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Apple Nutrition Facts: Is Apple Good for You?
A raw apple with skin provides dietary fiber and small amounts of vitamins like vitamin C. It is naturally low in fat, sodium, and cholesterol. Most of its calories come from carbohydrates, primarily natural sugars. Whether an apple is a beneficial choice depends on the portion size and how it fits into your overall daily diet.
Per 100 g · Apples, raw, with skin (Includes foods for USDA’s Food Distribution Program)
What stands out in apple
- Carbohydrates and fiber. A 100-gram serving of raw apple with skin contains 13.8 grams of carbohydrates. This amount includes 2.4 grams of dietary fiber, which provides 9% of the Daily Value.
- Calories and sugar content. This data shows 52 calories and 10.4 grams of total sugars per 100 grams of apple. A medium apple with a 3-inch diameter has 95 calories and 18.9 grams of sugar.
- Low in fat and sodium. Apples are very low in fat, with 0.17 grams per 100-gram serving. They are also cholesterol-free and contain just 1 milligram of sodium.
- Source of some vitamins. Per 100 grams, apples supply small amounts of several vitamins, including 4.6 mg of Vitamin C (5% of the Daily Value) and 2.2 mcg of Vitamin K (2% of the Daily Value).
What to keep in mind
- Apples contain carbohydrates, with a significant portion from natural sugars. A 100-gram serving has 10.4 grams of sugar. Portion size determines the total amount of sugar and calories; a large apple has over 23 grams of sugar and 116 calories.
Apple nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 52 kcal | – |
| Protein | 0.26 g | 1% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Monounsaturated fat | 0.01 g | – |
| Polyunsaturated fat | 0.05 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 13.8 g | 5% |
| Dietary fiber | 2.4 g | 9% |
| Total sugars | 10.4 g | – |
| Water | 85.6 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 107 mg | 2% |
| Calcium | 6 mg | 0% |
| Iron | 0.12 mg | 1% |
| Magnesium | 5 mg | 1% |
| Phosphorus | 11 mg | 1% |
| Zinc | 0.04 mg | 0% |
| Copper | 0.03 mg | 3% |
| Manganese | 0.04 mg | 2% |
| Selenium | 0 mcg | 0% |
| Vitamin A (RAE) | 3 mcg | 0% |
| Vitamin C | 4.6 mg | 5% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 2.2 mcg | 2% |
| Thiamin (B1) | 0.02 mg | 1% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.09 mg | 1% |
| Vitamin B6 | 0.04 mg | 2% |
| Folate (DFE) | 3 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 3.4 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Apple by portion
The nutrition in an apple changes with its size. A medium apple (3-inch diameter) provides 95 calories, 25.1 grams of carbohydrates, and 4.4 grams of fiber. A large apple (3-1/4-inch diameter) contains 116 calories, 30.8 grams of carbs, and 5.4 grams of fiber. For smaller servings, one cup of chopped apple has 65 calories and 3 grams of fiber, while a small apple (2-3/4-inch diameter) has 77 calories and 3.6 grams of fiber.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, quartered or chopped | 125 g | 65 | 0.3 g | 17.2 g | 3 g | 0.2 g |
| 1 cup slices | 109 g | 57 | 0.3 g | 15 g | 2.6 g | 0.2 g |
| 1 large (3-1/4″ dia) | 223 g | 116 | 0.6 g | 30.8 g | 5.4 g | 0.4 g |
| 1 medium (3″ dia) | 182 g | 95 | 0.5 g | 25.1 g | 4.4 g | 0.3 g |
| 1 small (2-3/4″ dia) | 149 g | 77 | 0.4 g | 20.6 g | 3.6 g | 0.3 g |
| 1 extra small (2-1/2″ dia) | 101 g | 53 | 0.3 g | 13.9 g | 2.4 g | 0.2 g |
How apple compares with other fruits
Compared to other fruits, an apple’s nutrition profile is moderate in several areas. Its 52 calories per 100 grams are similar to those in pineapple (50), tangerine (53), and pear (57). Among 30 fruits analyzed, apples rank in the middle for carbohydrate (15th) and dietary fiber (14th) content. The 2.4 grams of fiber in an apple is less than in raspberries (6.5 g) but more than in pineapple (1.4 g). Apples rank lower for their content of some micronutrients, including Vitamin C (24th) and potassium (29th).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Apple | 52 | 0.26 g | 13.8 g | 2.4 g | 0.17 g |
| Raspberries | 52 | 1.2 g | 11.9 g | 6.5 g | 0.65 g |
| Tangerine | 53 | 0.81 g | 13.3 g | 1.8 g | 0.31 g |
| Pineapple | 50 | 0.54 g | 13.1 g | 1.4 g | 0.12 g |
| Pear | 57 | 0.36 g | 15.2 g | 3.1 g | 0.14 g |
Quick answers
How many calories are in a medium apple?
According to USDA data, one medium raw apple with a 3-inch diameter has 95 calories.
How much sugar is in a large apple?
A large raw apple (3-1/4-inch diameter) contains 23.2 grams of total sugars.
How much fiber is in an apple?
A medium apple (3-inch diameter) provides 4.4 grams of dietary fiber. A 100-gram serving, which is a little more than half a medium apple, has 2.4 grams of fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how apple fits your situation.
Last updated October 21, 2026