How Many Calories in an Apple - 52 Calories

Apples are among the world’s most popular fruits — they’re easy to bring with you and full of natural sweetness, making them a great staple to carry around for those on a weight-loss program who is trying to eat better in general. But if you’re counting calories, the first question is an easy one: how many calories in an apple? The response is that it depends on the size and weight of the apple, and even how you eat it (with skin, peeled, sliced or as juice). In this review, you’ll see exact calories for a small apple, medium apple, and large size apples – but more importantly (the truly useful info if I may say so), a stead per-100 gram amount that allows you to calculate apples on the fly. We’ll even include those integral nutrition facts such as carbs, fiber, and antioxidants—and explain how apples help you with goals like fat loss, gym performance, and blood sugar control. In the end, you’ll see exactly how to indulge in apples for a healthier and smarter life — without having to wonder where your calories are.

 

How Many Calories in an Apple?

If you’re wondering how many calories in an apple, the easiest way to compare sizes one for one would be with similar size apples. Apples are low in calories to begin with, but that number shifts because bigger apples weigh more and have added natural sugar and carbs. Overall, small apple has the fewest calories while large has the most calorie In general, small apple will have least amount of calories whereas large will have more. These are for raw apples with skin, as that’s how most people eat them. Remember that calorie numbers for the exact weight (not size) of apple can fluctuate a bit depending on what kind of apple (red, green – etc.) and overall volume so the size-based numbers listed below I consider to be the most reasonable and commonly found for every day tracking.

 

• 100g of Apple contains about 52 kcal 

 

• Small apple (149g): 77 calories

 

• Medium apple (182g): 95 calories

 

• Large apple (223g): 116 calories

 

• TIP (for accuracy): Apple calories ≈(g ÷ 100) × 52

 

• So for instance, if your apple weighs 200g, calories ≈ (200 ÷ 100) × 52 = 104 calories Each.

 

• Best way to eat: While whole apples (with skin) are more filling than apple juice, since fiber makes you feel full for longer.

 

Nutritional Profile of an Apple

An apple is a high-water/ low-calorie juicy fruit, which mainly consists of carbohydrates and vitamins with small percentage of minerals. Nutrition varies slightly by size and variety, but here is a rough-and-ready profile you can use to track what you’re eating.

 

Nutrition in 100g apple (raw, with skin)

• Calories:~52 per 100g raw apple (with the skin) 
• Carbs: ~14 g for a 100g apple
• Fiber: ~2.4 g in 100g apple
• Sugars (natural): ~10.4g per 100g apple
• Protein: ~0.3 g in 100g apple
• Fat: ~0.2 g per 100g apple

 

Key vitamins & minerals (small but helpful amounts)

• Vitamin C: Immune system, skin health
• Potassium: helps your heart and keeps your fluids in balance
• Vitamin K, Vitamin B6 and trace amounts of antioxidants (especially in the skin)

 

Why apples are considered “healthy”

• Fiber (pectin) – aids in digestion and creates fullness
• Antioxidants (polyphenols) : protect cells from oxidative stress
• Water: Instead, choose high water content : which helps with hydration and means that apples are filling but low in caloric density.

 

Health Benefits of Apples

• Aids in weight loss: Apples are low in calories and high in water + fiber so they keep you full longer, thereby reducing your urge to snack mindlessly!
• Aids in digestion: The fiber found in apples (including pectin) promotes gut health and can aid regular bowel movement to ease or prevent constipation.
• Aids heart health: Apples pack soluble fiber, which is associated with lowering LDL (“bad”) cholesterol and contributing to improved heart health over time.
• Improved blood sugar: Apples contain fiber, which has a glucose-slowing effect that might help prevent sharp changes in our blood sugar levels (especially when eaten whole, as opposed to taking in apple juice).
• Antioxidant-rich: Apples contain antioxidants and plant compounds that promote good health and reduce disease risk.
• Boosts immunity: Apples are rich in vitamin C and polyphenols which play an important role in boosting your immune system.
• May help inflammation: The natural phytonutrients found in apples can aid in decreasing inflammation, which benefits whole body health.
• Hydrating: High in water, they can help keep you hydrated — especially when eaten as a snack in steamy weather.
• Dental-friendly snack (if eaten whole): Crunchy fruits like apples can produce saliva, which helps clean the mouth (you should still rinse after eating for optimum hygiene).

