Apple Nutrition Facts: Calories, Vitamins & Minerals
Apple nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 180 g |
|---|---|---|
| Calories | 52 kcal | 94 kcal |
| Energy (kilojoules) | 218 kJ | 392 kJ |
| Protein | 0.3 g | 0.5 g |
| Fat | 0.2 g | 0.4 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 14 g | 25 g |
| incl. sugars | 10 g | 18 g |
| incl. fiber | 2.4 g | 4.3 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
52 kcal (218 kJ) per 100 g · P/F/C 0.3/0.2/14 g
One medium piece (≈180 g) — 94 kcal (392 kJ) · Nutri-Score A
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are apples healthy?
Yes. On their nutrient profile, apples are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 52 kcal per 100 g, so a serving (one, 180 g) is 94 kcal.
- Counts toward your fruit and vegetables: an 180 g serving is 45% of the 400 g a day the WHO advises.
A typical serving (one, 180 g) has 94 kcal, 0.5 g protein, 0.4 g fat and 25 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
An apple is water, fiber (including pectin) and a little vitamin C. Much of the fiber is in the skin, so there's no need to peel.
protein 2%fat 4%carbs 94%
Vitamins and minerals in apple
No single vitamin or mineral reaches 10% of the Daily Value per 100 g; the value of this food is elsewhere (see the nutrition table above).
| Nutrient | Per 100 g | Serving: one, 180 g | % DV |
|---|---|---|---|
| Vitamin C | 4.6 mg | 8.3 mg | 9% |
| Vitamin B6 | 0.04 mg | 0.07 mg | 4% |
| Potassium | 107 mg | 193 mg | 4% |
| Copper | 0.03 mg | 0.05 mg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Apples, raw, with skin” (FDC ID 171688, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Apple calories by weight, 50–300 g
150 g of apple has 78 calories and 200 g has 104. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 26 | 0.2 / 0.1 / 6.9 | 1.2 |
| 100 g | 52 | 0.3 / 0.2 / 14 | 2.4 |
| 150 g | 78 | 0.5 / 0.3 / 21 | 3.6 |
| 180 g — typical serving | 94 | 0.5 / 0.4 / 25 | 4.3 |
| 200 g | 104 | 0.6 / 0.4 / 28 | 4.8 |
| 250 g | 130 | 0.8 / 0.5 / 35 | 6 |
| 300 g | 156 | 0.9 / 0.6 / 41 | 7.2 |
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Calories in apple by piece and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 small (150 g) | 78 | 0.5 / 0.3 / 21 |
| 1 medium (180 g) | 94 | 0.5 / 0.4 / 25 |
| 1 large (220 g) | 114 | 0.7 / 0.4 / 30 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Apple: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Apple | 52 | 0.3 / 0.2 / 14 |
| Baked apple | 61 | 0.4 / 0.3 / 16 |
| Baked apple with honey and nuts | 110 | 1 / 3.5 / 21 |
| Dried apples | 243 | 0.9 / 0.3 / 66 |
Calories in dishes with apple
| Dish | Serving | Kcal per serving | Apple in it |
|---|---|---|---|
| Tarte tatin | 180 g | 392 | ≈103 g |
| Crepes with apple and cinnamon | 250 g | 445 | ≈82 g |
| Warm chicken liver salad | 200 g | 290 | ≈40 g |
| Oatmeal with apple and cinnamon | 320 g | 323 | ≈60 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Apple: more nutrition highlights
They have 4.3 g of fiber per serving — roughly 17% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (one, 180 g) is 94 kcal — roughly 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Apple: swaps and alternatives
No need to swap: apples already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 10 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 180 g, a typical serving of apple.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Apple | A | 94 | 0.5 | 4.3 |
| Mandarin Oranges | A | 95 | 1.4 | 3.2 |
| Pineapple | A | 90 | 0.9 | 2.5 |
| Blueberries | A | 99 | 1.3 | 4.3 |
Apple vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Raspberries | 46 | 0.8 / 0.5 / 12 |
| Apricots | 46 | 1.4 / 0.4 / 11 |
| Orange | 47 | 0.9 / 0.1 / 12 |
| Clementines | 47 | 0.9 / 0.2 / 12 |
| Apple | 52 | 0.3 / 0.2 / 14 |
| Pear | 57 | 0.4 / 0.1 / 15 |
| Dragon Fruit | 57 | 0.4 / 0.1 / 15 |
FAQ
How many calories are in 100 g of apple?
100 g of apple has 52 calories, with 0.3 g protein, 0.2 g fat and 14 g carbohydrates (2.4 g fiber).
How many calories are in a serving of apple?
A serving (one, 180 g) has 94 calories: 0.5 g protein, 0.4 g fat and 25 g carbs.
What are the macros of apples?
Per 100 g: 0.3 g protein, 14 g carbs and 0.2 g fat. By calories that's about 2% protein, 94% carbs and 4% fat.
How long do you have to walk to burn a serving of apple?
About 31 min of easy walking or 12 min of cycling for a 70 kg (154 lb) person — that's the 94 calories in a serving (one, 180 g).
How many calories are in one apple?
A medium one (about 180 g) has 94 calories; a small one (150 g) 78 and a large one (220 g) 114.
How much fiber is in apples?
100 g of apple has 2.4 g of fiber; a serving (one, 180 g) has 4.3 g — 17% of the 25 g a day the WHO recommends.
How do the calories in apple change with the type?
Per 100 g it ranges from 52 kcal (apple) to 243 kcal (dried apples).
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