Fruit

Apple nutrition, down to the gram.

1 medium apple lands at 95 calories and brings 0.5 g of protein with it. Specifically, this is the USDA record “Apples, raw, with skin”. The selector beneath handles other portions, and the nutrient table responds to it.

By Alen Yaco · Updated 20 September 2026

Drawn from USDA FoodData Central, FDC 171688, 173928. No account, no upload, percentages against FDA Daily Values.

How many calories does apple have?

USDA puts 1 medium apple at 95 calories and 100 g at 52. Other household measures follow, each with its weighed gram figure.

How much protein does apple provide?

1 medium apple carries 0.5 g of protein, which is 1 percent of the 50 g Daily Value. Apple carries almost no protein. It earns its place in a day through carbohydrate, not through protein.

Its energy is 3 percent fat, 96 percent carbohydrate and 2 percent protein, meaning it behaves as mostly a carbohydrate in a meal.

Does the method change apple?

Every row below is the same 182 g of apple, so the only thing that differs is the method.

Choosing and using apple

This pome fruit is sold fresh, dried, or as cider and cider vinegar. Choose heavy, firm specimens with smooth skins and intact stems. Avoid soft spots or bruised areas. Dessert varieties like Cox offer sweet juice, while culinary types like Bramley are tart and acidic. Look for clear skin colour as an indicator of ripeness.

Heat breaks down the cellular structure, turning tart cooking varieties into a fluffy purée while dessert types hold their shape. A common error is stewing dessert varieties until they become wet and tasteless. Acids like lemon juice prevent the flesh from browning after cutting. Bake slowly to concentrate the natural sugars and soften the skin.

Raw slices pair with sharp Cheddar or creamy blue cheese. In savoury cookery, cook them alongside pork loin or roast goose to cut through the fat. French tarts feature neat, overlapping concentric patterns of glazed fruit, while British crumbles bake them under a spiced oat topping.

Micronutrients in apple

The table follows the selector above, so change the serving or the method and every row updates. Values are per serving, not per 100 g, unless you pick 100 g.

It carries 2.4 g of fibre per 100 g, about 9 percent of a day.

Of its 14 g of carbohydrate, 10 g is sugar. In whole fruit that sugar arrives with fibre and water, which is the difference between eating it and drinking it.

Apple against a daily budget

On a 2,000 calorie day, 1 medium apple is 5 percent of the budget and 1 percent of the protein Daily Value. Whether that is a lot depends on your own numbers rather than on 2,000: the TDEE calculator gives you what you burn, and the macro calculator turns a target into grams.

Three ways to use apple

Three recipes from the Calorie Counter Team, each costed ingredient by ingredient against USDA records, so the per-serving figures are sums, not guesses.

Breakfast · British

Apple Cinnamon Porridge

A warm breakfast of rolled oats simmered with grated apple and cinnamon.

15 min · serves 2

313kcal

12gprotein

9.2gfat

48gcarbs

Ingredients

• Apple 150 g
• Rolled oats 80 g
• Whole milk 400 g
• Ground cinnamon 2 g
• Salt 1 g

Method

1. Peel and grate the apple.
2. Combine the grated apple, oats, milk, cinnamon, and salt in a saucepan.
3. Place the saucepan over medium heat and bring the liquid to a simmer.
4. Cook for 5 minutes, stirring constantly, until the oats are soft.
5. Divide the porridge between two bowls and serve warm.

Per serving, from 5 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Dinner · British

Pork and Apple Burgers

Pan-fried pork patties seasoned with grated apple, onion, and black pepper.

25 min · serves 2

498kcal

26gprotein

39gfat

9.6gcarbs

Ingredients

• Pork mince 300 g
• Apple 100 g
• Onion 50 g
• Salt 3 g
• Ground black pepper 1 g
• Vegetable oil 15 g

Method

1. Grate the apple and finely chop the onion.
2. Mix the pork mince, grated apple, chopped onion, salt, and black pepper in a bowl.
3. Shape the mixture into two equal patties.
4. Heat the vegetable oil in a frying pan over medium heat.
5. Cook the patties for 6 minutes on each side until they are cooked through.

Figures are per serving and come from 6 USDA FoodData Central entries; cooking will shift them slightly.

Snack · British

Baked Apples with Walnuts

Whole apples cored and filled with a mixture of walnuts, raisins, and butter, then baked.

45 min · serves 2

275kcal

3.2gprotein

16gfat

35gcarbs

Ingredients

• Apples 350 g
• Walnuts 30 g
• Raisins 20 g
• Unsalted butter 15 g
• Ground cinnamon 2 g

Method

1. Heat the oven to 180C.
2. Remove the cores from the apples, leaving the bases intact.
3. Mix the walnuts, raisins, butter, and cinnamon in a bowl.
4. Pack the mixture into the cavities of the apples.
5. Bake the apples in a baking dish for 35 minutes until they are soft.

5 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Calorie Counter Team, food critic

What a meal with apple adds up to

Here is apple as part of a plate, with each component taken from its own USDA record and the total added up.

Apple beside its neighbours

All figures are for 100 g. Check the form column before comparing a raw food with a cooked one.

Questions about apple

How many calories does 1 medium apple have?

95 calories, according to USDA FoodData Central: the record is “Apples, raw, with skin”, FDC 171688. That works out at 52 per 100 g.

Is there much protein in apple?

You get 0.5 g from 1 medium apple, equal to 1 percent of the daily reference amount; 100 g holds 0.3 g.

Can you eat apple when trying to lose weight?

No food causes or prevents weight loss on its own. The useful facts are that 1 medium apple is 95 calories with 0.5 g of protein, which makes 2 percent of its calories protein; useful alongside a protein source rather than as one.

How much carbohydrate does apple contain?

1 medium apple contains 25 g of carbohydrate. Fibre makes up 4.4 g of that and sugar 19 g.

How do I prevent cut apples from turning brown?

Submerge the cut pieces in a bowl of cold water mixed with a splash of lemon juice. The acid blocks the enzymes responsible for oxidisation. Keep them submerged until you are ready to cook.

Can I use dessert apples instead of Bramleys for baking?

You can, but they will not collapse into a smooth sauce. Dessert varieties retain their shape and require less sugar because they are naturally sweeter than culinary types. Adjust your recipe sweetener accordingly.

Sources

• Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) — USDA FoodData Central, FDC ID 171688
• Apples, raw, without skin, cooked, boiled — USDA FoodData Central, FDC ID 173928
• Daily Values for nutrition labelling, 21 CFR 101.9