Calories in Apple
A medium apple (~182g) provides about 95 kcal, 25g of carbs, and 4g of fiber. Calorie density is low (~52 kcal per 100g) — apples are mostly water and fiber.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 small apple (149g) | 77 | 21 | 0.4 | 0.3 | 3.6 |
| 1 medium apple (182g) | 95 | 25 | 0.5 | 0.3 | 4.4 |
| 1 large apple (223g) | 116 | 31 | 0.6 | 0.4 | 5.4 |
| 100g sliced apple | 52 | 14 | 0.3 | 0.2 | 2.4 |
| 1 cup sliced (125g) | 65 | 17 | 0.3 | 0.2 | 3 |
About these numbers
Apples are one of the most calorie-dilute fruits — about 52 kcal per 100g, comparable to berries and well below bananas (89), grapes (69), or mangoes (60). A medium apple is roughly 95 kcal with 4g of fiber, much of which is pectin (a soluble fiber that lowers LDL cholesterol by 5–10% with regular consumption per the 1990 Anderson study in the American Journal of Clinical Nutrition).
Glycemic index is low (~36), and glycemic load per serving is just 6 — making apples one of the most diabetes-friendly fruits despite their sugar content (~19g per medium apple). The peel contains the majority of the fiber and the antioxidant content (quercetin, catechins) — eating apples peeled removes most of the cardiometabolic benefit.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in an apple?
- A medium apple (~182g, ~3 inches diameter) contains approximately 95 kcal. A small apple (~149g) is 77 kcal; a large (~223g) is 116 kcal. Calorie density is roughly 52 kcal per 100g — among the lowest of common fruits. Apple juice has dramatically higher calorie density (~46 kcal per 100ml, no fiber).
- Are apples good for weight loss?
- Yes — high satiety per calorie due to fiber (4g per medium) and water content (~85%). The 2008 Conceição de Oliveira study showed adults eating 3 apples per day in a 12-week weight loss intervention lost 2 lbs more than a control group eating equivalent calories without apples. The mechanism: pectin fiber slows gastric emptying and increases satiety hormones; the volume of an apple displaces other calorie-dense foods.
- Do apples spike blood sugar?
- Less than most fruits. Glycemic index ~36 (low); glycemic load per medium apple is only 6 — one of the lowest among common fruits. The high soluble fiber content (~4g per apple) slows glucose absorption substantially. For T2D and prediabetes, apples are among the safest sweet fruits. Apple juice, by contrast, has GI ~41 but much higher GL because the fiber has been removed — half a glass produces a meaningful glucose spike.
- Is it better to eat the apple peel?
- Yes — the peel contains the majority of the fiber and the antioxidants (quercetin, catechins, chlorogenic acid). Peeling an apple removes ~30% of its fiber and ~60% of its polyphenol content. The 2007 Boyer & Liu review in Nutrition Journal noted that whole apple consumption (peel included) is consistently associated with stronger cardiometabolic benefits than apple juice or peeled apples in epidemiological data. Wash but don't peel.
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