Apple
Per serving: 1 medium apple (182g)
About Apple
Apples are one of the world's most widely consumed fruits and a cornerstone of healthy eating across cultures. A medium apple (182g) provides 95 calories, 4.4g of dietary fiber, and a broad spectrum of polyphenol antioxidants — all for virtually zero fat and minimal protein. Their impressive nutrient density per calorie makes them a go-to food for weight management.
The star compounds in apples are their polyphenols: quercetin (concentrated in the skin), catechin, and chlorogenic acid. These antioxidants neutralize free radicals and support endothelial function. Apple fiber is primarily pectin, a soluble prebiotic fiber that forms a gentle gel in the gut, slowing carbohydrate absorption and feeding beneficial gut flora.
At-a-Glance Stats
Macronutrient Breakdown
95 kcal
Total calories per 1 medium apple (182g)
Protein
Builds & repairs muscle tissue
1% of typical daily value
Carbohydrates
Primary fuel source for energy
25% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
15% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Quercetin, catechin, and chlorogenic acid protect cells from oxidative damage and reduce chronic inflammation markers.
- 2
Pectin (soluble fiber) feeds Lactobacillus and Bifidobacterium — beneficial gut bacteria linked to improved immunity and mood.
- 3
Regular apple consumption (1+ per day) is associated with lower risk of type 2 diabetes in large epidemiological studies.
- 4
Flavonoids lower LDL cholesterol oxidation and relax blood vessels, supporting cardiovascular health.
- 5
Low glycemic index (36) means blood sugar rises slowly — providing steady, sustained energy.
- 6
86% water content + 4.4g fiber creates strong satiety signals, helping reduce total daily calorie intake naturally.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Eat apples with the skin on — the peel contains 2–5x more quercetin and ursolic acid than the flesh, plus most of the pectin fiber. Wash thoroughly before eating. Pairing an apple with 1–2 tablespoons of almond butter adds healthy fat and protein, turning it into a balanced, satisfying snack.
Diet Compatibility
Frequently Asked Questions
How many calories are in Apple?›
Apple contains 95 calories per 1 medium apple (182g). This includes 0.5g protein (2 kcal), 25.1g carbohydrates (100.4 kcal), and 0.3g fat (2.6999999999999997 kcal).
How much protein does Apple have?›
Apple provides 0.5g of protein per 1 medium apple (182g).
Is Apple good for weight loss?›
86% water content + 4.4g fiber creates strong satiety signals, helping reduce total daily calorie intake naturally. With 95 calories per serving, it can fit well within a calorie-controlled diet.