Quick Answer
One small Gala apple (diameter about 6-6.5 cm or 2.5 inches) weighing around 120-150 grams contains approximately:
- 72-90 calories
- 0 grams of fat
- 19-24 grams of carbohydrates
- 4-5 grams of fiber
- 16-20 grams of sugar
- No protein
- 8-10% of the Daily Value for vitamin C
- 2-4% of the Daily Value for vitamin A
- 2-3% of the Daily Value for potassium
- Small amounts of B vitamins and antioxidants
So a Gala apple is a nutritious low-calorie snack that provides fiber, vitamins, minerals and antioxidants without any fat or protein. The main nutritional components are carbohydrates (sugar) and fiber.
Calories and Macronutrients
A small Gala apple weighing around 120-150 grams contains approximately 72-90 calories. The calorie content comes mainly from carbohydrates as apples contain very little fat or protein.
Specifically, one small Gala apple provides:
- 0 grams of fat
- 0 grams of protein
- 19-24 grams of carbohydrates
Carbohydrates make up over 90% of the calories in Gala apples. Despite the high carbohydrate content, the glycemic index of Gala apples is relatively low at 36. This means they do not cause a sharp spike in blood sugar levels.
The main type of carbohydrate in apples is simple sugars like fructose, sucrose, glucose and small amounts of starch. About 70-80% of the carbohydrates come from sugars.
Fiber
One small Gala apple provides 4-5 grams of dietary fiber, accounting for 16-20% of the Daily Value.
The fiber content provides several health benefits:
- Improves digestion and gut health
- Helps regulate blood sugar levels
- Lowers cholesterol
- Increases feelings of fullness
Getting enough fiber is important for optimal health.
Vitamins and Minerals
Apples are a good source of several vitamins and minerals, though not high in any particular one. The main vitamins and minerals provided by a small Gala apple include:
Vitamin C
One small apple provides about 8-10% of the Daily Value for vitamin C. Vitamin C acts as an antioxidant and is important for immune function, collagen production, iron absorption and tissue growth and repair.
Vitamin A
A small Gala apple provides around 2-4% of the Daily Value for vitamin A, which supports eye health, immune function and cellular communication.
Potassium
With 2-3% of the Daily Value per small apple, potassium helps regulate fluid balance, nerve signaling, and blood pressure.
B Vitamins
Apples contain small amounts of B vitamins like riboflavin, niacin, folate and vitamin B6. These support energy metabolism and red blood cell production.
Antioxidants
Gala apples contain various antioxidant compounds like quercetin, catechin, phloridzin and chlorogenic acid. These help neutralize damaging free radicals and reduce inflammation.
So while Gala apples are not very high in any particular vitamin or mineral, they provide a nutritious package of many important micronutrients.
Health Benefits
Consuming Gala apples, as part of a healthy diet, provides many potential health benefits:
Weight loss
The fiber content helps you feel full, while the low calorie and nutrient density make them a great snack option for weight loss or maintenance.
Blood sugar control
Despite being moderately high in carbs and sugar, apples have a low glycemic index which prevents spikes in blood glucose. Fiber also helps regulate absorption. This makes them a good fruit option for diabetics.
Heart health
Some research shows apples may reduce risk factors for heart disease like cholesterol and blood pressure, likely linked to their antioxidant compounds and fiber content.
Cancer prevention
Certain compounds in apples like triterpenoids, quercetin, catechins and chlorogenic acid have anti-cancer benefits based on cell and animal research. The fiber may also be protective.
Gut health
The fiber feeds beneficial gut bacteria and acts as a prebiotic. Apples are also high in polyphenols which can help improve gut microbial balance.
Overall, frequently eating apples appears to contribute to a healthy diet and reduced risk of several chronic diseases. However, more human clinical trials are needed.
Downsides
Apples do contain sugar, so moderation is key, especially for diabetics or those limiting carbohydrates. The fiber and nutrients, however, outweigh concerns about the sugar content.
Some people may have allergies or sensitivities to apples. Symptoms like itching of the mouth, upset stomach, diarrhea or vomiting may occur in sensitive individuals.
In general, apples are safe to consume daily as part of a balanced diet. The risks are very low compared to the potential benefits.
Uses in Cooking and Food
Gala apples have a sweet flavor and crisp, firm texture, making them versatile to use raw or cooked in various dishes:
Eaten raw
Enjoy Gala apples on their own as a convenient snack or diced into fruit salads. Their sweetness pairs well with cheese and nut butters in snacks and appetizers.
