Apple: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: fresh
Apple: 52 kcal, 0.3 g protein, 0.2 g fat and 13.8 g carbohydrate per 100 g. A typical portion is 1 medium apple (180 g): about 94 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- Low in fat
| Nutrition | per 100 g | % daily value | portion (180 g) | % daily value |
|---|---|---|---|---|
| Calories | 52 kcal | 3% | 94 kcal | 5% |
| Protein | 0.26 g | 1% | 0.47 g | 1% |
| Fat | 0.17 g | — | 0.31 g | — |
| Carbohydrate | 13.8 g | — | 24.9 g | — |
| Fibre | 2.4 g | 8% | 4.32 g | 14% |
| Sugar(limit) | 10.4 g | 12% | 18.7 g | 21% |
| Saturated fat(limit) | 0.03 g | 0% | 0.05 g | 0% |
| Sodium(limit) | 1 mg | 0% | 1.8 mg | 0% |
| Vitamin C | 4.6 mg | 6% | 8.28 mg | 10% |
Typical portion: 1 medium apple, 180 g, about 94 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: apples, raw apple.
About this food: Apple
The USDA entry is a raw apple eaten with the skin, so 52 kcal per 100 g and 2.4 g of fibre describe the fruit as it is bitten. A medium apple of 180 g is 94 kcal. The weight on the scale includes the core, so if you throw it away, the edible part is a little smaller, and a precise log weighs the apple after coring.
Peeling removes part of the fibre, and varieties differ in sugar and size. Gala or Golden taste sweeter, while Antonovka or Granny Smith feel more tart, yet the figure is still a reasonable average across them. There is no need to hunt for a separate entry for each variety.
Where apples change in the kitchen: baked apples lose water and become denser, so a baked apple with a spoon of sugar or honey and some butter is a recipe of its own. Compote cooked with sugar, sharlotka and dried apple rings also need separate entries, because drying removes most of the water and concentrates the sugar per gram. Apple juice, even homemade, has lost nearly all the fibre.
Store apples in the fridge or a cool cellar, away from other produce, since they release ethylene gas that speeds ripening around them. Firm, unbruised fruit lasts weeks. Wash well and wipe before eating with the skin.
What it is high and low in
No tracked vitamin or mineral in 100 g of apple reaches 10% of the daily reference, so its main contribution to a day is energy.
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared apple with the five foods in our table that are closest in composition (Pineapple, Pear, Mandarin, Blueberries and Sour cherries), per 100 g.
Rank among the six: Protein (1 = most): 6th of 6; Calories (1 = fewest): 3rd of 6; Fibre (1 = most): 2nd of 6; Carbohydrate (1 = fewest): 4th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Apple | 52 | 0.3 | 0.2 | 13.8 | 2.4 |
| Pineapple | 50 | 0.5 | 0.1 | 13.1 | 1.4 |
| Pear | 57 | 0.4 | 0.1 | 15.2 | 3.1 |
| Mandarin | 53 | 0.8 | 0.3 | 13.3 | 1.8 |
| Blueberries | 57 | 0.7 | 0.3 | 14.5 | 2.4 |
| Sour cherries | 50 | 1 | 0.3 | 12.2 | 1.6 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 171688: "Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (fresh). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of apple?
52 kcal per 100 g, with 0.3 g protein, 0.2 g fat and 13.8 g carbohydrate. A typical portion (1 medium apple, 180 g) has about 94 kcal.
How much protein is in apple?
100 g has 0.3 g of protein, which is 1% of a 50 g daily reference, and a typical portion (180 g) has 0.5 g. Protein supplies 2% of its calories.
Which vitamins and minerals does apple contain?
No tracked vitamin or mineral reaches 10% of the daily reference per 100 g, or USDA has no value for it. What this food mainly provides is energy: 52 kcal per 100 g.