Nutrition for Apple

Calories, Protein, Vitamins and More


image of apple source

Apple Nutrition Summary

One apple (223 grams or 0.5 lb) contains 116 calories and 0.6 grams of protein. Apple consist of 86% water, 14% carbohydrates, and less than 1% of protein or fat.

Apple is an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of Vitamin C.

In one apple:

  • Calories: 116
  • Protein: 0.6 g
  • Sugar: 23.2 g
  • Dietary fiber: 5.4 g
  • Fat: 0.4 g, (Saturated: 0.1 g)
  • Sodium: 2.2 mg
There is no significant amounts of cholesterol in apple.

See the Apple Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Apples, raw, with skin.

Calories in Apple

Apple has 116 calories per apple or 52 calories for every 100 grams. Most of its calories are from carbohydrates.

95 percent of calories in apple are from carbohydrates, 3% of calories are from fat and 2% of calories are from protein.

Calories from Carbs

The majority, or 95% of the calories in apple are from carbohydrates. The carbs in apple are mostly in the form of dietary fiber and sugar (19% and 81%). A great high-fiber food, a single apple contains 21% of recommended daily values or 5.4 grams of dietary fiber.

  • Dietary fiber: 5.4 g
  • Sugar: 23.2 g
  • Starch: 0.1 g

Calories from Fat

A small portion, or 3% the calories in apple are from fat. Apple is very low in total fat, with 0.4 grams per apple. It also is cholestrol free. Most of the fat in apple are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in apple.

Calories Similar to Apple

Some other fruits or fruit juices with similar calories to apple by weight:

Protein in Apple

A single apple contains 0.6 grams of protein. Apple is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.58 g
  • Leucine: 0.03 g
  • Lysine: 0.03 g
  • Valine: 0.03 g
There is no significant amounts of tryptophan, threonine, isoleucine, methionine, phenylalanine or histidine in apple.

Protein Similar to Apple

Some other fruits or fruit juices with similar amounts of protein to apple by weight:

Vitamins and Minerals in Apple

An good source of nutrients, apple contains abundant amounts of potassium. In fact, a single apple contains 10% of recommended daily values or 238.6 mg of potassium.

Vitamins in apple (1 large):
  • Vitamin a: 6.7 ug
  • Riboflavin: 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 10.3 mg
  • Vitamin e: 0.4 mg
  • Folate: 6.7 ug
  • Vitamin k: 4.9 ug
Minerals in apple (1 large):
  • Calcium: 13.4 mg
  • Potassium: 238.6 mg
  • Iron: 0.3 mg
  • Magnesium: 11.2 mg
  • Zinc: 0.1 mg
  • Phosphorus: 24.5 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 7.6 mg
There is no significant amounts of selenium, thiamin, pantothenic acid or vitamin b12 in apple.

Similar to Apple for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to apple:

Flavonoids and Carotenoids in Apple [3]

Apple contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids luteolin, kaempferol and quercetin. In one apple:

  • beta-carotene: 60 ug
  • lutein + zeaxanthin: 65 ug
  • luteolin: 0.27 mg
  • kaempferol: 0.31 mg
  • Quercetin: 8.94 mg

Apple Nutrition Chart

Apple:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Apple in Cooking

Apple is in the top 10% of most popular ingredients for recipes. Apple can be consumed raw and is often cored, peeled, chopped or sliced before cooking or serving. Most recipes call for one or two apples.

Friends and Relatives of Apple

Other similar relatives:


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