Juices and smoothies
Blend with leafy greens, carrots, beets or berries in juices and smoothies. The mild sweetness complements the other ingredients.
Baked goods
Applesauce, apple slices, diced apples or apple chunks can be used in muffins, cakes, breads, crisps and pies to add moisture and sweetness.
Sautéed or roasted
Cook sliced or diced apples with cinnamon, sugar, butter or oil for a tasty side dish. Roast wedges until caramelized.
Salads
Add crisp sliced apples to savory salads – their sweet crunch balances well with nuts, cheeses and vinaigrettes.
Apple cider
Use Gala apples to make fresh unfiltered apple cider, either as juice or fermented into an alcoholic hard cider beverage.
The crisp texture and balanced sweet-tart flavor makes Gala one of the most versatile apple varieties for eating, cooking and juicing.
Selection and Storage
Selecting Gala Apples
When buying Gala apples fresh, look for fruit that is:
– Firm with glossy, unbruised skin
– Vibrant red and yellow coloration
– Heavy for its size, which indicates high juice content
– Sweet fruity aroma when sniffed at the stem
Size can range from 5-10 cm/2-4 inches in diameter, but the ideal snacking size is around 6-6.5 cm/2.5 inches.
You can find Gala apples year-round, but they are in peak season from mid-August through mid-September.
Storing Gala Apples
To extend shelf life, store ripe apples in the refrigerator crisper drawer. The cold environment slows ripening and bacterial growth.
Properly stored, Gala apples typically keep fresh in the fridge for 1-3 months.
For longer term storage, mature unwashed apples can be kept in a cool dry area like a basement or root cellar, which mimics their natural growing conditions. Stored this way, Gala apples may last 5-8 months.
Check periodically and remove any apples that show signs of rotting like soft wet spots. Separating each apple prevents rot from spreading.
How Gala Apples Grow
Gala apples originated in New Zealand in the 1930s as a cross between the Kidd’s Orange Red and Golden Delicious varieties. They are now grown commercially around the world.
Like all apple varieties, Gala apple trees go through the following cycle over a growing season:
Spring
– Flower buds open into fragrant white flowers, which are pollinated by bees and other insects.
– Pollinated flowers develop into tiny green apples over 4-6 weeks. Fruit thinning may be done for proper development.
Summer
– Apples rapidly expand in size over 2-3 months on the tree branches.
– Warm temperatures and sunlight stimulate chlorophyll breakdown and red color development.
– Pests like insects, diseases and animals may need to be controlled.
Fall
– From mid-August to October, Gala apples ripen fully with rich red and yellow color.
– Commercial harvest occurs by hand-picking the mature fruit from the trees.
– After harvest, apples enter controlled atmosphere storage to delay further ripening.
With ideal climate, soil, sunlight, water and pest control, a mature Gala apple tree can yield 20-30 kg (50-80 lbs) of fruit per year.
Gala is now one of the most widely grown apple varieties, prized for its sweet flavor and long storage life.
Gala Apple Cultivars
Many commercial cultivars of the original Gala apple have been developed, differing slightly in coloration, harvest times, disease resistance and other traits.
Popular cultivars include:
Royal Gala
– Sweet, juicy firm flesh
– Bright red and yellow striped skin
– Year-round availability
Imperial Gala
– Very sweet, aromatic flavor
– Red-orange blush over greenish-yellow
– Ripens mid-season
Southern Snap
– Crisp, juicy white flesh
– Partial red blush over pale yellow
– Ripens late season
Galaxy
– Super sweet, firm and juicy
– Red striping over golden yellow skin
– Ripens mid-late season
Buckeye Gala
– Very sweet, dense creamy flesh
– Dark red stripes on greenish-yellow skin
– Ripens mid-late season
No matter the specific cultivar, Gala apples offer a delicious sweet eating experience, while providing fiber, vitamins, minerals and antioxidants.
Conclusion
Gala apples are a nutritious fruit that can be enjoyed as part of a healthy diet. A small Gala apple provides about 80 calories, 5 grams of fiber and a variety of vitamins and minerals, without any fat or protein.
The sweet, crisp texture makes Gala apples extremely versatile raw or cooked in both sweet and savory dishes. Select apples that feel firm and heavy for their size, with vibrant red striping over yellow. Store refrigerated, where Gala apples can typically keep fresh for 1-3 months.
Consuming Gala apples regularly offers health benefits including potential weight loss, blood sugar regulation, improved gut and heart health, and reduced risk of some cancers. Incorporate the crunchy fruit into your daily diet as a satisfying low-calorie snack or healthy ingredient in meals and baking.