Apple: Calories, Nutrition & Healthier Swaps
52 kcal per 100 g · Nutri-Score A
sugar: medium saturated fat: low salt: low fiber: low
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.
Apple nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 180 g |
|---|---|---|
| Calories | 52 kcal | 94 kcal |
| Protein | 0.3 g | 0.5 g |
| Fat | 0.2 g | 0.4 g |
| incl. saturated | 0 g | 0 g |
| Carbohydrates | 12 g | 22 g |
| incl. sugars | 10 g | 18 g |
| Fiber | 2.4 g | 4.3 g |
| Salt | 0 g | 0 g |
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.
Apple: nutrition highlights
It has 4.3 g of fiber per serving — roughly 17% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, apple gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One 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.
Healthier swaps for Apple
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Guava — 160 g, 96 kcal: +4.3 g fibre.
- Blackberries — 260 g, 94 kcal: −5.3 g sugar, +9.5 g fibre.
- Blackcurrants — 210 g, 92 kcal: +5.8 g fibre.
- Feijoa — 190 g, 93 kcal: +7.8 g fibre.
More in fruit & berries
BananaOrangeGrapesPearKiwiWatermelonPineappleMangoPomegranateStrawberries