Apples are one of the most popular fruits worldwide, loved for their crisp texture and natural sweetness. Their appeal extends beyond taste, as they are low in calories and rich in essential nutrients. Whether you’re tracking your calorie intake or just curious about nutrition, apples make a healthy, satisfying snack that fits well into any balanced diet.
Calorie Content of Apples by Size and Serving
The number of calories in an apple may vary based on its size and whether the peel is removed. A raw, unpeeled apple contains approximately 52 calories per 100-gram serving [1].
Below are the approximate calorie counts of raw, unpeeled apples based on common serving sizes:
|
Serving Size |
Approximate Calories |
Approximate Weight |
| 1 small Apple | 77 Calories | (149g) |
| 1 medium Apple | 95 Calories | (182g) |
| 1 large Apple | 116 Calories | (223g) |
| 100g Apple | 52 Calories | (100g) |
| Apple slices (1 cup) | 57 Calories | (110g) |
| 1 Peeled Apple | 65 Calories | (136g, based on a small apple) |
Apple Nutritional Facts
Apples are a nutritious and delicious fruit enjoyed by many. Below are the detailed nutrition facts for one raw, unpeeled, medium-sized apple weighing approximately 182 grams [1]:
|
Nutrient |
Amount |
| Calories | 95 kcal |
| Water | 156 grams |
| Protein | 0.43 grams |
| Total Carbohydrates | 25.1 grams |
| Sugar | 18.9 grams |
| Fibre | 4.4 grams |
| Fat | 0.3 grams |
| Vitamin C | About 10% of the Daily Value (DV) |
| Potassium | About 5% of the DV |
| Vitamin K | About 4% of the DV |
Health Benefits of Apples
Apples have numerous health benefits, supported by their rich content of fibre, vitamins, and phytochemicals (antioxidants). Regular consumption is linked to improved health outcomes [2], [3].
1. Supports Heart Health
The soluble fibre found in apples, particularly pectin, is known to play a role in reducing plasma LDL (‘bad’) cholesterol levels [4]. By contributing to lower cholesterol, apples can support overall cardiovascular health and may help reduce the risk of heart disease [5]. Furthermore, polyphenols in apples may help prevent the oxidation of LDL cholesterol, an initial step in the development of atherosclerosis [2].
2. Aids in Weight Management
With their combination of low-calorie content and high fibre, apples are an excellent snack for those looking to manage their weight. The fibre in apples promotes feelings of satiety (fullness) [6], which can potentially reduce overall calorie intake later in the day, a key factor in weight management [3].
3. Promotes Digestive and Gut Health
Apples are a rich source of both soluble and insoluble fibre. The insoluble fibre adds bulk to stool, promoting regular bowel movements and preventing constipation. More importantly, the pectin acts as a prebiotic, a type of fibre that is fermented by beneficial bacteria in the colon, thus promoting the growth of a healthy gut microbiota [5], [7].
4. Contains Protective Antioxidants
Apples are rich in powerful antioxidants, including quercetin, catechin, phloridzin, and chlorogenic acid [2]. These compounds help neutralise harmful free radicals, supporting cellular health and longevity, and have been linked to reducing the risk of chronic diseases [3]. The majority of the antioxidants are found in the apple peel [2].
5. Supports Blood Sugar Regulation
Despite containing natural sugars (primarily fructose), apples have a low Glycemic Index (GI). The high fibre content, especially soluble fibre, helps slow the absorption of sugar into the bloodstream [6], leading to a more gradual rise in blood glucose. This makes them a suitable fruit choice when consumed in moderation for individuals monitoring their blood sugar [3].
6. Contributes to Bone Health
Emerging research suggests that the combination of antioxidants and anti-inflammatory properties found in apples may be beneficial for skeletal health. Studies indicate that apple consumption may be associated with improved bone density and strength, potentially reducing the risk of conditions like osteoporosis [2].
7. Rich in Essential Micronutrients
Apples are a source of key vitamins and minerals. They are a good source of Vitamin C, which supports immune function and collagen production. They also provide potassium, which is important for maintaining healthy blood pressure, and Vitamin K, which plays a role in blood clotting and bone metabolism [1].
