No. A medium apple contains about 23g of net carbs, which exceeds most keto daily limits of 20–50g. Apples are not suitable for strict ketogenic diets.

Is apple high in sugar?

A medium apple contains about 19g of natural sugar (fructose). While moderate, the fiber slows absorption, giving apples a low glycemic index of approximately 36.

Contents

Calories Calculator Nutrition Facts Vitamins Calories by Weight Macros Micronutrients Health Benefits Diet Guide FAQ Related Foods

Calories in an Apple

Q: How many calories in an apple?

A medium apple (182g) contains 95 calories. Per 100g, apples have 52 calories. A small apple (149g) has 77 kcal and a large apple (223g) has 116 kcal.

Q: Is apple good for weight loss?

Yes. Apples are one of the best weight-loss fruits at only 52 kcal per 100g. Their high water content (86%) and 2.4g of fiber per 100g promote satiety and help control hunger.

Q: Can diabetics eat apples?

Yes, in moderation. Apples have a low glycemic index (~36) and high fiber content. Studies associate regular apple consumption with reduced risk of type 2 diabetes. Consult your doctor for personalised advice.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

kcal

per 100g

13.8

Carbs

0.3

Protein

0.2

Fat

2.4

Fiber

kcal small (149g)

kcal medium (182g)

116

kcal large (223g)

✔ Low calorie ✔ High in fiber ✔ Rich in antioxidants ✔ Fat free ✔ Gluten free ✔ Vegan

Apple nutrition facts and calories per 100g

🍎 Calculate Calories for Any Apple Weight

Weight 100g

Nutrition Facts

Per 100g (raw apple with skin)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Apples contain just 52 calories per 100g — one of the lowest among common fruits. A medium apple provides 95 calories, 4.4g of fiber, and significant antioxidants including quercetin and catechin. With 86% water content and virtually no fat, apples are among the best fruits for weight management and are backed by research linking regular consumption to reduced risk of heart disease, type 2 diabetes, and certain cancers.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin C	4.6 mg	5%
Potassium	107 mg	2%
Vitamin K	2.2 µg	2%
Vitamin B6	0.04 mg	2%
Manganese	0.04 mg	2%
Copper	0.03 mg	3%
Folate (B9)	3 µg	1%
Magnesium	5 mg	1%
Phosphorus	11 mg	1%
Calcium	6 mg	1%

Calories in Apple by Weight

Weight	Calories	Carbs	Protein	Fat

Calories in Different Apple Sizes

Size	Weight	Calories	Carbs	Protein	Fat
Small (2¾")	149g	77 kcal	21g	0.4g	0.2g
⭐ Medium (3")	182g	95 kcal	25g	0.5g	0.3g
Large (3¼")	223g	116 kcal	31g	0.6g	0.4g
1 cup sliced	125g	65 kcal	17g	0.3g	0.2g
1 cup chopped	125g	65 kcal	17g	0.3g	0.2g
Half medium apple	91g	47 kcal	13g	0.2g	0.1g

Macronutrient Breakdown — per 100g

Carbohydrates13.8g · 93% of calories

Protein0.3g · 2% of calories

Fat0.2g · 3% of calories

Fiber2.4g (included in carbs)

Apples are almost entirely carbohydrates and water (86% water content). The carbs come primarily from natural fructose and fiber — the skin contains a significant portion of the fiber and antioxidants.

Micronutrient Highlights

🛡

Vitamin C

4.6 mg

5% Daily Value

Supports immune system & skin health

🌿

Fiber

2.4 g

9% Daily Value

Feeds gut bacteria & promotes satiety

🍃

Quercetin

~4 mg

Antioxidant

Anti-inflammatory, heart-protective

⚡

Potassium

107 mg

2% Daily Value

Supports heart & muscle function

🦴

Vitamin K

2.2 µg

2% Daily Value

Essential for blood clotting & bone health

💧

Water

86%

High hydration

Contributes to daily hydration needs

Apple Health Benefits & Nutrition

Is Apple Good for Weight Loss?

