Calories and Nutrition of Apples
Discover the calories in apples & their rich nutritional value. Learn about the fibre, vitamins, and antioxidants in this healthy fruit and its amazing health benefits.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 18th Aug, 2025
Introduction
Apples are one of the most popular and easily available fruits worldwide. They are not only delicious but also packed with essential nutrients that can benefit your health in many ways. If you've ever wondered about the calories in an apple or how nutritious they really are, this article will break it all down for you in simple terms.
Nutritional Value of Apples
A medium-sized apple (about 182 grams) contains approximately:
Calories: 95
Carbohydrates: 25 grams (including 19 grams of natural sugar and 4 grams of fibre)
Protein: 0.5 grams
Fat: 0.3 grams
Vitamin C: 14% of the Daily Value (DV)
Potassium: 6% of the DV
Vitamin K: 5% of the DV
Apples also contain small amounts of calcium, iron, magnesium, and antioxidants like quercetin and flavonoids, which help fight inflammation and support overall health.
Health Benefits of Eating Apples
Apples offer numerous health benefits that include:
1. Supports Heart Health
The fibre (especially soluble fibre like pectin) in apples helps lower bad cholesterol (LDL).
Antioxidants in apples may reduce blood pressure and inflammation, lowering the risk of heart disease.
2. Aids Digestion
The fibre in apples promotes healthy digestion and prevents constipation.
Apples contain natural compounds that support gut-friendly bacteria.
3. Helps in Weight Management
Apples are low in calories and high in fibre, keeping you full for longer and reducing unnecessary snacking.
4. Boosts Immunity
Vitamin C in apples strengthens the immune system and helps the body fight infections.
5. May Lower Diabetes Risk
The polyphenols in apples help regulate blood sugar levels, reducing the risk of type 2 diabetes.
How Many Apples Should You Eat Daily?
While apples are healthy, moderation is key. Eating 1-2 apples per day is a good amount for most people. However, if you have diabetes, you may need to monitor your intake due to the natural sugars.
Best Ways to Include Apples in Your Diet
Best ways to include apples in your diet:
As a Snack: Eat them fresh with the skin on for maximum fibre and nutrients.
In Salads: Add sliced apples to green or fruit salads for a sweet crunch.
In Smoothies: Blend with yogurt, spinach, and a little honey for a nutritious drink.
Baked or Cooked: Try baked apples with cinnamon or add them to oatmeal.
Consult Top Specialists for Personalised Tips
Things to Keep in Mind
Wash thoroughly: Apples may have pesticide residues, so rinse them well before eating.
Avoid Excessive Juice: Apple juice lacks fibre and has concentrated sugar, so whole apples are a better choice.
Allergies: Some people may have mild allergies to apples, leading to itching or swelling. If this happens, consult a doctor.
When to Consult a Doctor?
If you experience digestive discomfort, blood sugar spikes, or allergic reactions after eating apples, it’s best to seek medical advice. You can easily book a consultation with a nutritionist or dietitian on Apollo 24|7 to get personalized dietary recommendations.
Final Thoughts
Apples are a fantastic addition to a balanced diet. They provide essential nutrients, support digestion, and may even help prevent chronic diseases. Whether you enjoy them as a quick snack or part of a meal, apples are a simple yet powerful way to boost your health.
So, next time you reach for a snack, grab an apple—it’s nature’s perfect health booster!
Want to know more about your diet? Book a consultation with a nutrition expert on Apollo 24|7 today!
Consult Top Nutritionists
Consult Top Specialists for Personalised Tips
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Consult Top Nutritionists
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
