The Nutritional Value and Health Benefits of Pink Lady Apples

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When it comes to the world of apples, one variety stands out with its vibrant color and uniquely sweet-tart flavor— the Pink Lady Apple. Known for their crisp texture and delightful crunch, Pink Lady Apples have become a favorite among health-conscious individuals and food enthusiasts alike. But what makes them more than just a treat for the palate? Let’s take a deep dive into the nutritional spectrum of Pink Lady Apples and discover why they deserve a place in your daily diet.

Pink Lady Apple Calories

Pink Lady Apples are known for their sweet, crisp taste and vibrant pink hue. They are also packed with a variety of essential nutrients. Here is a breakdown of the nutritional value of Pink Lady Apples based on various sources:

Fuji vs Gala Apples

According to Nutritionix, a medium-sized Pink Lady Apple (approximately 182g) contains around 95 calories.

The official Pink Lady® Apples website mentions that a Pink Lady® Apple provides 215 kJ / 51 kcal energy, 0.5 g fat (of which 0.1 g saturates), and a significant amount of carbohydrates.

Livestrong states that an average 100-gram apple only has 50 calories.

A single Tesco Pink Lady Apple contains 18.5g total carbs, 16g net carbs, 0.1g fat, 0.5g protein, and 72 calories.

According to The Healthy Toast, one medium Pink Lady apple provides approximately 50 calories, 10 grams of carbohydrates, 2 grams of fiber, and 8 grams of sugar.

Nutrition Value suggests that 140 g serving of apple slices by PINK LADY contains 70 calories, 0 g of fat, 0 g of protein, and 19 g of carbohydrate.

Mynetdiary reports 130 calories in an apple of Pink Lady Apples from Carbs 34g, Fat 0g, Protein 1g.

There are 59 calories in a serving of Pink Lady Apple from Woolworths, including Carbs 14g, Fat 0.4g, Protein 0g.

In conclusion, Pink Lady Apples are low in calories and fat, making them a healthy choice for those mindful of their nutritional intake. They also provide a good source of dietary fiber and carbohydrates.

Please note that nutritional values can vary based on the size of the apple and other factors, so these figures should be used as a guide.

Comparison with Other Apple Varieties

Pink Lady apples are just one of many apple varieties available, each with its own unique characteristics. Here’s a comparison with some other popular apple types:

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Granny Smith: These apples are known for their bright green skin and tart flavor. They are high in fiber and antioxidants and slightly lower in sugar than Pink Lady apples.

Red Delicious: This variety is sweet but not overly so, with a hint of tartness. They have a deep red skin and a slightly softer texture than Pink Lady apples. Red Delicious apples are also rich in antioxidants.

Gala: Gala apples have a sweet, mild flavor and a crisp texture similar to Pink Lady apples. They are smaller and rounder in shape, with a beautiful blend of yellow and red on the skin.

Fuji: Known for their sweet, crisp taste, Fuji apples are often larger than Pink Lady apples. They also tend to have a longer shelf life.

Honeycrisp: Honeycrisp apples are exceptionally crisp and juicy, with a balanced sweet-tart flavor. They are similar in size to Pink Lady apples but can be more expensive due to their popularity and the cost of production.

Golden Delicious: These apples have a sweet, mild flavor and a tender texture that’s perfect for baking. They are less tart and crispy compared to Pink Lady apples.

McIntosh: McIntosh apples have a tart flavor and a tender, juicy texture. They are great for making applesauce or cider but might be too soft for those who prefer the firmness of Pink Lady apples.

Each apple variety has its own unique nutritional profile, taste, and texture, making them suitable for different uses, whether it’s eating fresh, cooking, baking, or juicing.

Health Benefits of Pink Lady Apples

Apart from their delightful flavor, Pink Lady Apples pack a punch when it comes to health benefits.

Antioxidant Properties: Pink Lady Apples are rich in antioxidants, which help combat harmful free radicals in the body, supporting overall health.

Heart Health: The dietary fiber in Pink Lady Apples contributes to heart health by helping to lower levels of bad cholesterol.

Weight Management and Satiety: With their high fiber content and low energy density, Pink Lady Apples can help you feel full, aiding in weight management efforts.

