Calories by quantity and serving size
| Amount | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 medium apple | 182 g | 95 kcal | 0.5 g | 25 g | 0.5 g |
| 2 x medium apple | 364 g | 190 kcal | 1 g | 50.5 g | 0.5 g |
| 3 x medium apple | 546 g | 285 kcal | 1.5 g | 75.5 g | 1 g |
| 1 small apple | 149 g | 75 kcal | 0.5 g | 20.5 g | 0.5 g |
| 1 large apple | 223 g | 115 kcal | 0.5 g | 31 g | 0.5 g |
| 1 cup apple slices | 109 g | 55 kcal | 0.5 g | 15 g | 0 g |
| 100 g | 100 g | 50 kcal | 0.5 g | 14 g | 0 g |
How cooking and toppings change the calories
| Version | Calories | Protein | Fat |
|---|---|---|---|
| 1 medium apple (as above) | 95 kcal | 0.5 g | 0.5 g |
| Apple shake: 1 medium apple, 1 cup whole milk, 2 tsp sugar | 275 kcal | 8 g | 8 g |
| 1 medium apple with 10 almonds | 165 kcal | 3 g | 6.5 g |
Nutrition facts for 1 medium apple
| Nutrient | 1 medium apple | Per 100 g |
|---|---|---|
| Calories | 95 kcal | 50 kcal |
| Protein | 0.5 g | 0.5 g |
| Carbohydrates | 25 g | 14 g |
| Fat | 0.5 g | 0 g |
| Fibre | 4.5 g | 2.5 g |
| Sugars | 19 g | 10.5 g |
| Sodium | 2 mg | 1 mg |
| Potassium | 195 mg | 107 mg |
| Calcium | 11 mg | 6 mg |
| Iron | 0.2 mg | 0.1 mg |
Is apple good for weight loss?
Apples are one of the easiest fruits to fit into a weight loss diet. A medium apple is about 95 kcal with 4.5 g of fibre, and eating a whole fruit takes longer and fills you more than drinking the same fruit as juice.
Shakes and juices are where the calories add up. An apple shake with a cup of whole milk and two teaspoons of sugar is about 275 kcal, nearly three times the plain fruit. Eat the apple whole, and if you want a more filling snack, add some protein: a medium apple with ten almonds is about 165 kcal.
Tips to keep apple lighter
- Keep the skin. Wash the apple well and eat it unpeeled for the fibre.
- Whole fruit over juice. A glass of juice uses more fruit than you would eat in one go and leaves most of the fibre behind.
- Add protein. Apple slices with a few almonds or a small handful of peanuts make a snack that lasts until the next meal.
- Check the size. Apples vary a lot, so weigh one once and pick the closest row in the table above.
1 seb me kitni calorie hoti hai? Ek medium seb (182 g) mein lagbhag 95 kcal aur 4.5 g fibre hota hai.
Apple compared
| Food (per 100 g) | Calories | Protein | What to know |
|---|---|---|---|
| Apple | 50 kcal | 0.5 g | - |
| Banana | 90 kcal | 1 g | Banana has more calories and carbohydrate per 100 g; apple has more fibre per calorie. |
| Mango | 60 kcal | 1 g | Mango has slightly more calories per 100 g and is often eaten in larger portions or as aamras with sugar. |
How we calculated these numbers
Values from USDA FoodData Central (SR Legacy), entry "Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)".
Calories are rounded to the nearest 5 kcal and macros to the nearest 0.5 g. Home cooking varies, mostly in portion size and oil, so treat these as good estimates rather than exact values. The text on this page was drafted with AI assistance and checked by the Calo AI Team; every number is calculated from the data above. Read more in how we calculate.