Apple Nutrition Facts: Calories, Macros & Health Benefits
One medium apple (182g) of apple contains 111 calories, 0.4g protein, 26.9g carbs, and 0.4g fat. Apple is a good source of essential vitamins and minerals.
Apple Nutrition Facts: Calories, Macros & Health Benefits
Summary: One medium apple (182g) of apple contains 111 calories, 0.4g protein, 26.9g carbs, and 0.4g fat. Apple is a good source of essential vitamins and minerals.
How Many Calories Are in Apple?
One medium apple (182g) of apple contains 111 calories. Here’s the complete nutrition breakdown:
| Nutrient | Amount per one medium apple (182g) | % Daily Value |
|---|---|---|
| Calories | 111 kcal | 6% |
| Protein | 0.36g | 1% |
| Carbohydrates | 26.9g | 10% |
| Total Fat | 0.36g | 0% |
| Fiber | 3.8g | 14% |
| Sugar | 22.0g | – |
| Saturated Fat | 0.05g | 0% |
| Sodium | 0.55mg | 0% |
| Potassium | 189.3mg | 4% |
| Calcium | 9.7mg | 1% |
| Iron | 0.05mg | 0% |
| Magnesium | 8.6mg | 2% |
| Zinc | 0.04mg | 0% |
| Vitamin C | 8.4mg | 9% |
| Vitamin A | 5.5mcg | 1% |
| Vitamin B6 | 0.07mg | 4% |
| Vitamin B12 | 0.0mcg | 0% |
| Folate | 5.5mcg | 1% |
| Vitamin D | 0.0mcg | 0% |
| Vitamin K | 4.0mcg | 3% |
| Phosphorus | 16.4mg | 1% |
Apple Nutrition Facts
Is Apple Good for You?
Yes. One medium apple delivers 3.8g of fiber (14% daily value) for digestive health, 8.4mg of vitamin C for immune support, and only 111 calories with a low glycemic index of 36, making it excellent for weight management and blood sugar control.
Key Health Benefits of Apple
High in Fiber for Digestive Health – One medium apple contains 3.8g of fiber, supporting gut health and regularity. The soluble fiber in apples (pectin) may help feed beneficial gut bacteria and promote satiety.
Low Calorie, Weight Loss Friendly – At just 111 calories per medium apple, this fruit is nutrient-dense and filling, making it ideal for calorie-controlled diets without sacrificing nutrition or satisfaction.
Low Glycemic Index (36) – Apples have a low glycemic impact, meaning they release sugars slowly and don’t cause rapid blood sugar spikes, beneficial for sustained energy and metabolic health.
Natural Vitamin C Content – Each apple provides 8.4mg of vitamin C (9% daily value), an antioxidant that supports immune function, collagen synthesis, and protects against oxidative stress.
Anti-Inflammatory Properties – Apples contain polyphenols and quercetin (antioxidant compounds), which research suggests may help reduce inflammation and support cardiovascular health.
Apple vs Banana
Both apples and bananas are nutritious fruits, but they differ in key ways. A medium apple (182g) contains 111 calories and 26.9g carbohydrates, while a medium banana (118g) has 105 calories and 27g carbohydrates. Apples provide more fiber (3.8g vs 3.1g) and have a lower glycemic index, while bananas offer significantly more potassium (422mg vs 189mg) for heart health.
| Nutrient | Apple (medium, 182g) | Banana (medium, 118g) |
|---|---|---|
| Calories | 111 | 105 |
| Protein | 0.36g | 1.3g |
| Carbohydrates | 26.9g | 27g |
| Total Fat | 0.36g | 0.3g |
Frequently Asked Questions
How many calories are in an apple?
A medium apple (182g) contains 111 calories, making it a low-calorie snack suitable for most diets.
Is apple good for weight loss?
Yes. Apples are high in fiber (3.8g) and water content, promoting satiety and fullness with minimal calories, which can support weight loss when part of a balanced diet.
Can I eat an apple if I’m diabetic?
Generally yes. Apples have a glycemic index of 36 (low), meaning they release sugars slowly and won’t cause sharp blood sugar spikes, but portion control and individual monitoring remain important.
Are apples high in sugar?
One medium apple contains 22g of natural sugar, which is moderate when considered with its 3.8g fiber content. The fiber slows sugar absorption, preventing rapid blood sugar increases.
Are apples vegan and gluten-free?
Yes. Apples are naturally vegan and gluten-free, making them suitable for plant-based diets and those with celiac disease or gluten sensitivity.
How to Track Apple Nutrition with Gram
The Gram app uses AI-powered food recognition to instantly identify and log apples, automatically populating detailed nutritional breakdowns including fiber, vitamins, and micronutrients. This makes it simple to track how apples fit into your daily nutrition goals and dietary patterns without manual data entry.
Nutrition data sourced from USDA FoodData Central. Track apple and thousands of other foods with the Gram app.
Nutrition data sourced from USDA FoodData Central and analyzed by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.
Frequently Asked Questions
How many calories are in an apple?
A medium apple (182g) contains 111 calories, making it a low-calorie snack suitable for most diets.
Is apple good for weight loss?
Yes. Apples are high in fiber (3.8g) and water content, promoting satiety and fullness with minimal calories, which can support weight loss when part of a balanced diet.
Can I eat an apple if I'm diabetic?
Generally yes. Apples have a glycemic index of 36 (low), meaning they release sugars slowly and won't cause sharp blood sugar spikes, but portion control and individual monitoring remain important.
Are apples high in sugar?
One medium apple contains 22g of natural sugar, which is moderate when considered with its 3.8g fiber content. The fiber slows sugar absorption, preventing rapid blood sugar increases.
Are apples vegan and gluten-free?
Yes. Apples are naturally vegan and gluten-free, making them suitable for plant-based diets and those with celiac disease or gluten sensitivity.
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