How Many Calories are in an Apple? Complete Apple Nutritional Facts

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.

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

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:

Number of Calories in an Apple Based on Size and Serving

The number of calories an apple  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:

Calories in Different Varieties of Apple

Below is the table showing the calorie count of an Apple according to their Variety:

Top 10 Health Benefits of Eating an Apple

Apples have numerous health benefits that make them a fan favorite.
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  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.

5) Packed with Antioxidants

Apples are filled with antioxidants, such as quercetin and flavonoids, which have been linked to reducing inflammation and lowering the risk of chronic diseases. These antioxidants help  neutralise harmful free radicals, supporting cellular health and longevity.

6) Blood Sugar Regulation

Despite containing natural sugars, apples have a low glycemic index, meaning they don’t cause blood sugar spikes. The soluble fibre in apples helps  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  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 your  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 promoted growth of the good bacteria in your gut. By doing this,  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  maintain stronger bones and reduce the risk of conditions like osteoporosis as you  age.

How Many Apples A Person Can Have in a Day?

Enjoying one to two apples daily is generally safe and healthy. However, they do contain natural sugars like fructose. Consuming too many—especially for people with diabetes—can impact blood sugar levels, so moderation is important.

FAQs

References

• 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
• Powell, J. (2024, November 15). Apples – the nutrition source. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/food-features/apples/
• 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