An apple a day may keep the doctor away, but that well known saying doesn’t answer the nutritional question of “How many calories in an apple?“. Luckily however, the U.S. Department of Agriculture, USDA National Nutrient Database does tell us how many calories in an apple, and those facts and figures are listed in the nutritional table below.
The following table outlines how many calories in an apple with the skin on. It also covers how much protein is in an apple, as well as how much fat is in an apple. These figures in this table and the one below are both for raw apples.
|1 large apple (3-1/4” diameter) 223g||116||30.8||0.38||0.58|
|1 medium apple (3” diameter) 182g||95||25.13||0.31||0.47|
|1 small apple (2-3/4” diameter) 149g||77||20.58||0.25||0.39|
This next table covers the nutritional content of apples with no skin (it might not seem like a lot, but it does make a difference in terms of how many calories are in an apple!)
|1 large apple (3-1/4” diameter) 216g||104||27.56||0.28||0.58|
|1 medium apple (3” diameter) 161g||77||20.54||0.21||0.43|
|1 small apple (2-3/4” diameter) 132g||63||16.84||0.17||0.36|
The figures above are only for the edible portions of the apples, which means that they do not include the apple stem or apple seeds.
How many Carbs in an Apple?
As you can see from the table above, how many carbs in an apple changes only slightly depending on whether the apple is with or without skin. The carbs in an apple varies mainly based on the size of the apple, and therefore the size of the serving. The average amount of carbs in an apple is approximately 12-13g or grams per every 100g of apples. This is a relatively low amount of carbs, making apples a very healthy food for a range of diets.
The calories in a apple are low GI, which means that they are low on the Glycemic Index. The energy (in the form of calories) that an apple provides is therefore burned slowly, which provides you with longer lasting energy.
Calories in an Apple
The calories in apples are only one of the benefits of this delicious fruit. Apples are rich in many vitamins, minerals, and nutrients such as potassium, calcium and magnesium. Apple skin also contains antioxidants that can improve the cardiovascular system. You will find that there are differences in fruits, so how many calories in a apple will be different than say, how many calories in a peach or how many calories in a banana.
Vitamins in Apples
Apples are rich in vitamins A, B1 (thiamine), B2 Riboflavin), Niacin, and Folate. Apples also contain a hefty amount of fibre, which is excellent for regularity and helps with intestinal concerns. Diets high in fibre may also lower cholesterol levels. A single medium-sized apple contains more than 17% of the recommended daily fibre intake for an adult. Below we have listed the vitamins in a medium apple:
- Vitamin A – 98 IU
- Vitamin B1 (thiamine) – 0.031 mg
- Vitamin B2 (riboflavin) – 0.047 mg
- Niacin – 0.166 mg
- Folate – 5 mcg
- Pantothenic Acid – 0.111 mg
- Vitamin B6 – 0.075 mg
- Vitamin C – 8.4 mg
- Vitamin E – 0.33 mg
- Vitamin K – 4 mcg
Minerals in an Apple
Here are the quantities of minerals that are contained in one medium apple.
- Potassium – 195 mg
- Calcium – 11 mg
- Phosphorus – 20 mg
- Magnesium – 9 mg
- Manganese – 0.064 mg
- Iron – 0.22 mg
- Sodium – 2 mg
- Copper – 0.049 mg
- Zinc – 0.07 mg
Apples are a great source of energy, and the calories in an apple should be factored in to any diet or weight loss program. How many calories apple products such as an apple muffin or apple cake is very different from how many calories in an apple by itself however! Apples have always been a staple food for people all over the world, and today there are over 7,500 recorded varieties of apple.
Whatever your health goals and targets are, keep this delicious fruit at the top of your list of healthy snack alternatives. Apples are great fresh from the fruit bowl, or even chilled in the refrigerator as a cool treat for a hot day.
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