There are 56 calories per 100 grams in the average apple. Thus, a medium sized apple (180g) contains about 100 calories, or 418 kilojoules (kJ). By "average apple" we mean an unnamed fresh, raw, unpeeled apple. Please search again to find nutrition information for specific varieties such as Bonza, Pink Lady, and Fuji. Use this interactive panel to adjust for different weight quantities:
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About this Food
Apples are an immensely popular fruit, probably due to their crisp, refreshing taste, ready availability, and religious and cultural significance. In fact, the word “apple” comes from an ancient Indo-European word which just meant “fruit”, indicating that apples may be the ultimate prototype fruit. Each year, more than 86 million tonnes of apples are harvested and enjoyed globally.
Apples are Low in Calories
It is hard to find fruit which are lower in calories than apples, mainly because fresh apples contain lots of water and fibre. The water and fibre makes up most of the weight of an apple, and since water has no calories and most of the fibre is indigestible, weight-for-weight apples have fewer calories than most other fruit. For example, bananas (91 calories per 100g) contain about 60% more calories than apples! In fact, you could eat 2 small 130g apples (146 calories) for the equivalent of one large 160g banana (146 calories).
Nutrition in Apple
Unfortunately, apples are a nutritionally poor food source because they contain exceptionally low quantities of micronutrients by weight. The most abundant micronutrient in apple is Vitamin C, but there is only 4.6mg of it in 100g of apple. You would need to eat 2kg of apple per day if you wanted to get all of your recommended Vitamin C from apples!
On a more positive note, apples are a rich source of quercetin, a flavonoid which may promote health through its antioxidant and anti-inflammatory properties. These beneficial effects may help to prevent heart disease and some types of cancer. Apples also contain pectin, which is a type of dietary fibre which feeds human gut bacteria, thus helping with good digestion and bowel disorder prevention.
Are Apples good for Weight Loss?
Apples are great for weight loss. Their low-calorie, high fibre (when eaten with peel) combination provides the peckish person with a chewy, filling snack which will not make a serious dent in the daily calorie count. The pectin in apple has a particularly good probiotic effect on gut bacteria, facilitating the feeling of being fuller for longer. To get the most benefit from apples for weight loss, do not swap whole raw apples for apple juice. Strained apple juice contains far less pectin and other fibre, so does not provide the same filling sensation.
To see calories and other nutrition information for different weight quantities, simply drag the slider to change the food weight. Accurate measurement of food weight requires the use of a food scale. However, you can estimate the weight of the food by comparing your hand to the food quantity. An amount equivalent to your thumb is about 30 grams, a flat palm is approximately 120 grams, and a bunched fist is roughly 240 grams.
The calcount team works hard to collect, collate, and record the nutrition information you are now reviewing. Our primary information sources are Food Standards Australia New Zealand and the original food manufacturers. To search for more food nutrition information, use our Food Search Box
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