Apples are one of the best fruits for weight loss. At only 52 kcal per 100g with 86% water content and 2.4g of fiber, they create strong satiety per calorie consumed. Research published in the journal Appetite found that eating a whole apple before a meal reduced calorie intake at that meal by 15% compared to apple juice or applesauce — because the fiber and cell structure slow digestion in a way juice cannot replicate.

"An Apple a Day" — What the Research Actually Shows

Multiple large epidemiological studies have linked regular apple consumption (1+ per day) with reduced risk of type 2 diabetes (26% lower risk in one Harvard study), cardiovascular disease, and lung cancer. The mechanism is primarily attributed to quercetin, catechin, and chlorogenic acid — polyphenols concentrated in and just beneath the skin. Always eat the skin for maximum benefit.

Glycemic Index and Blood Sugar

Apples have a low glycemic index of approximately 36 — significantly lower than most fruits. The combination of fructose, fiber, and polyphenols slows sugar absorption. This makes apples one of the safest fruits for blood sugar management and a common recommendation for people with insulin resistance or type 2 diabetes.

Gut Health and the Microbiome

Apples are rich in pectin — a soluble fiber that acts as a prebiotic, feeding beneficial gut bacteria. One medium apple provides approximately 1.2g of pectin. Studies show regular pectin intake increases populations of Bifidobacterium and Lactobacillus — bacteria associated with improved immune function and reduced inflammation.

Apple vs Other Foods — Calorie Comparison

Is Apple Suitable for Your Diet?

✅

Weight loss

Excellent choice

✅

Vegan

Yes

✅

Paleo

Yes

✅

Gluten-free

Yes

❌

Keto

No — 23g net carbs

✅

Diabetic

Yes — low GI 36

⚠️

Low-FODMAP

Small portions only

✅

Mediterranean

Highly recommended

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Frequently Asked Questions

How many calories in an apple?

A medium apple (182g) contains 95 calories. Per 100g, apples have 52 calories. A small apple (149g) has 77 kcal and a large apple (223g) has 116 kcal. Use the slider above to calculate calories for any weight.

Is apple good for weight loss?

Yes — apples are one of the best fruits for weight loss. At 52 kcal per 100g with high fiber (2.4g) and water content (86%), they are very filling per calorie. Research shows eating a whole apple before a meal reduces total calorie intake at that meal by up to 15%.

Should I eat the apple skin?

Yes. The skin contains the majority of the apple's fiber, antioxidants (quercetin, catechin), and vitamins. Peeling an apple removes approximately 25–30% of its nutritional value. Always wash thoroughly before eating with skin.

Is apple keto?

No. A medium apple contains approximately 23g of net carbs, which would exceed most keto daily carb limits of 20–50g. Small portions (¼ apple) might fit into a less strict low-carb diet.

Can diabetics eat apples?

Yes, in moderate portions. Apples have a low glycemic index of approximately 36 — meaning they cause a slow, gradual rise in blood sugar. Multiple studies associate regular apple consumption with reduced risk of type 2 diabetes. One medium apple per day is generally considered safe for most diabetics.

How many calories in apple juice?

Apple juice contains approximately 46 kcal per 100ml — similar to a whole apple per 100g. However, juice removes virtually all fiber, causing much faster blood sugar spikes. A 250ml glass of apple juice has ~115 calories with almost no satiety benefit compared to eating a whole apple.

Are green apples lower in calories than red apples?

The calorie difference between varieties is minimal — typically within 5 kcal per 100g. Granny Smith (green) averages 58 kcal/100g, Gala and Fuji (red) average 52–55 kcal/100g. The more meaningful difference is sugar content: green apples tend to have less sugar and slightly more fiber than red varieties.

Sources

Nutrition values sourced from USDA FoodData Central. Values are averages and may vary by variety. Not medical advice.