 

Tips for Including Apples in Your Diet

• Eat it (skin and all) for extra fiber and increased satiety, vs. juice.
• Eat apples as a healthy snack in the day to help you not overeat on life (particularly at night).
• Pair apples with protein or healthy fat to help you feel full longer: apple + nuts, peanut butter, curd/Greek yogurt.
• In the morning, include apples at breakfast time: oatmeal, muesli, yogurt bowl or smoothie (choose whole apple over juice).
• Create a swift salad: apple + cucumber + lemon + black salt (light and invigorating).
• Pick apples over candy: have precut apple slices stored in the refrigerator for a quick snack.
• If it's just for taste and not adding extra sugar - try cinnamon on apple slices.
• Refrigerator-apples in lunchboxes: easy, no cooking, stays fresh.
• Watch portions if necessary: 1 small to medium apple is generally a manageable serving for most.
• Also, stay away from processed, sugary apple products such as sweetened juice or sweetened applesauce if your aim is to lose (or control) your weight.

 

Pair Your Apple With Protein (Best Snack Combo for Fat Loss)

 

It is healthy to eat an apple on its own, but they are not likely to keep you full for long. A smarter choice is to combine your apple with protein, as it promotes muscle recovery and can assist in hunger control — something that’s particularly valuable if you’re looking to lose fat or maintain a fit physique.

 

Easy combo: 1 apple + 1 whey protein shake Give it a go with this simple combination.

 

An exploitable option is the Denx-Zpert Whey Protein, as it gives you 25g of protein with each serving (36g), 5.5g BCAA and 11.75 EAA unlike others to help in recovery AND meet your daily protein needs.

 

 

Apples for Weight Loss: Are They Good?

Yes — apples are a low-calorie, nutrient-dense source of fiber and water and can help not only keep you full but also with natural weight loss!

• low-cal snack: medium apple has about ~95 calories, so you’ll likely be able to add this into your calorie-deficit diet.
• More fiber = fuller more: The fiber content of an apple (especially when combined with the skin) decelerates digestion, contributing to a feeling of fullness.
• Controls unnecessary craving: Apples help in controlling the sugary cravings that are unnecessary.
• Superior to juice: Whole apples are more filling than apple juice, since the juice adds few grams of fiber.
• How to eat for fat loss: Have an apple with protein/fat for more satiety—

1. Apple + Greek yogurt
2. Apple + handful of nuts
3. Apple + peanut butter (can only have so much)

• Best time: As a relatively low-calorie midmorning or premeal snack, or 15-30 minutes before at meal as portion control.

Tip: Weight loss is based on your total daily calories — apples contribute because they are filling for very few calories, but you still have to manage portions.

 

Best ways to use apples for weight loss (practical)

• Whole apples (not juice): Whole apples will keep the fiber in and make you chew more, which makes you feel fuller than apple juice.
• Use apple as a “snack replacement”:Ditch the biscuits, chips or sweets and reach for 1 medium apple whenever a craving strikes.
• Combines with protein/fat to feel fuller:

1. Apple + Greek yogurt/curd
2. Apple + 10–15 almonds/walnuts
3. Apple + 1 tablespoons of peanut butter (with portion control)

• Pre-meal trick (portion distress): Consume 1 small apple 15–30 minutes before lunch/dinner for a natural decrease in overeating.
• Choose a low calorie topping: Cinnamon, black salt, lemon and chaat masala with no sugar, honey or heavy sauces.
• Meal-friendly option: Toss chopped apple into oats, salad or smoothie (but go easy on the smoothie).
• Evening snack: Apple + nuts/curd, instead of processed evening munchies.
• Weigh by weight if necessary: The one simple rule you need to remember is – 52 calories per 100g for correct calorie counting.

 

Calories in Apple Juice vs Dried Apple vs Applesauce 

They are low in calories when eaten whole, but pack a lot more when they’re turned into byproducts like juice, dried slices or applesauce. The biggest reason is fiber and water: up to 4 grams of fiber and 85 percent water, both of which make a snack filling, says Dina Rose, author of the book “It’s Not About the Broccoli.” Most of that fiber is lost in juice, so it’s easier to knock back a glassful of calories than it is to eat 10 apples. Drying apples removes water — and calories get concentrated when you shrink the size of a portion. Applesauce falls in the middle, but the calorie load largely depends on whether you buy it unsweetened or sweetened.

• Whole apple (best for weight loss): It’s the most filling for the calories, since it’s mainly fiber + water.
• Apple juice (greatest risk of overeating): Very little satiety as fiber is largely gone; you can guzzle the calories of 2–4 apples quickly.
• Dried apples (highest calorie density): Water extracted → the size of a small handful can hold several apples worth of calories; easy to overconsume.
• Applesauce (depends on sugar):

1. Unsweetened applesauce: closer to whole fruit  calories (but also less filling).
2. Sweetened applesauce: more calories, generally from added sugar — look at the label.

