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Apple calories depend mostly on size: in USDA data, a medium raw apple with the skin on (about 182 grams) has about 95 calories, a small one about 77 and a large one about 116. A medium apple also brings about 4.4 grams of fiber, roughly 16% of the Daily Value, plus some vitamin C and potassium, and almost no fat or protein. Below is a full apple nutrition table by size, how the skin, the variety and processing change the numbers, what the research says when people ask whether apples are healthy, and the safety notes on seeds and allergy.
Peptide Labs does not sell apples or apple products. This article is general nutrition information, not medical advice.
Key Takeaways
- A medium raw apple with skin has about 95 calories and 4.4 grams of fiber (16% DV) in USDA data.
- Peeling an apple cuts its fiber roughly in half, from 2.4 to 1.3 grams per 100 grams.
- A cup of unsweetened apple juice has about as many calories as a medium apple but almost no fiber.
- A 2020 crossover trial found two whole apples a day lowered total and LDL cholesterol compared with a matched apple drink in 40 adults.
- Swallowing the seeds in an apple core is considered safe by Poison Control; chewing many seeds is not advised.
Apple calories by size
The table uses the USDA FoodData Central SR Legacy entry for raw apples with skin (FDC 171688) and USDA’s portion weights. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. Apple calories come almost entirely from carbohydrate, most of it natural sugar.
| Raw apple with skin (USDA FDC 171688) | Weight | Calories | Carbohydrate (% DV) | Fiber (% DV) | Total sugars |
|---|---|---|---|---|---|
| Small apple | 149 g | 77 | 20.6 g (7%) | 3.6 g (13%) | 15.5 g |
| Medium apple | 182 g | 95 | 25.1 g (9%) | 4.4 g (16%) | 18.9 g |
| Large apple | 223 g | 116 | 30.8 g (11%) | 5.4 g (19%) | 23.2 g |
| 1 cup slices | 109 g | 57 | 15.1 g (5%) | 2.6 g (9%) | 11.3 g |
Grocery apples vary a lot in size, so weighing one or reading the Nutrition Facts label on packaged sliced apples gives a closer number than guessing. For how apples fit next to other fruits, our guides to sugar levels in fruit and fiber-rich foods compare many options.
Apple nutrition facts for a medium apple
Beyond calories, a medium apple is a modest source of most vitamins and minerals. Its main contribution is fiber, including pectin, a soluble fiber that forms a gel in water.
| Nutrient (medium raw apple with skin, 182 g) | Amount | % DV |
|---|---|---|
| Calories | 95 | Not applicable |
| Carbohydrate | 25.1 g | 9% |
| Fiber | 4.4 g | 16% |
| Total sugars | 18.9 g | No DV |
| Protein | 0.5 g | 1% |
| Fat | 0.3 g | 0% |
| Vitamin C | 8.4 mg | 9% |
| Potassium | 195 mg | 4% |
| Vitamin K | 4.0 mcg | 3% |
The fiber is what makes a whole apple different from apple juice. Our guide to daily fiber intake explains the reference values, and our soluble fiber guide covers how gel-forming fibers like pectin behave. Apples are not a standout for vitamin C; our guide to vitamin C sources lists fruits with far more, such as strawberries and kiwi.
Skin, variety and processing change the numbers
Per 100 grams, USDA data show the skin carries a large share of the fiber: 2.4 grams with skin vs 1.3 grams peeled, so a peeled medium apple has about 2.1 grams of fiber instead of 4.4. Varieties differ only a little. Granny Smith has slightly more fiber and less sugar than sweeter types, while Fuji is a bit higher in calories and sugar.
| Per 100 g, raw with skin (USDA FDC ID) | Calories | Fiber (% DV) | Total sugars |
|---|---|---|---|
| Apple, all types (171688) | 52 | 2.4 g (9%) | 10.4 g |
| Fuji (167793) | 63 | 2.1 g (8%) | 11.7 g |
| Gala (168204) | 57 | 2.3 g (8%) | 10.4 g |
| Granny Smith (168203) | 58 | 2.8 g (10%) | 9.6 g |
| Red Delicious (168201) | 59 | 2.3 g (8%) | 10.5 g |
| Apple without skin (171689) | 48 | 1.3 g (5%) | 10.1 g |
Processing matters more than variety. The next table compares common apple products by USDA serving.