Digestive Health Support: The dietary fiber in Pink Lady Apples also promotes healthy digestion by aiding in regular bowel movements.

Incorporating Pink Lady Apples into a Healthy Diet

Incorporating Pink Lady apples into a healthy diet can be both fun and beneficial. Here are some ideas:

Gala Apples

Raw: The simplest way is to enjoy them raw as a snack. Their sweet-tart flavor and crispy texture make them a satisfying choice.

Salads: Chop Pink Lady apples and toss them in salads for a refreshing crunch. They pair well with greens, nuts, cheese, and vinaigrette dressings.

Smoothies: Add a Pink Lady apple to your morning smoothie for a boost of fiber and vitamin C. Pair it with spinach, banana, and almond milk for a balanced drink.

Baking: Pink Lady apples hold their shape well when cooked, making them ideal for baking. Use them in pies, tarts, or crisps for a delicious dessert.

Cooking: Sauté or roast Pink Lady apples to serve as a sweet side dish with pork or chicken. You can also use them in savory dishes like curries and stews to add a unique flavor.

Apple Sauce: Make homemade apple sauce with Pink Lady apples. You can control the amount of sugar added, making it a healthier choice than store-bought versions.

Juicing: Pink Lady apples produce a sweet, tangy juice that can be enjoyed on its own or mixed with other fruit and vegetable juices.

Remember, while Pink Lady apples are a healthy choice, they should be part of a balanced diet that includes a variety of fruits and vegetables. As always, wash all fruits thoroughly before eating or cooking with them.


In the realm of fruits, Pink Lady Apples shine not just with their attractive pink blush and delicious taste but also with their impressive nutritional profile and health benefits. They are a testament to the saying, “An apple a day keeps the doctor away.” Whether you’re looking to manage your weight, boost your fiber intake, or simply enjoy a tasty, healthy snack, Pink Lady Apples are an excellent option.

Have you tried incorporating Pink Lady Apples into your diet? We’d love to hear about your experiences, favorite recipes, or any other thoughts you may have on these vibrant fruits. Please leave a comment below and join our discussion on the wonderful world of Pink Lady Apples.

Frequently Asked Questions (FAQs)

Are Pink Lady Apples genetically modified?

No, Pink Lady Apples are not genetically modified. They were developed in Australia in 1973 through natural cross-pollination of Golden Delicious and Lady Williams apples.

Are Pink Lady Apples suitable for baking?

Yes, Pink Lady Apples are excellent for baking due to their firm texture that holds up well under heat. Their balanced sweet-tart flavor also makes them a preferred choice for desserts.

Can I substitute Pink Lady Apples with other apple varieties in recipes?

While you can substitute Pink Lady Apples with other apple varieties, keep in mind that the taste and texture may vary. Granny Smith or Honeycrisp apples are good alternatives due to their similar texture and flavor profile.

How do I select the best Pink Lady Apples?

Choose Pink Lady Apples that are firm to the touch with a vibrant pink color. Avoid those with soft spots or blemishes.

How long can I store Pink Lady Apples?

When stored in the refrigerator, Pink Lady Apples can last for 4-6 weeks. Make sure to keep them away from other fruits and vegetables as they release ethylene gas, which can cause other produce to ripen and spoil faster.


This document is for informational purposes only and should not be taken as medical advice. While the health benefits of Pink Lady Apples have been discussed, it’s important to remember that individual nutritional needs and health conditions vary. Always consult with a healthcare professional before making significant changes to your diet. The author makes no guarantees about the efficacy of Pink Lady Apples to treat or prevent any disease.

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Yaseen Zaman

Yaseen Zaman

A dedicated enthusiast and expert in the art of Bonsai. My journey with these miniature wonders of nature began many years ago, and it has since transformed into a profound passion that I wish to share with others. Throughout my blog, you will discover the depth of my knowledge and my unique insights into the cultivation and care of Bonsai trees. From shaping techniques to watering tips, expect a treasure trove of Bonsai wisdom that I've gathered over the years. Join me as we delve into the intricate world of Bonsai, celebrating both their aesthetic beauty and the peace they bring to our lives.

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