• Top pick for fat loss: Eating the whole apple > unsweetened applesauce > juice (and dried apples in moderation only).

 

Best Time to Eat an Apple (Based on Your Goal)

Apples are good for you anytime, but the optimal time varies depending on your goals—fat loss, energy, digestion or blood sugar. Here are the best timings:

 

For weight loss (fat loss)

• Cravings around mid-morning or evening (10-11 AM or 4-6 PM) to replace snack with junk food.
• 15 – 30 minutes prior to meals (lunch / dinner) for more satiety & less consumption.

 

For gym energy / performance

• For light, fast carbs: 30–90 minutes before workout Best combo: apple + protein (whey/cottage/eggs).
• Post-workout: apple, as protein helps recovery and it is a good source of carbohydrates to better refuel glycogen.

For better digestion

• For most people, it’s easiest to do in the morning or mid-day.
• Don’t plan on eating apples at night, they cause gas/bloating.

 

For diabetes / blood sugar control

• Eat along side meal or combine it with protein/fat (nuts/curd) instead of consuming apple alone.
• Stay away from apple juice, particularly on an empty stomach.

 

Before bed (only if needed)

If you’re looking for a light bite, have ½ apple+ some nuts—but avoid large quantities before bed if acidity is an issue.

 

How Many Apples Can You Eat in a Day?

1–2 apples per day is as many as you can eat if you want. It provides fiber, antioxidants and a low calorie snack without tallying your daily carbs too high.

• General healthy range: 1–2 apples/day
• For weight loss: 1 apple a day is typically sufficient as a snack (and eat with protein/nuts for extended satiety).
• For those of you who lift/are active in the gym: 1–3/day apples can fit, depending upon your overall calorie and carb requirements.
• For diabetes: Usually 1 small /1 medium-sized apple/day is a good start — ideally, with meals or combined with protein/fat (curd/nuts).
• If you have digestive problems (flatulence/IBS/acidity): Reduce to 1 apple/day or divided into ½ half in the morning and ½ half on the night time.
• Keep an eye on total calories: A medium-sized apple is 95 calories, so 2 would be the equivalent of 190 which would still be okay, but just count it in your daily calorie budget.

Tip: If eating apples, also eat a variety of fruits (e.g., whole apples instead of apple juice, and alternate between banana, orange, papaya and berries) for an extended nutrient mix.

 

Are There Any Side Effects of Eating Apples?

For most people, apples are an affordable and healthy food for most anyone to eat but can cause mild side effects in some people — like bloating, gas and diarrhea or an upset stomach, particularly if you eat a lot of them.

• Gas, Bloated, Stomach Pain: Another reason people avoid apples is because they are high in fiber and some natural carbs which can be very bloating to more sensitive individuals (and if you aren’t used to eating a lot of fruit).
• Acidity/ reflux trigger (to some): The natural acids present in apples has the potential to make someone susceptible to heartburn or acidity feel much worse.
• Diarrhea (if overconsumed): An excess of fruit fiber can have a loosening effect on stools, especially if you’re eating multiple apples per day.
• Blood sugar issues (mostly in the case of juice): Whole apples are generally okay within reasonable serving sizes, but because it is fiber-free apple juice can wind up doing a move on blood sugar.
• Allergy (oral allergy syndrome): A rash or itchiness on the lips or in the mouth while eating raw apple, especially common among people with pollen allergies.
• Tooth sensitivity/dental problems: Snacking on apples all the time may expose teeth to natural sugars and acids – if you snack a lot, rinse your mouth with water after eating.

Tip: If you find apple bothersome, eat smaller servings, consume it with meals (less irritating), or opt for cooked/baked apple (that's often better digested). If symptoms are severe or prolonged, consult a doctor.

 

Conclusion

When it comes to diets, apples are the best. A small apple has 77 calories, a medium apple has 95 calories and large ~116 calories on average (so the caloric values mainly depend on size/weight). As a simple rule of them, if you want to be as exact as possible when tracking any apple portion size, remember this easy tip: apples contain roughly 52 calories in a 100g so measure anything based on grams. If weight loss is your goal, apples are a great food in their whole fruit form (rather than eating the sugar-laden processed stuff) because of the fiber content that helps to fill you up and keep cravings at bay so you can consume fewer calories overall.

 

You can very much enhance the benefits by combining an apple with a protein or healthy fats, such as curd/Greek yogurt and nuts. Just stick with the reasonable portion size—1–2 apples is doable for most—and opt for whole fruit rather than dried or sweetened apple products to help keep portions under control.