It’s well know that apples are one of the most healthy foods, and even one of the most healthy fruits. Rich in vitamins, minerals, fiber and low GI energy, an apple a day really does keep the doctor away. But are there many calories in an apple? Many people these days are on diets, weight loss plans, or even just nutritional eating plans for health reasons. If the exact amount of calories you consume is important, then you need to know how many calories in an apple to help you plan your meals. The information on this page will help you find out how many calories are in an apple, and also provide you with plenty of other nutritional information about apples too.

Calories in an Apple

The table above shows how many calories in an apple, and as you can see the calories in an apple are very low. Only about 1 calorie per 2 grams of apple is not going to be much of a concern no matter what eating plan or nutritional regime you are following. The calories in an apple are also low GI, or low on the Glycemic Index (the glycemic index of apples is just 38). This means that the calories in an apple will provide you with slow burning calories, allowing your body to have a steady supply of energy. Some other foods such as candy or soda are High GI, meaning that the calories in those foods and drinks give you an energy “spike” and then drop off, leaving you in an energy slump. The low GI calories in apples are one of the reasons that this fruit is considered such an amazing food.

Along with the calories apples contain, there are also negligible quantities of both fat and protein. More important than the tiny amounts of protein and fat in an apple is the amount of carbohydrate in an apple. About 14% of an apple is carbohydrate, so apples may not be suitable for people who are specifically on a low-carb diet. What about the calories in apple skins? Interestingly the skin on an apple does contain a certain amount of calories, but the apple skins also contain a great deal of the vitamins in an apple. Have a look at the next table to see how many calories are in an apple without skins.

Calories in Apples without skins

Generally the slight difference in calories between apples with apple skin and apples without skin is not enough to warrant skinning the apples, particularly when you take into account the nutritional content of the apple skins. The nutritional information of these tables is sourced from the U.S. Department of Agriculture, USDA National Nutrient Database, which is an organization that has conducted detailed studies into the calories in apples as well as a huge range of other foods. As a side note, the figures above are only for the edible parts of an apple, so they don’t include any information regarding the apple seeds, stem, or the apple core.

Calories in Apples

As the nutritional charts above show, the size of the apples make a huge difference in terms of the calories in apples. This is particularly important if you are on a calorie controlled diet, as just eating an apple could mean you are eating either 77 calories in a small apple or 116 calories in a large apple. Of course skinning the apple first will reduce the calories in an apple, but you will also miss out on all the great vitamins and nutrients that the apple skin contains. The vitamin C in an apple is mainly stored in a skin, and can account for up to 50% of the total vitamin C in an apple. Apple skin also contains insoluble fiber, which is great for digestive health.

When planning a diet, it’s very important to get a good idea of how many calories you should be eating per day for your own individual weight loss target. You can use this calorie calculator to work out how many calories suit your diet and lifestyle. Not all calories are the same however, and filling your diet up with fast burning calories such as sugars and candies will generally leave you feeling hungry when that energy spike wears off. Filling your diet with primarily slow burning or low GI calories will help to keep you full for longer, as well as providing you a more steady flow of energy.

How Many Calories in an Apple

The calories you burn through exercise are just as important as how many calories in an apple. When trying to maintain an overall nutritional balance, getting enough exercise is fantastic for your overall health, as well as helping to use up the energy consumed in the food you eat. This tool will let you calculate how much exercise is needed to burn a particular number of calories. Tools such as this are great for people planning an exercise routine in conjunction with a dieting or healthy eating regime. Making sure that your level of activity remains high, and the calories in the food you eat (including the calories in an apple) are kept in moderation is the golden recipe for health.

Vitamins in an Apple?

There is more to an apple than just the calories apples contain. Along with the low GI energy and carbohydrates, apples also contain vitamins and minerals such as potassium and calcium. There is also plenty of fiber in an apple, as much as 17% of your recommended daily fiber intake in fact. On this list we have shown the calories in a single medium apple:

• Niacin – 0.166 mg
• Folate – 5 mcg
• Pantothenic Acid – 0.111 mg
• Vitamin B6 – 0.075 mg
• Vitamin C – 8.4 mg
• Vitamin A – 98 IU
• Vitamin B1 (thiamine) – 0.031 mg
• Vitamin B2 (riboflavin) – 0.047 mg
• Vitamin E – 0.33 mg
• Vitamin K – 4 mcg

Minerals in Apples

We have covered the calories in an apple, along with the protein, fat, carbs in an apple, and vitamins in an apple. Now it’s time to look at another excellent nutritional benefit of apples: the minerals in an apple. These are the amounts of minerals that a medium apple contains:

• Potassium – 195 mg
• Calcium – 11 mg
• Phosphorus – 20 mg
• Magnesium – 9 mg
• Manganese – 0.064 mg
• Iron – 0.22 mg
• Sodium – 2 mg
• Copper – 0.049 mg
• Zinc – 0.07 mg

An apple a day keeps the doctor away, and looking at the list of vitamins and minerals in a single apple it’s easy to see why they are so healthy. The calories in an apple are only moderate, and there is plenty of fiber in an apple as well. Apples are easy to throw into a lunchbox as a mid-afternoon snack, or you can use apples in a variety of sweet and savoury dishes. Apples also make a great between-meals fruit for hungry kids, without all the sugar or fats of chocolate bar. Knowing “how many calories should I eat a day to lose weight” is very important, and knowing what foods equate to those calories is just as important.