Calories in Apples: Nutrition Facts & Serving Sizes
Per 1 medium (3" dia) (161g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A medium apple (161g) has 77 calories, making it one of the most satisfying low-calorie snacks you can eat. Per 100g, apples provide 48 calories, 12.8g of carbs, 10.1g of natural sugar, 1.3g of fiber, and just 0.1g of fat. Protein is minimal at 0.3g per 100g. A large apple (216g) bumps that up to about 104 calories. Apples are a solid source of vitamin C (4mg per 100g) and provide 90mg of potassium per 100g. The fiber content, primarily from pectin, is what makes apples stand out as a snack: it slows digestion, keeps you full longer, and helps moderate the blood sugar response from the natural sugars. Zero sodium and essentially zero fat make them a clean, portable option for any diet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 large (3-1/4" dia) (216g) | 103.7 | 0.6g | 27.6g | 0.2g | 2.8g |
| 1 cup slices (110g) | 52.8 | 0.3g | 14.1g | 0.1g | 1.4g |
| 1 small (2-3/4" dia) (132g) | 63.4 | 0.4g | 16.9g | 0.1g | 1.7g |
| 1 medium (3" dia) (161g) | 77.3 | 0.5g | 20.6g | 0.2g | 2.1g |
| 100g | 48 | 0.3g | 12.8g | 0.1g | 1.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 48 | 2% |
| Protein | 0.3g | 1% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 12.8g | 5% |
| Dietary Fiber | 1.3g | 5% |
| Sugars | 10.1g | 20% |
| Sodium | 0mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5mg | 0% |
| Iron | 0.1mg | 1% |
| Potassium | 90mg | 2% |
| Vitamin A | 2mcg | 0% |
| Vitamin C | 4mg | 4% |
| Magnesium | 4mg | 1% |
| Phosphorus | 11mg | 1% |
| Zinc | 0.1mg | 1% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Apples
Apples are one of the best snacks for anyone trying to manage their weight. The combination of fiber (1.3g per 100g) and water content means a medium apple at just 77 calories can keep hunger at bay for a surprisingly long time. The fiber is primarily pectin, a soluble fiber that slows gastric emptying and feeds beneficial gut bacteria.
The natural sugars in apples (10.1g per 100g) are accompanied by fiber, which moderates the blood sugar response compared to drinking juice. This makes whole apples a smarter carb choice than apple juice or other processed sweets when you are managing your energy levels through the day.
Apples contain vitamin C (4mg per 100g), which supports immune function and acts as an antioxidant. They also provide vitamin K (0.6mcg per 100g) and a small amount of potassium (90mg per 100g), contributing to your daily micronutrient targets without adding significant calories.
For anyone doing high-volume training, apples are a convenient pre-workout or between-meal snack. They are easy to carry, require no prep, and give you a moderate, steady carb release without the crash associated with processed sugar sources. Pair with peanut butter or string cheese to add protein and fat and further slow digestion.
Dietary Considerations
Apples are naturally vegan, gluten-free, fat-free, and sodium-free. With 12.8g of carbs per 100g and 10.1g of sugar, they are not appropriate for a strict keto diet, but fit well into most other eating patterns. They are an excellent choice for weight loss due to their low calorie density and high water and fiber content. Their glycemic index is moderate, and the fiber content helps buffer the sugar impact. Apples are a clean, whole food option suitable for virtually any healthy diet.
Daily Intake (100g)
100g of apple provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in an apple?
A medium apple (161g) has about 77 calories. A large apple (216g) has about 104 calories. A small apple (132g) has about 63 calories. Per 100g, apples have 48 calories.
Is an apple good for weight loss?
Yes. Apples are one of the best weight loss snacks because they are low in calories (77 calories for a medium apple), high in water content, and contain fiber that keeps you full. They are a much better option than processed snacks with similar calorie counts.
How much protein in an apple?
A medium apple (161g) contains about 0.5g of protein. Apples are not a significant protein source.
Are apples keto-friendly?
No, apples are not ideal for keto. A medium apple contains about 20.6g of carbs, which would account for most or all of a typical daily keto carb limit. Stick to berries if you need a low-carb fruit option.
How many carbs are in an apple?
A medium apple (161g) contains 20.6g of carbs including 16.3g of natural sugar and 2.1g of fiber. Per 100g there are 12.8g of carbs.
Should I eat an apple before or after a workout?
Either works. Before a workout, an apple provides fast-digesting carbs for energy. After a workout, it can help start refilling glycogen. For better post-workout recovery, combine it with a protein source like Greek yogurt or a protein shake.
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