Apples are like a reliable friend, always there when you need them. You can find them in supermarkets throughout the year.
Would you like to know more about them?
How many calories are in an apple? What health benefits do they offer? Should you include them in your diet?
Read on for the answers.
How many calories are in 100 grams of apple?
When discussing apple calories, we mean the edible part: the flesh and skin.
Apple calories
100 grams of apple contain 56 calories.
Apple macronutrients
100 grams of apple provide these macros:
- Protein: 0 g – 0 kcal – (0 %)
- Carbohydrate: 14 g – 56 kcal – (100 %)
- Fat: 0 g – 0 kcal – (0 %)
Apple micronutrients
Vitamins
- Vitamin B1 (thiamin): 0.017 mg
- Vitamin B2 (riboflavin): 0.026 mg
- Vitamin B3 (niacin): 0.091 mg
- Vitamin B5 (pantothenic acid): 0.061 mg
- Vitamin B6 (pyridoxine): 0.041 mg
- Vitamin B9 (folic acid): 3 micrograms
- Vitamin B12 (cyanocobalamin): 0 micrograms
- Vitamin C: 4.6 mg
- Vitamin A: 0 micrograms
- Vitamin D: 0 micrograms
- Vitamin E: 0.18 mg
- Vitamin K: 2.2 micrograms
Minerals
- Calcium: 12 mg
- Iron: 0.12 mg
- Magnesium: 5 mg
- Zinc: 0.04 mg
- Sodium: 1 mg
- Potassium: 107 mg
- Phosphorus: 11 mg
- Selenium: 0 micrograms
How much does an apple weigh?
An apple weighs around 180 g, although size varies between varieties and individual fruit.
An apple weighing 180 grams provides approximately these macros:
- Calories: 100
- Protein: 0 g – 0 kcal – (0 %)
- Carbohydrate: 25 g – 100 kcal – (100 %)
- Fat: 0 g – 0 kcal – (0 %)
Do all apples contain the same calories?
No. Apple calories vary between varieties, as sweeter apples tend to contain more sugars.
The differences are small, so choose according to taste rather than calorie content.
If you like red apples, try Fuji or Pink Lady. For fans of green apples, our team enjoys Granny Smith.
Why is eating apples good for you?
For several reasons.
They offer antioxidant activity through vitamin C, flavonoids and polyphenols. They also provide B vitamins, phosphorus, potassium and calcium, plus compounds involved in the digestion of fat-rich foods.
Their macronutrients include carbohydrate as fibre and simple sugars, including fructose, glucose and sucrose.
Both fibre types, soluble and insoluble, support bowel function. Together with their water content, over 80%, this makes apples filling.
Apples can be considered in diets addressing constipation or diarrhoea, depending on preparation and tolerance.
Their pectin, a type of fibre, helps explain their digestive effects.
Should you peel an apple?
If you wash it thoroughly, keeping the skin can be a good choice.
The skin contains many antioxidants, vitamins and minerals, so eating it preserves those benefits. The skin is worth keeping where tolerated.
With certain digestive problems such as diarrhoea, a peeled apple may be better tolerated and have a more astringent effect.
How many apples can you eat each day?
Apples can feature several times a day, according to your needs and tolerance.
Variety still matters. Even if you love apples, include other fruits too.
The nutrients we need are distributed across many foods. Including different foods supplies a broader range, so a varied, balanced diet is a useful foundation.
What is the best time to eat an apple?
There are plenty of options.
Try one in the mid-morning or afternoon as a quick snack. Its filling nature and the ease of carrying it make it a useful bag staple. Pair it with nuts, dairy or other foods.
It can complement breakfast, provide dessert after lunch or dinner, or fit into a pre- or post-workout meal.
3 apple recipes
Perhaps you now want more apples in your diet.
What can you do beyond eating one fresh?
Here are three ideas from our app:
- Whipped fresh cheese with muesli, apple and chocolate
- Cream of cauliflower and apple soup
- Oat and apple cake
For more variety and guidance from a sports nutritionist who can support you towards better performance and your goals, explore our subscription options.
