols.
Research has linked polyphenol consumption to health benefits like lower inflammation, improved blood sugar and heart health, and anticancer effects (7, 8).
Some of the main polyphenols found in apples include:
Quercetin
Quercetin is a flavonoid antioxidant found in the skin of apples. It has strong anti-inflammatory and antioxidant properties. Animal and lab studies have found that quercetin may help protect against heart disease, neurodegenerative disorders, and certain types of cancer (9, 10).
Catechin
Catechin is another polyphenol in apples, found in both the flesh and skin. It has been shown to boost heart health and may also reduce cancer risk (11, 12).
Chlorogenic acid
Also concentrated in apple skin, chlorogenic acid makes up about 70% of apple polyphenol content (13).
It’s a potent antioxidant that research suggests may promote weight loss, lower blood sugar levels, and reduce inflammation (14, 15).
Are Jazz Apples Low in Pesticides?
Many people prefer to eat organic apples when possible to minimize pesticide exposure. However, organic apples can be pricey and difficult to find depending on where you live.
The good news is that Jazz apples are one of the “Clean 15” fruits, meaning they are low in pesticides compared to other conventionally grown produce, even when not organic.
In fact, studies show that Jazz apples contain 5–10 times fewer pesticide residues than other apple varieties (16, 17).
This makes them a smart choice if you’re looking to reduce pesticides in your diet while sticking to a budget. Choosing organic is still ideal when possible, but Jazz apples make a good alternative when organic isn’t an option.
Digestive Benefits
The fiber content of Jazz apples makes them very beneficial for digestive health.
Fiber moves slowly through the gastrointestinal tract undigested. This helps add bulk to stool and ease its passage, preventing constipation (18).
One study gave constipated adults either a Jazz apple, prune, kiwifruit, or control snack after breakfast each day. The Jazz apple group had significantly higher stool frequency and lower laxative use than the control and kiwifruit groups (19).
Research also shows apples may act as a prebiotic by feeding healthy bacteria in your gut microbiome. The polyphenols and fiber in apples promote the growth of beneficial bifidobacteria and lactobacilli (20).
A balanced gut microbiota is important for digestive health, immunity, mental health, and more (21).
Can Help Lower Cholesterol
Apples have consistently been linked to reductions in cholesterol levels.
In one study, women eating one large apple per day for 1 year had significantly lowered LDL (bad) and total cholesterol compared to a control group. Effects plateaued around 6 months (22).
Animal and test-tube studies suggest that the soluble fiber and polyphenols in apples block cholesterol absorption, increase its excretion, and aid LDL clearance from blood (23, 24).
The polyphenol epicatechin found in apples may be especially beneficial. An analysis of over 133,000 people found greater intakes of epicatechin were linked to lower risks of stroke and heart failure (25).
May Benefit Blood Sugar Control
Despite their sweet taste, apples have a low glycemic index (GI) of 29–44, depending on the variety (26).
This means the carbohydrates are absorbed more slowly, preventing major spikes in blood sugar levels.
Their high fiber content, ability to increase insulin sensitivity, and polyphenols that inhibit digestive enzymes also help moderate carbohydrate absorption (27, 28, 29).
Apples are an excellent fruit choice for people with diabetes. Studies show regular apple consumption is linked to decreased diabetes risk and improved blood sugar control in those who already have diabetes (30, 31).
One study gave people with type 2 diabetes either two apples, a muffin that contained the same amount of carbs as two apples, or nothing before a meal. The apple group saw significantly greater reductions in blood sugar over a three-hour period compared to the other groups (32).
May Promote Weight Loss
Apples are low in calories, high in fiber, and full of water — all properties that make them a weight loss-friendly food.
Chewing and digesting apples requires more energy than other fruits, so you burn more calories eating them. In one study, eating three apples before a meal caused study subjects to consume 187 fewer calories (33).
Due to their high water and fiber contents, apples are also quite filling. Eating them may naturally help you reduce calorie intake throughout the day and eat less overall (33).
Research shows an association between eating more fruits, including apples, and lower body weight, less belly fat, and a decreased risk of obesity (34, 35).
Easy to Add to Your Diet
Jazz apples are not only healthy but also incredibly convenient. Their durable nature and long storage life prevent them from bruising easily, so they travel well and can be eaten on the go. Here are some easy ways to enjoy Jazz apples daily:
– Slice or dice them to eat raw as a snack
– Add them to yogurt, oatmeal, or cottage cheese
– Bake them into pies, tarts, muffins, or crumbles
– Roast them with cinnamon and nutmeg for a quick dessert
– Include them in green salads or fruit salads
– Make applesauce or homemade apple butter
– Juice or blend into smoothies
Aim for 1–2 Jazz apples per day to maximize the health benefits. Be sure to eat the skin, as that’s where much of the fiber and antioxidants are concentrated.
Downsides of Jazz Apples
Jazz apples do contain sugar, so people watching their intake may need to eat them in moderation. One medium apple has 19 grams of sugar, which is equivalent to about 5 teaspoons (1).
Their carbs are also primarily from sugars instead of complex starches. For this reason, those following very low carb or ketogenic diets may want to restrict apple intake.
Otherwise, Jazz apples are a nutritious fruit that can be enjoyed as part of a healthy diet by most people. As with any food, moderation is key.
The Bottom Line
Jazz apples are an exceptionally healthy fruit variety.
They provide an impressive amount of fiber, vitamin C, potassium, and disease-fighting antioxidants for less than 100 calories per serving.
Regularly eating Jazz apples may benefit your digestion, heart health, blood sugar control, and waistline.
Though they contain sugar, their low glycemic index makes them a smart snack option even for people with diabetes.
Jazz apples make for an easy, on-the-go health food. Simply rinse and enjoy raw or add them to both sweet and savory recipes.
Including just 1–2 Jazz apples in your daily diet can increase your intake of important nutrients and provide protection against chronic illness.