Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Small apple, 120 g | 56 | 0.5 | 0.5 | 11.8 |
| Medium apple, 170 g | 80 | 0.7 | 0.7 | 16.7 |
| Large apple, 230 g | 108 | 0.9 | 0.9 | 22.5 |
| 100 g | 47 | 0.4 | 0.4 | 9.8 |
Your plate isn't the average one
The table shows average reference values. Take a photo of your plate: we will count the composition, macros and FoodMate Score of exactly your serving. Free, no sign-up, the photo is not stored.
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Fresh | 80 kcal |
| Baked without sugar | 80 kcal |
| Baked with a teaspoon of honey | 112 kcal |
| Dried apples, 30 g handful | 76 kcal |
| Apple juice, 200 ml glass | 92 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 17 mg | 17% |
| Potassium | 473 mg | 14% |
| Vitamin K | 3.7 mcg | 3% |
How many calories are in one apple
A medium apple weighs 150-180 g, 170 g on average, and gives 80 kcal: 17 g of carbs, about 3 g of it fiber, and almost no fat or protein. A small 120 g apple is 56 kcal, a large 230 g one is 108. The core is usually not eaten, but it weighs only 10-15 g, so you can count the whole apple. If the apple is large and sweet, like Gala or Fuji, add 10-15 kcal.
Green or red apple
The popular idea that green apples are much lighter than red ones does not hold up: varieties differ by 5-10 kcal per 100 g. Green apples seem more diet-friendly because they are more sour, with more malic acid, while the sugar is about the same. Choose apples by taste: the calories barely depend on it. Size matters more: a large apple can weigh as much as two small ones.
Baked, dried and juice
A baked apple loses water but keeps the calories of the fresh one: about 80 kcal each without sugar. With a spoon of honey it is 112. Dried apples are denser: 253 kcal per 100 g, and a 30 g handful is 76 kcal, almost a whole fresh apple. A glass of apple juice is 92 kcal, but without fiber it barely fills you up, and drinking two glasses is easier than eating two apples.
Apples for weight loss
An apple is one of the best snacks in a deficit: 80 kcal, fiber and volume you have to chew. One apple will not replace lunch, but it helps you get there without cookies. It is better eaten with the skin: most of the fiber is there. An apple-only diet lacks protein, and the weight usually comes back after it, so it works better to simply add an apple to your usual diet.
How to count your serving
Weigh the apple and multiply by 0.47, or log a medium apple as 80 kcal. If the apple is in a pie, a salad or on oatmeal, take a photo of the plate in MyFoodMate AI: the app counts the calories of the whole dish.