Apple Nutrition Facts
Complete apple nutrition breakdown with 52 kcal per 100g, glycemic index, and diet compatibility.
Written by Victura Nutrition TeamLast updated Jul 14, 2026
52
Calories
0.3g
Protein
13.8g
Carbs
Generally yes
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A medium apple contains around 95 calories, while 100g contains about 52 calories. Per 100g you get about 13.81g carbs and 0.26g protein. Glycemic index is around 36.
Apple is a whole food with approximately 52 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (medium apple)
- 95 kcal
- Calories (100g)
- 52 kcal
- Carbs (100g)
- 13.81g
- Protein (100g)
- 0.26g
- Serving reference
- 182g · medium apple
- Glycemic index
- 36
Serving calculator
How much did you eat or drink — Apple?
52
Calories
0.3g
Protein
13.8g
Carbs
0.2g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central (seeded Phase 0)
52 kcal
Calories
Vitamins
- Vitamin C: 4.6mg
Minerals
- Potassium: 107mg
Scientific explanation
Research-backedApple provides approximately 52 kcal per 100g with 0.3g protein, 13.8g carbohydrates, and 0.2g fat. Dietary fiber is 2.4g per 100g. The glycemic index is estimated at 36 (low), meaning glucose rises at a slow rate after consumption. Values are sourced from USDA FoodData Central and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, apple appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Low calorie density with satisfying crunch
- Soluble fiber (pectin) supports satiety
- Lower GI than tropical fruits
Cons
- Less protein - pair with nuts or cheese
- Juice removes fiber benefits
Best time to eat
Great afternoon snack or salad add-in.
Good windows
- Afternoon snack
- With lunch salads
Consider avoiding
- Apple juice instead of whole fruit
Diet compatibility
Weight loss
Friendly
At 52 kcal and 2.4g fiber per 100g, this food fits calorie-conscious plans.
Keto
Use caution
Net carbs ~11.4g per 100g - too high-carb for standard keto.
Diabetic friendly
Friendly
GI 36 with 10.4g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is an apple healthy?
Yes — an apple is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 36.
Can I eat an apple every day?
Most people can include an apple daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Apples good for weight loss?
At 52 kcal and 2.4g fiber per 100g, this food fits calorie-conscious plans.
How many calories are in an apple?
A typical medium serving of apple has about 52 calories, while 100g contains about 52 calories (USDA reference).
Are Apples good before a workout?
Apples can work before activity when you want easy carbs; pair an apple with protein if your session is long.
Are Apples high in sugar?
Apples contain about 10.4g sugar per 100g — mostly natural sugars when whole.
Is apple good for weight loss?
At 52 kcal and 2.4g fiber per 100g, this food fits calorie-conscious plans.
Is apple keto-friendly?
Net carbs ~11.4g per 100g - too high-carb for standard keto.
What is the glycemic index of apple?
Estimated GI is 36. Pair with protein or fat to blunt glucose response.
Is apple safe for people with diabetes?
GI 36 with 10.4g sugar - generally blood-sugar friendly in moderation.
How we review this guide
- Written by
- Victura Nutrition Team
- Reference sources
- 0
- Last updated
- Jul 14, 2026
References
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