Apples are undeniably one of the most popular fruits globally, cherished for their delightful crunch and naturally sweet flavour. Their universal appeal lies not only in their taste but also in the health benefits they offer. But have you ever paused to think about how many calories in an apple are there? Whether you’re closely monitoring your caloric intake or simply curious about your nutritional consumption, apples are an ideal choice. They’re a low-calorie snack that fits perfectly into any balanced diet. Beyond their calorie content, apples are brimming with vital nutrients, making them more than just a quick energy boost – they are a superfruit offering a myriad of health benefits.
Overview of an Apple and its Calories
Have you ever wondered how many calories are in one apple? The calorie count in an apple varies significantly based on its size, type, and whether you consume it with or without the skin. On average, a medium-sized apple has approximately 95 calories. However, this number isn’t set in stone. Smaller apples will naturally have fewer calories, while larger ones will contain more. Additionally, different apple varieties may have slightly different calorie counts. The majority of the apple calories come from carbohydrates, primarily from natural sugars such as fructose, glucose, and sucrose. These sugars provide a quick and efficient source of energy, perfect for a midday pick-me-up. Moreover, apples are extremely low in fat and protein, but they make up for this with their fibre content, which aids digestion and helps you feel fuller for longer.
Apple Nutrition Facts
Apples are a nutritious and delicious fruit enjoyed by many. Below are the nutrition facts for one raw, unpeeled apple weighing 182 grams:
- Calories: 94.6
- Water: 156 grams
- Protein: 0.43 grams
- Carbs: 25.1 grams
- Sugar: 18.9 grams
- Fiber: 4.37 grams
- Fat: 0.3 grams
Eating apples unpeeled maximizes their fiber, vitamins, and antioxidant content. With low fat and calorie content, apples provide a healthy, satisfying snack that supports digestion and offers a natural energy boost.
Overall Nutritional Value of an Apple
In addition to their low-calorie content, apples are a powerhouse of nutrients. They are particularly high in vitamin C, potassium, and antioxidants, all of which contribute to overall health. Here is the nutritional value of apples for different serving sizes:
| Serving Size | Carbohydrates | Fibre | Sugars | Protein | Fat | Vitamin C | Potassium |
| 1 small apple (149g) | 20g | 3.5g | 15g | 0.3g | 0.2g | 7% | 148mg |
| 1 medium apple (182g) | 25g | 4g | 19g | 0.5g | 0.3g | 9% | 195mg |
| 1 large apple (223g) | 31g | 5g | 23g | 0.6g | 0.4g | 11% | 239mg |
| 100g of apple | 14g | 2.4g | 10g | 0.3g | 0.2g | 6% | 107mg |
| Apple slices (1 cup) | 15g | 3g | 11g | 0.2g | 0.2g | 6% | 116 mg |
| 1 apple without skin | 17g | 2g | 13g | 0.2g | 0.1g | 5% | 130mg |
Number of Calories in an Apple Based on the Serving
The number of calories an apple has may vary based on its size. A 100-gram of apple contains approximately 52 calories.
Below are the calories count of an apple along their serving sizes:
| Serving Size | Calories |
| 1 small Apple (149g) | 77 Calories |
| 1 medium Apple (182g) | 95 Calories |
| 1 large Apple (223g) | 116 Calories |
| 100g Apple | 52 Calories |
| Apple slices (1 cup) | 57 Calories |
| 1 Peeled Apple | 65 Calories |
Number of Calories Apple have by its Size
The calories of an apple can significantly differ depending on its size. While apples are a low-calorie snack in general, their size plays a crucial role in determining the exact number of calories and other nutrients they contain. Smaller apples will naturally have fewer calories and carbs compared to their larger counterparts, but regardless of size, apples remain a nutritious, fibre-rich option.
Below are the Calories Count of an Apple accordingly to their Small, Medium and Large Size
1) Small Apple (149g), 77 Calories
A small apple with 149g weight has 77 calories and is perfect for those who want a quick, low-calorie snack.
2) Medium Apple (182g), 95 Calories
The medium apple with 182g weight is the most common size having 95 calories and offers a balance between calories and nutrients.
3) Large Apple (223g), 116 Calories
A large apple with 223g weight has 116 calories, making it suitable for those who need a substantial snack.
Calories in Different Varieties of Apple
Below is the table showing the calorie count of an Apple according to their Variety:
| Apple Variety | Calories (per medium-sized apple) |
| Red Delicious Apple | 90 |
| Granny Smith Apple | 80 |
| Fuji Apple | 105 |
| Gala Apple | 95 |
| Honeycrisp Apple | 100 |
Top 10 Health Benefits of Eating an Apple
Apples can help you lose weight by keeping you full and satisfied with fewer calories. Yes, they are low in calories but have excessive fibres, which facilitates you to stay fuller longer and reduce calorie intake. Additionally, the natural sugars in apples provide a wholesome energy increase without the introduced calories of processed snacks.
