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Apple nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 93 kcal | 62 kcal |
| Protein | 0.4 g | 0.3 g |
| Carbohydrate (available) | 19.7 g | 13.1 g |
| Dietary fibre | 3.9 g | 2.6 g |
| Fat | 1 g | 0.6 g |
Serving: 1 medium apple, about 150 g. IFCT 2017 food code E001, "Apple, big (Malus domestica)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on apple
Whole fruit
One counted fruit in place of a sweet or a packet snack.
- 0.5 g of protein for every 100 kcal.
- One serving gives 0.4 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.9 g of fibre in a serving.
How apple fits a plan that loses fat and keeps muscle
IFCT 2017 lists a big red apple at 62 kcal and 2.6 g of fibre per 100 g. Eat the skin, where much of the fibre sits; apple juice keeps almost none of it.
An apple is low in protein, so pair it when it is a snack on its own. Apple slices with peanut butter, or with a cube of paneer, keep hunger quiet far longer than the apple alone.
Apple in an Indian kitchen
Indian apples from Himachal and Kashmir arrive in autumn and are usually crisper and cheaper than imported ones. Wash them well and eat the skin, which carries much of the fibre. Sliced apple with a teaspoon of peanut butter, or chopped into a bowl of curd with cinnamon, is a snack that keeps you full. Apple juice, even with no sugar added, loses the fibre and is easy to drink in large amounts.
Pair it, or swap it
Apple slices with a teaspoon of peanut butter, or an apple with a small handful of roasted chana, balance the snack.
Worth knowing
Apple cider vinegar is not apple. No vinegar burns fat; the fruit is the useful part.
Apple against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Apple | 62 kcal | 0.3 g | 2.6 g |
| Apple, green | 51 kcal | 0.5 g | 2.5 g |
| Pear | 38 kcal | 0.4 g | 4.5 g |
| Guava, white | 32 kcal | 1.4 g | 8.6 g |