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Apple nutrition: calories, carbs, GI, protein, fiber, fats

Apples, raw, with skin
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 31, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Apple

What Do 52 Calories or 100 Grams of Apple Look Like?

The photo below represents what 100 grams of apple looks like to help you visualize its weight and calories.

As you can see, about half of the apple comprised 100 grams or 52 calories, which means one whole apple is approximately 200 grams or 104 calories. 

Remember that calorie numbers can vary depending on the season, fruit size, and ripeness.

52 Calories or 100 Grams of Apple

 

 

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: October 31, 2023
Medically reviewed by Ani Harutyunyan

Important nutritional characteristics for Apple

Apple
Glycemic index ⓘ Source:
Check out our full article on Apple glycemic index
Check out our Glycemic index chart page for the full list.
36 (low)
Glycemic load 5 (low)
Insulin index ⓘ II for Red Delicious apples https://academic.oup.com/ajcn/article/66/5/1264/4655967 59
Calories ⓘ Calories per 100-gram serving 52
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 11.41 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, quartered or chopped (125 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.9 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 11mg
TOP 30% Vitamin C ⓘHigher in Vitamin C content than 70% of foods
TOP 32% Fiber ⓘHigher in Fiber content than 68% of foods
TOP 39% Sugar ⓘHigher in Sugar content than 61% of foods
TOP 41% Cryptoxanthin, beta ⓘHigher in Cryptoxanthin, beta content than 59% of foods
TOP 42% Carbs ⓘHigher in Carbs content than 58% of foods

Apple calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 52
Calories in 1 cup, quartered or chopped 65 125 g
Calories in 1 cup slices 57 109 g
Calories in 1 NLEA serving 126 242 g

Apple Glycemic index (GI)

Source:
Check out our full article on Apple glycemic index
Check out our Glycemic index chart page for the full list.
36

Apple Glycemic load (GL)

5

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 5% 4% 5% 10% 1% 2% 9% 5% 0% 2%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.12 mg of 8 mg 2%
Magnesium: 5 mg of 420 mg 1%
Phosphorus: 11 mg of 700 mg 2%
Potassium: 107 mg of 3,400 mg 3%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.04 mg of 11 mg 0%
Copper: 0.027 mg of 1 mg 3%
Manganese: 0.035 mg of 2 mg 2%
Selenium: 0 µg of 55 µg 0%
Choline: 3.4 mg of 550 mg 1%

Mineral chart - relative view

Manganese
0.035 mg
TOP 70%
Potassium
107 mg
TOP 81%
Calcium
6 mg
TOP 88%
Copper
0.027 mg
TOP 90%
Magnesium
5 mg
TOP 92%
Iron
0.12 mg
TOP 92%
Phosphorus
11 mg
TOP 92%
Choline
3.4 mg
TOP 94%
Zinc
0.04 mg
TOP 95%
Sodium
1 mg
TOP 98%
Selenium
0 µg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Vitamin A: 54 IU of 5,000 IU 1%
Vitamin E : 0.18 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4.6 mg of 90 mg 5%
Vitamin B1: 0.017 mg of 1 mg 1%
Vitamin B2: 0.026 mg of 1 mg 2%
Vitamin B3: 0.091 mg of 16 mg 1%
Vitamin B5: 0.061 mg of 5 mg 1%
Vitamin B6: 0.041 mg of 1 mg 3%
Folate: 3 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.2 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
4.6 mg
TOP 30%
Vitamin A
54 IU
TOP 48%
Vitamin K
2.2 µg
TOP 64%
Vitamin E
0.18 mg
TOP 78%
Vitamin B6
0.041 mg
TOP 82%
Folate
3 µg
TOP 87%
Vitamin B2
0.026 mg
TOP 89%
Vitamin B1
0.017 mg
TOP 89%
Vitamin B5
0.061 mg
TOP 92%
Vitamin B3
0.091 mg
TOP 92%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

14% 83%
Protein:
Daily Value: 1%
0.26 g of 50 g
1%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 5%
13.81 g of 300 g
5%
Water:
Daily Value: 4%
85.56 g of 2,000 g
4%
Other:
0.2 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 2% 2% 2% 2% 2% 1% 2% 2% 3%
Tryptophan: 1 mg of 280 mg 0%
Threonine: 6 mg of 1,050 mg 1%
Isoleucine: 6 mg of 1,400 mg 0%
Leucine: 13 mg of 2,730 mg 0%
Lysine: 12 mg of 2,100 mg 1%
Methionine: 1 mg of 1,050 mg 0%
Phenylalanine: 6 mg of 1,750 mg 0%
Valine: 12 mg of 1,820 mg 1%
Histidine: 5 mg of 700 mg 1%

Fat type information

33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g

Carbohydrate type breakdown

20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Apple

75% 17% 7%
Sugar: 10.39 g
Fiber: 2.4 g
Other: 1.02 g

All nutrients for Apple per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 52kcal 3% 86% 1.1 times more than OrangeOrange
Protein 0.26g 1% 93% 10.8 times less than BroccoliBroccoli
Fats 0.17g 0% 89% 195.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4.6mg 5% 30% 11.5 times less than LemonLemon
Net carbs 11.41g N/A 43% 4.7 times less than ChocolateChocolate
Carbs 13.81g 5% 42% 2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.12mg 2% 92% 21.7 times less than BeefBeef
Calcium 6mg 1% 88% 20.8 times less than MilkMilk
Potassium 107mg 3% 81% 1.4 times less than CucumberCucumber
Magnesium 5mg 1% 92% 28 times less than AlmondAlmond
Sugar 10.39g N/A 39% 1.2 times more than Coca-ColaCoca-Cola
Fiber 2.4g 10% 32% Equal to OrangeOrange
Copper 0.03mg 3% 90% 5.3 times less than ShiitakeShiitake
Zinc 0.04mg 0% 95% 157.8 times less than BeefBeef
Starch 0.05g 0% 97% 305.8 times less than PotatoPotato
Phosphorus 11mg 2% 92% 16.5 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 54IU 1% 48% 309.4 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 0.18mg 1% 78% 8.1 times less than KiwifruitKiwifruit
Selenium 0µg 0% 100%
Manganese 0.04mg 2% 70%
Vitamin B1 0.02mg 1% 89% 15.6 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 89% 5 times less than AvocadoAvocado
Vitamin B3 0.09mg 1% 92% 105.2 times less than Turkey meatTurkey meat
Vitamin B5 0.06mg 1% 92% 18.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 82% 2.9 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.2µg 2% 64% 46.2 times less than BroccoliBroccoli
Folate 3µg 1% 87% 20.3 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 89% 210.5 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 93% 1399.9 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 90% 925 times less than WalnutWalnut
Tryptophan 0mg 0% 99% 305 times less than Chicken meatChicken meat
Threonine 0.01mg 0% 98% 120 times less than BeefBeef
Isoleucine 0.01mg 0% 98% 152.3 times less than Salmon rawSalmon raw
Leucine 0.01mg 0% 98% 187 times less than Tuna BluefinTuna Bluefin
Lysine 0.01mg 0% 98% 37.7 times less than TofuTofu
Methionine 0mg 0% 99% 96 times less than QuinoaQuinoa
Phenylalanine 0.01mg 0% 98% 111.3 times less than EggEgg
Valine 0.01mg 0% 98% 169.1 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 98% 149.8 times less than Turkey meatTurkey meat
Fructose 5.9g 7% 81% Equal to AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 52
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
5%
Total Carbohydrate 14g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 107mg 3%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Apple nutrition infographic

Apple nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.