Apple Calories and Nutrition: 1 Apple, 100 g, 2 Apples, Small to Large, With Fibre and Carbs

"How many calories in one apple?" has no single answer, because apples range from a 100 g Kashmiri to a 220 g imported one. The calories follow the weight of the edible part, so the useful numbers are per 100 g and per size. This page gives both, using USDA portion weights and the Indian food composition tables (IFCT 2017), and then covers whether an apple really is a good snack for fat loss and blood sugar.

Apple Calories per 100 g: IFCT 2017 and USDA

Source: IFCT 2017 (ICMR-NIN), Apple codes E001 to E004 (carbohydrate shown is available carbohydrate plus fibre; energy converted from kJ) and USDA FoodData Central (SR Legacy), ID 171688.

USDA lists raw apple with skin at 52 kcal per 100 g, with 13.8 g of carbohydrate and 2.4 g of fibre. IFCT 2017 gives a range by variety: green apple 51 kcal, big apple 62 kcal, small apple 64 kcal and small Kashmir apple 64 kcal. Sweeter, redder apples carry more sugar and a few more calories. In every case protein is under 0.5 g per 100 g and fat under 1 g, so an apple is more than 80 percent water, and the rest is almost entirely carbohydrate and fibre.

Calories in 1 Apple, 2 Apples and a Cup of Slices

Source: USDA FoodData Central (SR Legacy), raw apples with skin (ID 171688); portion weights are USDA's for the edible part, after core and stem.

A small apple (149 g) has about 77 kcal, a medium (182 g) about 95 kcal and a large (223 g) about 116 kcal. Two medium apples come to 189 kcal, and a cup of slices to 57 kcal. The weights are for the part you eat; a 200 g apple from the market gives about 180 g after removing the core. Peeling removes some fibre and a little of the vitamin content, so eat the skin if you can after washing well.

Fibre, Sugar and Fullness

A medium apple has 4.4 g of fibre, about a sixth of a day's need, and roughly 25.1 g of carbohydrate. Fibre and water make an apple filling for its calories: about 95 kcal for a snack that takes several minutes to eat. That is why apples are common in weight-loss plans. Juice is a different food: without the fibre, a glass can contain the sugar of two or three apples. Whole apples also tend to raise blood sugar more slowly than juice, though people with diabetes should still count the carbohydrate and ask their doctor or dietitian for a limit.

Apple Varieties and How to Choose

Kashmiri apples are small, crisp and sweet; imported Fuji and Gala are larger and juicier; green apples are tart. The calorie difference between varieties is small compared with the difference in size, so it is better to weigh or judge the apple than to hunt for a "low-calorie" variety. Choose firm fruit without soft spots. The wax coating on shop apples is removed by a good wash or a quick soak, and a refrigerator keeps them crisp for weeks. Baked apple with cinnamon is a good dessert with no added sugar, but stewed or sugared apple, apple pie and dried apple rings are concentrated: dried fruit has far more calories per 100 g than fresh because the water is gone.

Is an Apple Good for Weight Loss or Muscle Gain?

• Fat loss: one apple between meals, in place of biscuits or namkeen, can save 100 to 200 kcal a day. It is a trade, not a fat burner.
• Muscle gain: apples add little protein (0.5 g), so pair one with curd, peanut butter or a handful of nuts. See almonds calories and protein for the portion.
• Before a workout: a medium apple gives quick carbohydrate with little fat, which sits lightly in the stomach.

Apple vs Other Fruits

An apple has fewer calories per 100 g than banana and mango, and more fibre than most. See mango calories and nutrition and calories in banana for comparison, and guava calories and nutrition for a higher-fibre, higher-vitamin-C choice. The Indian food calorie and protein chart lists more fruit.

To plan the rest of the day, use the protein calculator and browse the nutrition hub. Apple allergy, often linked with birch pollen allergy, causes an itchy mouth in some people; stop eating it if that happens and talk to a doctor.

Frequently Asked Questions

Sources: USDA FoodData Central (SR Legacy): apples, raw, with skin (ID 171688) and its portion weights; IFCT 2017 (ICMR-National Institute of Nutrition): apple codes E001 to E004. Values are typical, not lab results for your fruit.