| Form (USDA FDC ID) | Amount | Calories | Total sugars | Fiber |
|---|---|---|---|---|
| Medium raw apple with skin (171688) | 182 g | 95 | 18.9 g | 4.4 g |
| Apple juice, unsweetened (173933) | 1 cup, 248 g | 114 | 23.9 g | 0.5 g |
| Applesauce, unsweetened (171695) | 1 cup, 244 g | 102 | 22.9 g | 2.7 g |
| Dried apples, uncooked (171691) | 1 cup, 86 g | 209 | 49.2 g | 7.5 g |
Juice keeps the sugar and loses nearly all the fiber, and dried apples concentrate both sugar and calories into a small volume, so a cup goes quickly. Our low glycemic foods guide explains why whole fruit behaves differently from juice. Apple cider vinegar is a separate product made by fermenting apple juice; our apple cider vinegar guide covers what that research shows.
Are apples healthy? What the research shows
Apples are a whole fruit with fiber and plant compounds called polyphenols, and the Dietary Guidelines encourage whole fruit in general. Specific trials of apples are fewer than the old proverb suggests.
- Cholesterol trial (2020, American Journal of Clinical Nutrition): 40 adults with mildly raised cholesterol ate two whole apples a day for 8 weeks and, in a separate 8-week period, drank a sugar- and calorie-matched apple drink. Whole apples lowered total and LDL cholesterol and triglycerides compared with the drink, while blood pressure did not change. The study used one apple variety rich in polyphenols and was small.
- An apple a day (2015, JAMA Internal Medicine): a survey study of 8,399 US adults found that daily apple eaters avoided doctor visits slightly more often before adjustment, but after accounting for education, smoking and other factors the difference was no longer significant. Apple eaters were marginally more likely to avoid prescription medicines. This type of study cannot show cause and effect.
- Lab and gut research: a companion paper to the cholesterol trial found new polyphenol breakdown products made by gut bacteria in urine after apple eating. That is interesting biology, not proof of a health effect.
So, are apples healthy? They are a low-fat, fiber-containing fruit that fits most eating patterns, and the most carefully controlled apple trial so far showed modest cholesterol changes in a small group. Apples do not replace medical care for cholesterol or blood sugar; people managing diabetes should ask their clinician or dietitian how fruit fits their plan. If you are eating smaller portions on a GLP-1 medicine, our GLP-1 diet guide covers how fiber-rich fruit fits in.
Apple seeds and allergy
- Seeds: Poison Control (the National Capital Poison Center) says apple seeds contain amygdalin, which the body breaks down into cyanide, but that they contain very little, so swallowing the seeds in an apple core is safe. A person would need to chew and swallow a large number of seeds to risk poisoning. Poison Control advises removing seeds before giving apples to children and keeping them away from pets. If someone has chewed many seeds, call Poison Help at 1-800-222-1222.
- Birch pollen link: a 2021 review found that in northern and central Europe most apple allergy comes from cross-reaction with birch pollen, a form of pollen-food syndrome, while in Mediterranean countries it is more often tied to peach allergy. Peeling and cooking may lower the risk of reactions for some people.
- Labels: apples are not one of the nine major food allergens that US labels must declare. Hives, throat swelling or breathing trouble after eating apple needs urgent care; for milder symptoms see an allergist, and our elimination diet guide explains why testing should be supervised.
Frequently Asked Questions
How many calories are in an apple?
In USDA data, about 77 in a small, 95 in a medium and 116 in a large raw apple with skin.
Are apples healthy?
Apples are a low-fat fruit with fiber and polyphenols. A small 2020 trial found whole apples lowered cholesterol compared with a matched apple drink.
Is it better to eat apple skin?
The skin holds much of the fiber. USDA data show 2.4 grams of fiber per 100 grams with skin vs 1.3 grams peeled.
Which apple has the fewest calories?
Differences are small. Per 100 grams, Gala, Granny Smith and Red Delicious list 57 to 59 calories and Fuji 63 in USDA data.
Is apple juice as good as a whole apple?
No. A cup of unsweetened apple juice has more sugar than a medium apple and almost no fiber.
Are apple seeds poisonous?
They contain small amounts of amygdalin. Poison Control says swallowing the seeds in a core is safe, but chewing many seeds is not.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Grass-Fed Beef: Nutrition, Labels and Grass-Fed vs Grain-Fed, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Low Sugar Fruits: USDA Sugar per Serving, From Lowest to Highest, Types of Apples: Common Varieties With USDA Nutrients.