Apple Calories & Nutrition Calculator

A raw apple with skin has 52 kcal per 100g — placing it in the lower-middle tier of fruit calorie density: below banana (89 kcal), mango (60 kcal), and grapes (69 kcal), but above strawberries (33 kcal) and watermelon (30 kcal). The moderate calorie count comes from 13.8g carbohydrates (almost entirely sugars and fiber) with negligible fat (0.17g) and protein (0.26g) ^[1].

One medium apple (182g) provides 95 kcal — a figure so widely known it has become an informal calorie benchmark. A large apple (223g) has 116 kcal; a small one (129g) has 67 kcal. The 86% water content means that apple delivers substantial volume and chewing time relative to its caloric contribution.

For food journaling, apple is one of the easiest fruits to track: one medium apple is roughly 95 kcal. The variation between varieties (Fuji at 63 kcal/100g, Gala at 57 kcal/100g, Granny Smith at 52 kcal/100g) is small enough that using 52 kcal per 100g as a default produces minimal logging error for any variety.

Raw apple with skin has 2.4g fiber per 100g; peeled apple drops to 1.3g — a 46% reduction. One medium unpeeled apple (182g) provides 4.4g fiber (16% of the daily value), while the same apple peeled provides just 2.4g (9% DV). The skin concentrates most of the insoluble fiber (cellulose) and a significant share of the soluble fiber (pectin) ^[1][2].

Potassium drops from 107mg to 90mg per 100g (16% loss) when peeled. Vitamin C drops slightly from 4.6mg to 4.0mg. Vitamin E drops from 0.18mg to 0.05mg — a 72% loss — because the skin concentrates the tocopherols. The calorie reduction from peeling is modest: 52 kcal → 48 kcal (8%).

For nutrition journaling, the peeled-vs-unpeeled distinction matters most for fiber tracking. If you eat apples with skin (as most people do), use the 2.4g/100g fiber value. If peeling for applesauce, baby food, or preference, use 1.3g/100g. The calorie difference is negligible.

Apple's 10.4g total sugars per 100g break down as 5.9g fructose (57%), 2.4g glucose (23%), and 2.1g sucrose (20%). This fructose dominance is the highest ratio among common fruits — bananas are 48% glucose, oranges are 43% sucrose, and grapes are 50% glucose. The high fructose fraction gives apple its clean, pure sweetness without the complex caramel notes of sucrose-dominant fruits ^[1].

One medium apple (182g) has 18.9g total sugar — roughly equivalent to 4.7 teaspoons of table sugar in caloric terms. A cup of apple slices (109g) has 11.3g sugar. These numbers are moderate: a medium banana has 14.4g, a cup of grapes has 23.4g, and a mango has 46g sugar per whole fruit.

For food journaling, apple's sugar content is straightforward to track. The 10.4g per 100g is consistent across most varieties (Fuji is slightly higher at ~11g, Granny Smith slightly lower at ~9.6g). If sugar precision matters, note the variety; if not, the 10.4g default is accurate within 1g for any common apple.

Apple skin contains 4–13mg quercetin per 100g (depending on variety and growing conditions) — a flavonoid antioxidant not captured in USDA's standard nutrient database. Red-skinned varieties (Red Delicious, Fuji) contain more quercetin than green varieties (Granny Smith). The flesh contains significantly less quercetin than the skin ^[2][3].

Quercetin is just one component of apple's broader polyphenol profile, which also includes catechin, epicatechin, chlorogenic acid, and procyanidins. Total polyphenol content ranges from 110–357mg per 100g depending on variety, with the skin contributing 3–6x more polyphenols per gram than the flesh. These compounds are responsible for the slight astringency of apple skin.

For food journaling, standard calorie trackers won't show quercetin or polyphenols. If tracking phytonutrient diversity, note that eating the skin is where the polyphenol value resides. Cooking (baking, stewing) reduces some polyphenol content, but apple pie and baked apples still retain a meaningful fraction.

Drying apple removes approximately 75% of the water (86% → ~32%), concentrating every nutrient: calories jump from 52 to 243 kcal per 100g (4.7x), fiber from 2.4g to 8.7g (3.6x), potassium from 107mg to 450mg (4.2x), and sugars from 10.4g to 57.2g (5.5x). Iron increases dramatically from 0.12mg to 1.4mg (8% DV) due to sulfuring and concentration ^[1].

A 30g serving of dried apple rings — a typical snack portion — has 73 kcal, 2.6g fiber, and 17.2g sugar. This is the same sugar and fiber as about 57g (roughly one-third) of a fresh apple, but compressed into a much smaller volume that's easier to overeat. Vitamin C, however, is largely destroyed during drying: 4.6mg → 3.9mg per 100g dried (and per original weight, this is a massive loss).

For food journaling, dried apple is a common portion-distortion trap. A 50g bag of dried apple chips has 122 kcal — more than a whole medium fresh apple (95 kcal). Always weigh dried apple portions. Treat dried apple as a concentrated snack food, not as a casual fruit equivalent.