Here are the 10 benefits of eating an apple that you must know:
1) Rich in Nutrients
Apples are a powerhouse of essential vitamins and minerals that contribute to overall health. Particularly high in vitamin C, they support immune function, while potassium helps to maintain healthy blood pressure levels. Each bite of an apple offers a nutritional boost, making them an ideal snack for a balanced diet.
2) High in Fibre
One of the standout benefits of apples is their high fibre content. This makes them incredibly beneficial for digestion, helping to keep the digestive system running smoothly. Fibre adds bulk to stool, promoting regular bowel movements and preventing constipation.
3) Aiding Weight Loss
With their combination of low-calorie content and high fibre, apples are a great snack for those looking to manage their weight. The fibre in apples increases feelings of fullness, reducing overall calorie intake without compromising on nutrition. This makes them a satisfying option between meals.
4) Heart Health
The soluble fibre found in apples, particularly pectin, plays a role in reducing cholesterol levels. By lowering cholesterol, apples can help reduce the risk of heart disease, keeping arteries clear and improving overall cardiovascular health.
5) Packed with Antioxidants
Apples are brimming with antioxidants, such as quercetin and flavonoids, which have been linked to reducing inflammation and lowering the risk of chronic diseases. These antioxidants help to neutralise harmful free radicals, supporting cellular health and longevity.
6) Blood Sugar Regulation
Despite containing natural sugars, apples have a low glycaemic index, meaning they have a minimal impact on blood sugar levels. The soluble fibre in apples helps to slow the absorption of sugar into the bloodstream, making them an excellent choice for individuals with diabetes or those looking to maintain stable blood sugar.
7) Oral Health
Eating apples can also contribute to oral hygiene. Chewing a crisp apple stimulates saliva production, which helps to wash away food particles and bacteria, naturally cleaning the teeth and reducing the risk of tooth decay.
8) Boosts Immunity
The significant amount of vitamin C in apples helps strengthen the immune system. Regular consumption can help the body fight off infections and illnesses, providing an extra defence against common colds and flu.
9) Supports Gut Health
Apples are a rich source of prebiotics, a type of fibre that nourishes the good bacteria in your gut. By promoting the growth of beneficial gut bacteria, apples support gut health and improve digestion, potentially reducing the risk of gastrointestinal issues.
10) Bone Health
Apples may also play a role in bone health. The combination of antioxidants and anti-inflammatory properties in apples has been shown to improve bone density, helping to maintain stronger bones and reduce the risk of conditions like osteoporosis as we age.
How Many Apples A Person Can Have in a Day?
In general, a person can have 1 or 2 Apples in a day to experience their benefits without overdoing it. While apples are packed with essential vitamins like fibre, vitamin C, and antioxidants, in addition they incorporate natural sugars, along with fructose. Eating too many apples might also result in eating excess sugar, that could affect blood sugar ranges, especially for the ones coping with situations like diabetes.
FAQs
A medium-sized apple, weighing around 200 grams, contains approximately 104 calories. This makes it a nutritious, low-calorie snack option. Besides apple calories, these provide essential nutrients like fibre, vitamins, and minerals.
A medium-sized apple, typically weighing around 182 grams, offers approximately 95 calories. This amount can vary slightly depending on the apple variety and size. Apples are also rich in dietary fibre and essential nutrients, making them a healthy snack option.
Yes, you can eat 2 apples in a day to support your weight loss journey as they are low in calories and high in fibre, which helps you feel full. However, it’s important to combine them with a balanced diet and regular exercise for the best results.
Apples do contain natural sugars, primarily fructose, but they are not considered high in sugar compared to many processed foods. The fibre in apples helps slow the absorption of sugar, making them a healthy choice. Eating apples in moderation can be part of a balanced diet.
Granny Smith Apples have the lowest sugar content, with about 9.59 grams of sugar per 100 grams. They are a great choice if you’re looking to reduce sugar intake while still enjoying the benefits of apples. Other lower-sugar options include Golden Delicious apples.
Yes, different apple varieties have slightly varying calorie counts, but the differences are minimal. For example, 1 apple calories in a medium Gala apple is around 95 calories, while a medium Granny Smith apple has approximately 80 calories. These variations are generally small and shouldn’t be a major concern when choosing between apple varieties.
Eating apples daily can improve heart health, support digestion, boost your immune system, and help with weight management. They are also rich in vitamins and antioxidants, which promote overall well-being.
Yes, apples can help you in a weight loss journey. They are low in calories and high in fibre, which helps you feel full longer and reduces overall calorie intake. Additionally, the natural sugars in apples provide a healthy energy boost without the added calories of processed snacks.
Yes, apples can help lower cholesterol levels. They contain soluble fibre, particularly pectin, which reduces LDL (bad cholesterol) and increases HDL (good cholesterol) levels. Regular consumption of apples can contribute to better heart health and lower cholesterol.