Calories in Apple: Protein, Carbs and Fat per 100 g and per Serving
Quick answer: A medium apple (3 inches across, 182 g with the skin, core removed) has about 95 kcal: 25 g of carbohydrate, of which 19 g is sugar and 4.4 g is fiber, with 0.5 g of protein and 0.3 g of fat. Per 100 g a raw apple with skin is 52 kcal. The size of the apple decides almost everything: a small one is about 77 kcal, a large one about 115.
Calories by size
USDA sorts apples by diameter. The weights below are for the part you eat: the fruit with skin, without the core and stem.
| Size | Weight | Calories | Protein | Carbs | Sugar | Fiber |
|---|---|---|---|---|---|---|
| Extra small (2½" across) | 101 g | 53 kcal | 0.3 g | 14 g | 10 g | 2.4 g |
| Small (2¾" across) | 149 g | 77 kcal | 0.4 g | 21 g | 15 g | 3.6 g |
| Medium (3" across) | 182 g | 95 kcal | 0.5 g | 25 g | 19 g | 4.4 g |
| Large (3¼" across) | 223 g | 115 kcal | 0.6 g | 31 g | 23 g | 5.4 g |
| 1 cup, sliced | 109 g | 57 kcal | 0.3 g | 15 g | 11 g | 2.6 g |
| 1 cup, quartered or chopped | 125 g | 65 kcal | 0.3 g | 17 g | 13 g | 3.0 g |
Fat stays under 0.5 g for every size. Diameter is a rough guide: an apple wider than 3¼ inches is above the largest USDA band, and two apples of the same width can differ in weight. If you have a kitchen scale, weigh it and use the per-100 g line below: 52 kcal per 100 g, so a 250 g apple is about 130 kcal.
Per 100 g nutrition
Raw apple with skin, per 100 g:
| Nutrient | Amount |
|---|---|
| Calories | 52 kcal |
| Protein | 0.3 g |
| Fat | 0.2 g |
| Carbohydrate | 14 g |
| Sugars | 10 g |
| Fiber | 2.4 g |
| Water | 86 g |
| Potassium | 110 mg |
| Vitamin C | 4.6 mg |
An apple is mostly water: 86 g of every 100 g. That is the reason it is low in calories for its size: a medium apple weighs 182 g and still comes in under 100 kcal.
Forms and variants
The skin holds a large share of the fiber. Peeling an apple takes the fiber per 100 g from 2.4 g to 1.3 g, while calories barely move. Per 100 g:
| Form | Calories | Protein | Fat | Carbs | Sugar | Fiber | FDC ID |
|---|---|---|---|---|---|---|---|
| Raw apple, with skin | 52 kcal | 0.3 g | 0.2 g | 14 g | 10 g | 2.4 g | 171688 |
| Raw apple, without skin | 48 kcal | 0.3 g | 0.1 g | 13 g | 10 g | 1.3 g | 171689 |
| Applesauce, canned, unsweetened | 42 kcal | 0.2 g | 0.1 g | 11 g | 9.4 g | 1.1 g | 171695 |
A cup of unsweetened applesauce (244 g) is about 100 kcal, with 23 g of sugar and 2.7 g of fiber. It is close to a medium apple by calories, but with about a third less fiber and none of the chewing. Sweetened applesauce, apple chips and dried apple rings vary a lot by brand; for a packaged product, the label is the right number.
Apple and weight loss
A medium apple is one of the easier snacks to count: about 95 kcal, no added fat, and a size you can see. Its 4.4 g of fiber is roughly 15% of the 28 g Daily Value used on US food labels. A whole apple also takes time to eat, which is part of why it works as a snack between meals.
Where apples add calories is in what goes with them. Peanut butter on apple slices is mostly peanut butter: two tablespoons add more energy than the apple itself. Apple pie, crumble and caramel apples are desserts, and they should be logged that way. If you want a target to log against, start with how to set a calorie deficit for weight loss.
How to log it
Voice is the quickest: "a medium apple" or "one large apple". Size is the fact the app needs, so say it. If you ate half, say "half an apple".
Photo recognises an apple easily, but a photo shows diameter badly. Put the apple next to a mug or a hand for scale, or say "a large apple" by voice instead. For sliced apple on a plate, say roughly how much it was: "one apple, sliced".
Barcode is for packaged products: applesauce cups, apple chips, dried rings, juice. Loose fruit has no barcode.
CalMePlease logs an apple from a voice note or a photo, shows the estimated weight in grams so you can correct it in one tap, and returns sugar and fiber alongside calories. More on voice food logging.
FAQ
How many calories are in an apple? A medium apple (3 inches across, 182 g) has about 95 kcal. A small one is about 77 kcal and a large one about 115.
How many calories are in 100 g of apple? 52 kcal per 100 g of raw apple with skin, with 14 g of carbohydrate, 10 g of sugar and 2.4 g of fiber.
How much sugar is in an apple? About 19 g in a medium apple and 10 g per 100 g. It comes packed with 4.4 g of fiber and a lot of water, which makes it a different case from sugar added to a drink.
How much fiber is in an apple? About 4.4 g in a medium apple with the skin on. Without the skin, fiber drops to 1.3 g per 100 g, about half.
How much protein is in an apple? Almost none: 0.5 g in a medium apple. Pair it with yogurt, cheese or nuts if you want protein in the same snack.
Is an apple good for weight loss? It fits a deficit well: about 95 kcal for a medium apple, almost no fat and 4.4 g of fiber. Like any food, it helps by replacing something with more calories, not by adding to the day.
Data: USDA FoodData Central, SR Legacy — Apples, raw, with skin (FDC ID 171688); Apples, raw, without skin (FDC ID 171689); Applesauce, canned, unsweetened, without added ascorbic acid (FDC ID 171695). Portion weights from the 171688 and 171695 records. Fiber Daily Value: FDA Nutrition Facts label (28 g). Values checked October 2026.
Related: Calories in banana · How much fiber per day · Snacks under 100 calories
CalMePlease logs an apple by size from a voice note or a photo, with sugar and fiber per serving. Free on the App Store.
