How many calories are in an apple?
USDA numbers for small, medium and large apples, where the calories come from, and the portion mistakes to avoid.
An apple is one of the lowest-effort snacks to track because you eat the whole thing and the size is easy to see. Most people underestimate how big apples have become: a medium apple is 182 g and about 95 calories, while a large one at 223 g is about 116 calories. These USDA numbers are for raw apple with the skin, which is where much of the fiber is, so a peeled apple will come in a little lower on fiber and a little lower on weight.
Calories in apple per 100 g
According to USDA FoodData Central (SR Legacy entry “Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)”), 100 g of apple contains 52 calories (218 kJ), 0.3 g of protein, 14 g of carbohydrates and 0.2 g of fat.
| Nutrient (per 100 g) | Amount |
|---|---|
| Calories | 52 |
| Energy (kilojoules) | 218 kJ |
| Protein | 0.3 g |
| Carbohydrates | 14 g |
| Fiber | 2.4 g |
| Sugars | 10 g |
| Total fat | 0.2 g |
| Saturated fat | 0 g |
| Sodium | 1 mg |
| Cholesterol | 0 mg |
| Potassium | 107 mg |
| Calcium | 6 mg |
| Iron | 0.1 mg |
| Vitamin C | 4.6 mg |
Calories per serving
Per-100 g numbers are only useful once you know your portion. Typical servings of apple:
| Serving | Calories | kJ | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 medium (3" dia, 182 g) | 95 | 396 | 0.5 g | 25 g | 0.3 g |
| 1 large (3-1/4" dia, 223 g) | 116 | 485 | 0.6 g | 31 g | 0.4 g |
| 1 small (2-3/4" dia, 149 g) | 77 | 324 | 0.4 g | 21 g | 0.3 g |
| 1 cup slices (109 g) | 57 | 237 | 0.3 g | 15 g | 0.2 g |
Macro breakdown
By energy, apple is about 96% carbohydrate, 2% protein and 3% fat (using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat).
Apple is about 96% carbohydrate by calories, with 10.4 g of sugar and 2.4 g of fiber per 100 g and almost no protein or fat. The fiber-to-sugar ratio is the useful part: a medium apple gives you about 4.4 g of fiber for 95 calories.
How apple compares with similar foods
| Food (per 100 g) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Raspberries | 52 | 1.2 g | 12 g | 0.7 g |
| Pineapple | 50 | 0.5 g | 13 g | 0.1 g |
| Orange | 47 | 0.9 g | 12 g | 0.1 g |
| Blueberries | 57 | 0.7 g | 14 g | 0.3 g |
| Pear | 57 | 0.4 g | 15 g | 0.1 g |
Is apple good for weight loss?
At 52 calories per 100 g, apples are low in calorie density with a lot of chewing, water and fiber per bite, which is a good combination when you are trying to eat less without feeling deprived. A medium apple for about 95 calories is a reasonable snack on almost any plan. Keep the skin on; peeling removes fiber and does not save a meaningful number of calories. The risk is in the extras, since apple with peanut butter or caramel is a different food, so log the dip separately. If you want a lower-calorie crunch, strawberries at 32 calories per 100 g or a cup of apple slices at 109 g and 57 calories keep the portion honest.
How to log apple in Cal.AI
Scan Food recognizes a whole apple, but check the size it assigned and use the serving − / + control or Fix Results to move between small (149 g), medium (182 g) and large (223 g). For sliced apple, 1 cup is 109 g and about 57 calories. The common mistake is logging a large supermarket apple as medium, which drops about 21 calories from the entry.
Frequently asked questions
How many calories are in a medium apple?
A medium apple, about 3 inches across and 182 g with skin, has about 95 calories according to USDA data, with roughly 25 g of carbohydrate, 4.4 g of fiber and 0.5 g of protein. A small apple at 149 g is about 77 calories and a large apple at 223 g is about 116 calories.
Does peeling an apple reduce the calories?
Not by much. The USDA figures here are for apple with skin, at 52 calories per 100 g. The skin is a small share of the weight, and what you mainly lose by peeling is fiber, which is one of the reasons an apple is filling. Keep the skin on and log the apple as you ate it, by size or by weight.
How much sugar is in an apple?
USDA lists 10.4 g of sugar per 100 g of raw apple with skin, so a medium 182 g apple has about 18.9 g of natural sugar, balanced by about 4.4 g of fiber. Because the sugar comes from whole fruit rather than added sugar, it does not count toward the FDA Daily Value of 50 g of added sugars a day.
Sources
- U.S. Department of Agriculture, FoodData Central, SR Legacy: “Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)” (FDC ID 171688). FoodData Central
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels. FDA
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