By Dr. Sarah Kim · Published November 4, 2024 · 5 min read
So, how many calories are in an apple? A medium apple with skin contains approximately 95 calories. That makes apples one of the most calorie-friendly snacks you can reach for — packed with fiber, vitamins, and antioxidants for under 100 calories. The exact number depends on the apple's size, variety, and whether you eat the skin, so let's break it all down.
Calories by Apple Size
Apple size is the biggest factor in calorie count. The USDA FoodData Central lists raw apples with skin at 52 kcal per 100 g. Here's how that scales:
| Size | Approximate Weight | Calories |
|---|---|---|
| Small (2.75" diameter) | 150 g | 78 |
| Medium (3" diameter) | 182 g | 95 |
| Large (3.25" diameter) | 223 g | 116 |
| 1 cup sliced | 109 g | 57 |
| 1 cup chopped | 125 g | 65 |
If you are tracking your intake, weighing your apple gives you the most accurate number. A kitchen scale removes the guesswork — or you can snap a photo with Caloria and let AI estimate the portion for you.
Calories by Apple Variety
Not every apple is created equal. Sweeter varieties carry more sugar and therefore more calories per 100 g.
| Variety | Calories (per 100 g) | Sugar (per 100 g) | Flavor Profile |
|---|---|---|---|
| Granny Smith | 52 kcal | ~10 g | Tart, crisp |
| Honeycrisp | 57 kcal | ~13 g | Sweet-tart, juicy |
| Gala | 58 kcal | ~14 g | Mildly sweet |
| Red Delicious | 59 kcal | ~13.5 g | Sweet, mild |
| Fuji | 63 kcal | ~16 g | Very sweet |
The difference between the lowest-calorie variety (Granny Smith) and the highest (Fuji) is about 20 calories per medium apple — small in absolute terms, but worth knowing if you eat apples daily.
Full Nutrition Profile
Calories tell only part of the story. Here is the complete macronutrient and micronutrient profile for one medium apple (182 g) with skin, based on USDA data:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 95 kcal | — |
| Carbohydrates | 25 g | 9% |
| Fiber | 4.4 g | 16% |
| Sugar | 19 g | — |
| Protein | 0.5 g | 1% |
| Fat | 0.3 g | 0% |
| Vitamin C | 8.4 mg | 9% |
| Potassium | 195 mg | 4% |
ℹ️ Skin On vs. Skin Off
Peeling an apple cuts fiber nearly in half — from 4.4 g down to about 2.1 g — and removes much of the vitamin C and quercetin, a powerful antioxidant. Keep the skin on whenever possible.
The high fiber-to-calorie ratio is what makes apples so filling. Fiber slows digestion, steadies blood sugar, and helps you feel satisfied longer. For a deeper look at how energy density affects hunger, read our guide on what calories actually are.
Green Apples vs. Red Apples
A common question: are green apples lower in calories? In general, yes — but the gap is modest.
| Attribute | Green (Granny Smith) | Red (Gala) |
|---|---|---|
| Calories (medium) | 80 kcal | 95 kcal |
| Sugar | ~12.7 g | ~14.2 g |
| Fiber | ~3.0 g | ~2.5 g |
| Vitamin A | Lower | Higher (beta-carotene) |
Green apples are slightly lower in sugar and higher in fiber, making them a marginally better pick for blood sugar management. Red apples offer more beta-carotene. Both are excellent choices — variety in your diet is what matters most, as we explain in our balanced diet guide.
Apples vs. Other Snacks
How do apples stack up against other common snacks? Apples deliver impressive nutrition per calorie.
| Snack | Calories | Fiber | Sugar |
|---|---|---|---|
| Medium apple | 95 kcal | 4.4 g | 19 g |
| Medium banana | 105 kcal | 3.1 g | 14 g |
| Medium orange | 62 kcal | 3.1 g | 12 g |
| Granola bar (1 bar) | 120 kcal | 1.5 g | 12 g |
| Handful of almonds (28 g) | 164 kcal | 3.5 g | 1.2 g |
Apples offer more fiber than most packaged snacks and come with zero added sugar. If you are curious how calorie density varies across different foods, check out our article on whether all calories are the same.
Are Apples Good for Weight Loss?
Yes. Apples are a smart addition to any weight-loss plan for three reasons:
- High water content — apples are about 86% water, which adds volume without calories.
- Rich in fiber — the 4.4 g of fiber in a medium apple slows gastric emptying and promotes fullness.
- Low glycemic index — with a GI of approximately 36, apples cause a gradual rise in blood sugar rather than a spike.
A 2018 review published in the Journal of the American College of Nutrition found that apple consumption was associated with modest but consistent weight loss across multiple studies. The researchers attributed this largely to the fruit's fiber and polyphenol content.
For practical strategies on creating a calorie deficit, see our guide on calories and weight loss.
Frequently Asked Questions
How many calories are in a medium apple?
A medium apple (about 182 g) contains roughly 95 calories, along with 25 g of carbs, 4.4 g of fiber, and less than 1 g each of protein and fat. The exact count varies slightly by variety — Fuji apples run a bit higher, Granny Smiths a bit lower.
Which apple variety has the fewest calories?
Granny Smith apples sit at the low end with about 52 kcal per 100 g (roughly 80 calories for a medium fruit). Their tartness reflects lower sugar content compared to sweeter varieties like Fuji or Gala.
Do apples have too much sugar?
A medium apple has about 19 g of sugar, but this is naturally occurring fructose packaged with fiber, water, and polyphenols that slow absorption. Apples have a low glycemic index (~36), meaning they do not cause the blood sugar spikes associated with refined sugar. The Harvard T.H. Chan School of Public Health notes that whole fruit consumption is consistently linked to better health outcomes.
Are apples good for weight loss?
Research suggests yes. Apples are low-calorie, high-fiber, and highly satiating. A review in the Journal of the American College of Nutrition found that regular apple intake was associated with weight loss, likely due to fiber and polyphenol content.
Start Tracking What You Eat
Knowing that an apple has 95 calories is useful — but understanding how it fits into your full day is what drives real results. Caloria makes it simple: snap a photo of your meal and get an instant calorie and macro breakdown. No searching, no manual entry.