8. May Aid in Oral Hygiene
Chewing a crisp apple stimulates saliva production [6]. Saliva acts as a natural cleaning agent, helping to wash away food particles and bacteria, which can temporarily contribute to a cleaner mouth environment and reduce the risk of tooth decay.
How Many Apples Can a Person Have in a Day?
Enjoying one to two medium-sized apples daily is generally safe and healthy for most individuals as part of a balanced diet.
Apples do contain natural sugars, such as fructose. While the fibre helps mitigate rapid blood sugar spikes, consuming excessive amounts of any fruit can impact total sugar and calorie intake. Individuals with specific health conditions, such as diabetes, should discuss appropriate fruit servings with their doctor or a registered dietitian to ensure it aligns with their personalised dietary plan.
Frequently Asked Questions
How many calories are in 1 apple?
A medium-sized, raw, unpeeled apple, typically weighing around 182 grams, offers approximately 95 calories [1].
Can I eat 2 apples for weight loss?
Yes, including up to two apples a day can support your weight management efforts, as they are low in calories and high in fibre, which promotes satiety. For optimal results, however, they must be integrated into a balanced, calorie-controlled diet combined with regular physical activity [3].
Are apples high in sugar?
Apples contain natural sugars (primarily fructose and glucose), but this sugar is balanced by a high amount of fibre. The fibre helps moderate the speed at which the sugar is released into the bloodstream, making it a better choice compared to fruit juices or processed snacks [6].
Which apple has lower sugar content?
Granny Smith Apples typically have one of the lowest sugar contents, with about 9.59 grams of sugar per 100 grams, as well as a higher fibre-to-sugar ratio [8]. They are often recommended for individuals monitoring their sugar intake.
Do different apple varieties have different calorie counts?
Yes, different apple varieties have slightly varying calorie and nutritional counts primarily due to differences in size, density, and sugar-to-fibre ratios. For example, a medium Gala apple is approximately 95 calories, while a medium Granny Smith apple is closer to 80 calories. These variations are generally small and should not be the primary factor in your choice [1].
Can apples help lower cholesterol levels?
Yes, apples can contribute to lowering cholesterol levels [5]. They contain soluble fibre (pectin), which binds to cholesterol in the digestive tract, preventing its absorption and promoting its excretion [4]. Regular consumption of apples, as part of a healthy diet, can contribute to improved heart health.
References
[1] U.S. Department of Agriculture. (2019). Apples, raw, with skin (FDC ID: 1102715). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102715/nutrients
[2] Hyson, D. A. (2011). A comprehensive review of apples and Apple components and their relationship to human health. Advances in Nutrition, 2(5), 408–420. https://doi.org/10.3945/an.111.000513
[3] O’Neil, C. E., Nicklas, T. A., & Fulgoni, V. L. (2015). Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003–2010. Nutrition Journal, 14(1). https://doi.org/1186/s12937-015-0040-1
[4] Moorthi, R. N. (2019). Does an apple (or many) each day, keep mortality away? Clinical Journal of the American Society of Nephrology, 14(2), 180–181. https://doi.org/10.2215/cjn.15001218
[5] Koutsos, A., Tuohy, K., & Lovegrove, J. (2015). Apples and Cardiovascular Health—Is the Gut Microbiota a Core Consideration? Nutrients, 7(6), 3959–3998. https://doi.org/10.3390/nu7063959
[6] Powell, J. (2024, November 15). Apples – the nutritional source. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-features/apples/
[7] Nicklas, T. A., O’Neil, C. E., & Fulgoni, V. L. (2015). Consumption of various forms of apples is associated with a better nutrient intake and improved nutrient adequacy in diets of children: National Health and Nutrition Examination Survey 2003–2010. Food & Nutrition Research, 59(1), 25948. https://doi.org/10.3402/fnr.v59.25948
[8] U.S. Department of Agriculture. (2019). Apples, raw, granny smith, with skin (FDC ID: 1102714). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102714/nutrients