How Many Calories Are In An Apple Per 100G? | Crisp Facts

Calories Per 100 Grams: What You Can Expect

Most raw apples with the peel land close to 52 kcal per 100 g. That figure comes from lab datasets that compile many samples. It’s why you’ll see small swings if you compare varieties, ripeness, or growing conditions. A sweeter type can creep a little higher; a tart one can come in a touch lower. You’re still in a tight band for everyday tracking.

Why The Peel Matters

Peel equals fiber and phytonutrients. When you keep the skin on, you get more pectin and a broader mix of plant compounds. That translates to a slightly better satiety punch for the same grams of fruit. Peel-off prep won’t change the energy much per 100 g, but the texture shifts and you give up some roughage.

Macronutrient Snapshot

Per 100 g, carbs sit near ~13.8 g, protein ~0.3 g, and fat ~0.2 g. The carbs are mainly natural sugars with a couple of grams of fiber mixed in. Protein and fat are minimal. If you’re counting macros, that means apples slot cleanly into a carb-forward snack with built-in bulk from water and pectin.

Apple Nutrition Per 100 Grams (Raw With Skin)

This quick table shows typical values you’ll see on lab-sourced databases. Use it as a reference when logging food or planning snacks.

Nutrient	Per 100 g	What It Means
Energy	~52 kcal	Low-energy fruit; easy to fit into any plan.
Carbohydrate	~13.8 g	Mostly natural sugars with some starch.
Dietary Fiber	~2.4 g	Pectin supports fullness and gut regularity.
Sugars	~10–11 g	From fructose, glucose, sucrose; no added sugar.
Protein	~0.3 g	Trace only—pair with yogurt or nuts for protein.
Total Fat	~0.2 g	Negligible.
Vitamin C	~4–5 mg	Small boost toward your daily target.
Potassium	~105–110 mg	Helps balance sodium in a varied diet.
Water	~85–86 g	High water content adds volume for few calories.

Those figures align with datasets derived from the USDA. If you like to budget snacks by energy first, things click into place once you set your daily calorie needs.

Calories In Apple Per 100 Grams: What Changes It

Three levers shift the number you’ll see on the label or in your tracker: variety, water loss, and prep method. Each affects sugars, fiber, and density per spoonful.

Variety And Sweetness

Sweeter types (think Fuji or Honeycrisp) can tip the sugars up per 100 g, while tarter ones (like Granny Smith) tend to run lighter. We’re still talking small nudges across the common range. If your plan uses a tight carb budget, choose a tart type and keep the peel on.

Water Loss And Density

When apples are dried or cooked down into sauce, water leaves the party. Energy per 100 g climbs because you’re packing more sugars into fewer grams of water. Unsweetened applesauce sits in the middle; dried slices move the fastest on the calorie front, especially if sugar is added.

Prep Method And Portions

Portion cues help you keep things steady. In everyday eating, an adult fruit portion is roughly 80 g. That’s close to a small apple or a heaping half-cup of chopped pieces. Using consistent portions makes logs cleaner and keeps your day on track.

How This Fits Into A Day Of Eating

Two ways to slot apples into a plan: a quick 100 g add-on when you want something juicy, or a higher-fiber snack paired with protein. The first gives you a sweet bite for about 50 calories. The second turns that bite into a steadier snack by slowing the rise in blood sugar.

Smart Pairings

• 100 g apple + Greek yogurt: bumps protein while keeping energy modest.
• 100 g apple + peanut butter: richer option; mind the spoon size.
• 100 g apple + cheddar: savory balance; go thin on the cheese slice.

Reading Labels And %DV

Packaged applesauce and dried fruit use the Nutrition Facts Label, which lists % Daily Value to show how a serving contributes to your day. It’s a quick way to compare options and spot added sugars.

Quick Comparisons By Preparation

Use this table to see how common forms compare. Numbers are typical ranges from lab-based sources; brands vary.

Apple Form	Calories / 100 g	Fiber / 100 g
Raw, With Skin	~52	~2.4 g
Raw, No Skin	~50–52	~1.5–2.0 g
Unsweetened Applesauce	~40–45	~1.0–1.5 g
Dried Slices (No Sugar)	~240–260	~7–9 g
Dried Slices (Sweetened)	~300+	Varies; lower if sugar replaces fruit solids

Frequently Asked Tracking Questions (No FAQ Box)

Does A Medium Apple Match 100 Grams?

Not quite. A typical medium apple weighs ~180–185 g before coring. Half of that is close to 90–95 g. If your tracker only has “medium,” you can log a half to approximate 100 g, or switch to grams for precision.

Is The Sugar “Added”?

No. In fresh fruit, sugars are natural. Added sugar appears in some packaged products such as sweetened dried fruit or fruit snacks. When scanning labels, look at “Includes X g Added Sugars.”

What About Glycemic Impact?

Fiber and polyphenols temper the bump in blood sugar, especially with the peel on. Pairing with protein or fat steadies things further. That’s handy for snack planning and pre-workout fueling.

Make It Work For Your Goals

Fat Loss

Volume with few calories helps. A 100 g portion slots in under 60 kcal, so it’s easy to fit between meals. Add a lean protein if you want a longer runway to the next meal.

Maintenance

Keep using the peel for fiber, rotate varieties for interest, and log by grams when you need tighter accuracy. If you’re crafting a balanced plate, fruit and dairy or fruit and nuts make simple pairs.

Muscle Gain

Apples won’t bring much protein. Use them to top up carbs around training while your main protein comes from dairy, eggs, lean meats, or plant proteins. A bowl with oats, apple, and yogurt is easy prep.

Sourcing And Numbers You Can Trust

Values in this guide reflect widely used lab compilations rooted in the USDA database. A typical raw apple with skin sits near ~52 kcal per 100 g with ~2.4 g fiber and ~13.8 g carbohydrate. Portion guidance from the NHS pegs a fruit serving at ~80 g for adults, a handy cue when building meals. For label reading, the FDA explains how %DV helps compare choices without a calculator. For a broader health view on apples, Harvard’s Nutrition Source covers fiber and polyphenols.

Check the detailed lab profile at MyFoodData for raw apple with skin, see adult fruit portions at the NHS 5-A-Day page, and learn how % Daily Value works when comparing packaged options.

Practical Tips For Buying, Storing, And Eating

Buying

Pick firm fruit with intact skin. A little surface bloom (that natural waxy film) is common. If you want lower sugars per bite, lean to tarter types such as Granny Smith.

Storing

Cool, crisp storage keeps texture longer. The crisper drawer helps reduce moisture loss. Keep cut slices in a sealed container with a squeeze of lemon to slow browning.

Eating

Wash, don’t peel, unless texture is an issue. Add thin slices to oats, toss cubes into a salad for crunch, or pair with a protein source for a steadier snack.

Want a deeper dive on roughage targets? See our recommended fiber intake.