Calorie Chart / Fruits / Apple
How Many Calories Are in Apple?
Calculation of the nutritional value & Recommended Dietary Intake of apple
For g and a calorie requirement of kcal
| Calories 80 kcal | Proteins 0.5 g | Lipids 0 g | Carbohydrates 19 g |
| 4% | 1% | 0% | 7% |
Health benefits of apple
Apple - 100g
Calories 50 kcal
Proteins 0.3 g
Lipids 0 g
Carbohydrates 12 g
The apple is considered a low-calorie fruit, delivering only a modest amount of calories compared with most sweet snacks. Because it supplies so few calories while offering both crunch and natural sweetness, many dietitians recommend it when total daily calories have to be limited. Its favorable calories-to-satiety ratio is therefore appreciated by people aiming to cut calories without constant hunger.
Beyond its modest calories, an apple brings a meaningful dose of vitamin C, potassium, and soluble fiber (pectin). The combination is linked to normal immune function, blood-pressure regulation, and better digestive comfort. Polyphenols such as quercetin and catechins, mainly concentrated in the skin, are being studied for their supposed antioxidant benefits—a point worth noting even if clinical evidence on exact calories burned through oxidation processes remains preliminary.
Historically, the expression "an apple a day keeps the doctor away" dates back to 19th-century Wales. Long voyages by sea also relied on apples because they stored well and supplied scurvy-preventing nutrients with hardly any extra calories in the ship's pantry. Compared with energy-dense snacks like a brownie or a sugary cereal bar, apples helped sailors save precious calories while still feeling refreshed.
In short, thanks to their low calories, vitamin C, fibers, and polyphenols, apples fit naturally into a balanced diet aimed at moderating calories.
Tips for incorporating apple into a balanced diet
Add raw apple cubes to a green salad of spinach, walnuts, and a light vinaigrette. The fruity touch gives flavor but very few calories, allowing the dish to stay below the calorie limit you may have set for lunch. Replacing high-calorie croutons with apple again trims unnecessary calories while keeping volume on the plate.
For breakfast, stir grated apple into warm oat flakes cooked with water or semi-skimmed milk. Top with a spoonful of chopped almond for healthy fats and proteins. The recipe remains moderate in calories yet delivers slow-release carbohydrates and extra fiber, making it ideal for athletes who control calories but need steady energy.
Craving dessert? Try baking apple halves stuffed with raisins and a dusting of cinnamon. Compared with a slice of apple turnover, the baked fruit keeps calories in check and satisfies the urge for sweetness. The warm spices trick the palate into perceiving more richness than the few calories involved.
If you need post-workout recovery, pair sliced apple with grilled chicken breast in a whole-wheat wrap. The lean proteins repair muscle, the fruit's antioxidants limit exercise-induced stress, and the total calories stay lower than a typical takeaway sandwich. Swapping fries for apple sticks further cuts calories without sacrificing convenience.
Frequently Asked Questions
- How many calories are in an apple?
- 50 kcal per 100 g.
- Is apple good for losing weight?
- Yes, its high water and fiber content provides satiety for very few calories, making it easier to create the calorie deficit required for weight loss.
- Do the calories in an apple change when it is cooked?
- Light cooking (compote or baked) concentrates sugars slightly as water evaporates, so calories per 100 g rise modestly, but total calories stay low if no sugar or butter is added.
- How many calories are in a medium-sized apple?
- A typical 150 g medium apple delivers about 75 kcal; remember that peeling or coring barely alters calories.
- Does drinking apple juice provide the same calories as eating the fruit?
- A 200 ml glass of apple juice contains roughly the calories of two small apples but offers less fiber, so calories are absorbed faster and satiety is lower.
- Can eating an apple before exercise boost performance without excess calories?
- Yes, the quick sugars and vitamin C offer a gentle energy lift for minimal calories, avoiding the heaviness of denser snacks.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
