Apple: Calories, Nutrition Facts, and Health Benefits (2026)
A medium apple has 95 calories, 4.4 g fiber and 8.4 mg vitamin C. Full apple nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
A medium apple (182 g) contains 95 calories, 4.4 g of fiber, and 8.4 mg of vitamin C, providing 9% of the daily value. With a glycemic index of about 36, it has a low impact on blood sugar levels. Apples are a nutritious choice for snacking and can support overall health.
This page provides a comprehensive overview of apple nutrition, focusing on a medium apple weighing 182 g and its nutritional profile per 100 g. It also examines the fruit's health benefits and how it compares with other fruits.
Apple Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutritional components of apples. This information highlights their contributions to a balanced diet.
Values are for 1 medium apple (182 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 95 | 52 | 5% |
| Protein | 0.5 g | 0.3 g | 1% |
| Carbohydrates | 25.1 g | 13.8 g | 9% |
| Fiber | 4.4 g | 2.4 g | 16% |
| Sugar | 18.9 g | 10.4 g | - |
| Fat | 0.3 g | 0.2 g | 0% |
| Vitamin C | 8.4 mg | 4.6 mg | 9% |
| Potassium | 195 mg | 107 mg | 4% |
About 96% of apple calories come from carbohydrates, 2% from protein and 3% from fat.
Apple by Health Goal
The by-goal ratings section evaluates how apples align with various dietary goals. This assessment can help individuals make informed choices based on their nutritional needs.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Good | 95 calories per serving with 4.4 g fiber for fullness |
| Blood sugar / diabetes | Good | Glycemic load of about 6 per serving |
| Immunity | Fair | Provides 8.4 mg vitamin C (9% DV) |
| Digestion | Excellent | 4.4 g fiber per serving supports regularity |
| Heart health | Good | Potassium (195 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (0.5 g); best as a vitamin-rich choice, not a protein source |
Apple and Blood Sugar
Glycemic index: 36. Glycemic load: 6 per serving.
Apple has a glycemic index of about 36 and a glycemic load of around 6 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Apple Compares to Other Fruits
In the comparison table, apples are contrasted with other fruits to illustrate their unique nutritional benefits. This comparison aids in understanding the role of apples in a diverse diet.
| Fruit (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Apple | 52 | 10.4 | 2.4 | 4.6 |
| Pear | 57 | 9.8 | 3.1 | 4.3 |
| Banana | 89 | 12.2 | 2.6 | 8.7 |
| Orange | 47 | 9.4 | 2.4 | 53.2 |
Apple Myths, Checked
An apple a day has no real benefit , Misleading. Apples are a good fiber source (about 4.4 g each) linked with better gut and heart health, though no single food is magic.
Apple skin should be peeled , False. Most of an apple fiber and antioxidants are in the skin, so washing and eating it whole is better nutritionally.
How to Track Apple
Fruit portions are easy to misjudge, and the difference between a medium apple and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log apple accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a medium apple?
A medium apple contains 95 calories. This makes it a low-calorie snack option that can fit well into most diets.
Is apple good for weight loss?
Yes, apples can be beneficial for weight loss due to their low calorie content and high fiber, which can promote feelings of fullness.
Can people with diabetes eat apple?
People with diabetes can eat apples, as they have a low glycemic index of about 36, which means they have a minimal impact on blood sugar levels.
How much fiber is in apple?
A medium apple provides 4.4 g of fiber, which is important for digestive health and can help maintain a healthy weight.
Is apple high in sugar?
Apples contain 18.9 g of sugar per medium fruit, but this sugar is naturally occurring and comes with fiber and nutrients.
Should you eat apple skin?
Yes, apple skin is nutritious and contains additional fiber and antioxidants, so it is recommended to eat apples with the skin on.
Key Takeaways
- A medium apple has 95 calories.
- It contains 4.4 g of fiber.
- Apples provide 8.4 mg of vitamin C.
- The glycemic index of apples is about 36.
- Apples have 18.9 g of sugar.
- Eating apple skin adds extra nutrients.
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