Apples are one of the most commonly eaten fruits in the world—and one of the most misunderstood when it comes to calories. Some people believe apples are “negative-calorie foods,” while others avoid them because of their natural sugar content. If you’ve ever wondered how many calories are in an apple, the real answer depends on size, variety, and how it’s prepared.
This in-depth guide goes far beyond the usual “95 calories” answer. You’ll learn exactly how apple calories vary, why apples are filling despite being low in calories, and how to enjoy them in a healthy, balanced way.
Table of Contents
Quick Answer: Calories in One Apple
A medium apple (about 182 grams) contains approximately 95 calories.
But apples come in many sizes and types, which means calorie counts can vary more than most people realize.
Calories in Apples by Size & Weight
| Apple Size | Weight (Approx.) | Calories |
|---|---|---|
| Small | 149 g | ~77 calories |
| Medium | 182 g | ~95 calories |
| Large | 223 g | ~116 calories |
| Per 100 g | — | ~52 calories |
Why this matters: Most people underestimate apple size. A large apple can contain nearly 40 more calories than a small one.
Calories in Apples by Variety
Different apple varieties vary slightly in calories due to sugar content and density.
| Apple Variety | Calories (per medium apple) |
|---|---|
| Granny Smith | ~80–85 |
| Gala | ~90–95 |
| Red Delicious | ~95 |
| Fuji | ~100–105 |
| Honeycrisp | ~95–100 |
Key insight: Sweeter apples tend to have slightly more calories, but the difference is modest.
Calories in Apples by Form & Preparation
Preparation dramatically changes calorie density.
| Apple Form | Serving Size | Calories |
|---|---|---|
| Raw apple | 1 medium | ~95 |
| Apple slices | 1 cup | ~65 |
| Applesauce (unsweetened) | ½ cup | ~50 |
| Applesauce (sweetened) | ½ cup | 90–110 |
| Dried apples | ½ cup | 120–140 |
| Apple juice | 1 cup | ~115 |
| Baked apple (plain) | 1 medium | ~100 |
Whole apples are the lowest-calorie, most filling option.
Nutritional Profile of an Apple
Apples are not just about calories—they’re nutrient-dense for their size.
Key Nutrients in One Medium Apple:
-
Carbohydrates: ~25 g
-
Fiber: ~4 g
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Natural sugars: ~19 g
-
Vitamin C: ~14% DV
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Potassium: ~6% DV
-
Phytonutrients: Quercetin, flavonoids, polyphenols
Why Apples Are Low in Calories but Filling
Apples are considered a high-volume, low-calorie food due to:
-
High water content (~85%)
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Soluble fiber (pectin)
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Low energy density
This combination slows digestion, increases fullness, and helps control appetite.
Apple Calories and Blood Sugar
Apples have a moderate glycemic index but a low glycemic load, meaning they don’t spike blood sugar quickly.
Tips for Blood Sugar Control:
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Eat apples whole, not juiced
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Pair apples with protein or fat (e.g., nuts)
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Avoid sweetened apple products
Apples can be a good fruit choice for people managing blood sugar when eaten mindfully.
Are Apples Good for Weight Loss?
Yes—when eaten whole and in reasonable portions.
Why Apples Support Weight Loss:
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Low calories per bite
-
High satiety
-
Easy snack replacement
Example:
A medium apple (~95 calories) vs a granola bar (~180–220 calories).
Apples in Popular Diets
Keto
Not ideal due to carbohydrate content.
Intermittent Fasting
Best eaten when breaking a fast—not during fasting windows.
Plant-Based Diets
Excellent fiber and antioxidant source.
Diabetic-Friendly Diets
Safe in moderation, especially paired with protein.
Apple Calories Compared to Other Fruits
| Fruit | Calories (medium) |
|---|---|
| Apple | ~95 |
| Banana | ~105 |
| Orange | ~62 |
| Grapes (1 cup) | ~104 |
| Mango | ~135 |
Apples sit in the middle range, offering excellent fullness per calorie.
Common Myths About Apple Calories
❌ Apples are “negative calorie” foods
❌ Green apples contain no sugar
❌ Apples cause weight gain
❌ Fruit sugar equals candy sugar
All false when apples are eaten whole and in moderation.
When Apple Calories May Not Be Ideal
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IBS or fructose sensitivity
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Excessive intake (5–6+ apples daily)
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Dental concerns if eaten constantly without oral hygiene
How to Eat Apples Without Adding Hidden Calories
âś” Eat apples whole
âś” Avoid caramel or sugary dips
âś” Choose cinnamon instead of sugar
âś” Pair with nuts instead of nut butter overload
Final Takeaway
If you’re wondering how many calories are in an apple, the answer is reassuring: apples are naturally low in calories, filling, and packed with nutrients. The key is choosing whole apples, watching portion sizes, and avoiding calorie-heavy preparations.