How Many Calories in an Apple?

Apples are the epitome of the healthy snack. We have all heard the phrase “An apple a day keeps the doctor away”, and it’s certainly good advice. Let’s delve into apples a little big deeper however and find out the answer to”How many calories in an apple?” Perhaps you are trying to be a little bit more healthy, or perhaps you are trying to lose weight, or maybe you just want to get more fiber in your diet. In any of these cases, how many calories are in an apple would be useful information to know.

Calories Apples

The figures above are from The U.S. Department of Agriculture, USDA National Nutrient Database. This federal organization has done research into a wide range of food products, and from that research we are able to see how many calories in an apple for ourselves. On the chart above you will be able to find the calories in an apple, along with the fat, protein, and carbs in an apple. These calorie amounts on this chart are for the edible portion of raw apples only, so they disregard the stem, seeds, and apple core. Below we have another chart which shows how many calories are in an apple without skin. The skin of an apple actually contains a relevant quantity of calories, along with a vast amount of vitamins and nutrients.

How many Calories in an Apple?

So what can these charts show us about how many calories in an apple? Well the first and most obvious point is that the calories in an apple primarily depends on the size of the apple. No real surprises there! Obviously a big apple will have more calories than a small apple. An apple with no skin will have less calories than an apple with skin, although the small difference in calories is probably not enough incentive to avoid eating the apple skin, particularly when you consider that about 50% of the Vitamin C in an apple comes from the skin, as well as a great deal of insoluble fiber.

Along with how many calories in an apple, the charts above also show that there is not much fat in an apple, which is good news for those of us on low fat diets. Apples (like most fruits) are naturally low in fat, and unfortunately they are also low in protein, so apples won’t cover the protein aspect of your diet.

Apples contain about 25% carbohydrate (by weight), and most of the energy provided by apples is released slowly into your system, which gives you longer lasting energy. Apples have a Glycemic Index rating of just 38, making them a low GI food, and therefore they are generally considered an excellent snack, especially compared to candy or chocolate, as there are obviously many more calories in such sugar-filled treats compared to how many calories in an apple.

How Many Calories in Apples

How many calories in apples are only a very small aspect of apples as a whole. There are 7,500 recorded varieties of apple, although the most well known are Red Delicious apples or Granny Smith apples. Regardless of how many calories in an apple, the different varieties have flavours ranging from sweet to tart, and textures from soft and smooth to crisp and crunchy. Apple skin is also known to contain antioxidants that can improve the cardiovascular system. Apples also contain soluble and insoluble fiber, which can help stop cholesterol build-up in the lining of blood vessels, which in turn can decrease the chances of atherosclerosis and heart diseases developing. Finding out “How many calories should I eat a day?” is an important first step towards a healthy lifestyle, and eating fresh fruit such as apples is a great second step.

How Many Calories are in an Apple?

So now that we know how many calories are in an apple, we can have a look at the other nutritional benefits of apples. Calories in an apple provide your body with low GI energy, but there are also vitamins and minerals in an apple that aren’t taken into account when calculating how many calories are in an apple. If one food type is low calories and low vitamins, and another food type is low calories and HIGH in vitamins and minerals, wouldn’t you prefer the second choice? Apples contain vitamins, minerals, and nutrients like potassium, calcium and magnesium. Apples also have vitamins A, B1 (also called Thiamine), B2 (also called Riboflavin), Niacin, and Folate. Along with how many calories are in an apple, a medium apple contains about 17% of you recommended daily fiber intake. On the chart below we have listed the vitamins that you can find in a medium-sized apple:

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

Calories in Apples

So far we have looked at how many calories in an apple, how many carbs in apples, how much protein in an apple, and also vitamins in an apple. Now it’s time to looks at the minerals in an apple. Below is the chart of how many minerals can be found in an apple.

• 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

Apples are well known as being a healthy fruit that can be enjoyed as a snack anytime. How many calories in an apple should certainly be considered as part of any diet or weight management plan, but keep in mind the huge quantity of vitamins and minerals that apples provide. Knowing how many calories in an apple is good, but don’t let that figure stop you from eating this delicious and nutritious fruit.