Apples: Calories,Fats,Proteins,Vitamins,Minerals

How many calories are in apples? This is one of the most common questions we hear from many people when we say that Apples are really good for people aiming for weight loss. People area also very curious to know the nutrition facts of apples.

They want to know the exact vitamins, minerals, fats, proteins, carbohydrates that are present in apples. Apples are highly nutritious and have innumerable health benefits. You will surely start eating them regularly after reading about all the health benefits of apples.

Scientific name of apple:

Apples are one of the most delicious fruits available today. They are consumed all over the world. They have myriad health benefits and they have beneficial effects on all the body systems. It is aptly said, “An apple a day keeps the doctor away”. Such is the nutritional profile of apples.

Apples are produced by the apple tree, which is a deciduous tree. The scientific name of apples or apple tree is Malus Pumila. [1] But some people get confused with the scientific name of apples and wrongly use the name of Malus Domestica. Apple tree originally belongs to Central parts of Asia. The wild ancestor of Apples or Malus Pumila is Malus sieversii. Malus sieversii is still found today in Central Asia.

Health benefits of apples:

how many calories are in apples

Before discussing the nutrition facts of apples, let us discuss some of the health benefits of apples.

Rich in antioxidants:

Apples are rich in antioxidants that fight the harmful free radicals. Free radicals can lead to diseases of the heart, nervous system or brain and they can even lead to cancers. Antioxidants in apples help in preventing all these diseases.

Good for skin:

Healthy glowing skin needs adequate nutrition in the form of food or diet. Apples have many vitamins and minerals that nourish the skin. Also, the antioxidants in apples fight free radicals that cause premature aging. They decrease signs of aging like age spots, fine lines, and wrinkles.

Detoxifies the body:

Every day many toxins accumulate in our body. They lead to impairment of many organs of the body like heart, liver and lungs. Our digestion also tends to slow down and leads to various ailments due to the accumulation of toxins. Apples tend to flush out the toxins from the body and improve our overall health. They make our organ systems healthy.

Boosts immunity:

Proper functioning of the immune system is essential to attack the microbes and prevent infectious diseases. Apples make our immune system strong and help us fight all the harmful microbes. People eating apples regularly suffer from health ailments less often.

Other health benefits of apples:
  • They promote the cognitive functions and prevent the development of neurodegenerative diseases.
  • The rich fiber content of apples facilitates easy digestion and easy passage of stool through our gut. It relieves us from constipation and prevents complications like anal fissure, hemorrhoids, etc.
  • Apples are rich in substances that have proven benefits in the prevention of various cancers.
  • They are good for people with diabetes as the sugar content of apples is low and they are rich in fiber and nutrients that make Diabetic people healthy.
  • They are rich in water content. They keep our body hydrated and prevent dehydrations symptoms.

Nutrition facts of Apples:

Apples are rich in numerous vitamins, minerals, proteins nad essential fats which are extremely helpful to us. They are also rich in dietary fiber, water, etc which benefit our digestive system. Let us look at the exact nutritional profile of apples. [2]

How many calories, carbohydrates, fats and proteins are in an apple:

Calories in apple:
  • NLEA serving of apple (242 g): 126 kcal or calories
  • Extra small apple (2-1/2″diameter) (101 g): 53 kcal or calories
  • Small apple (2-3/4″ diameter) (149g): 77 kcal or calories
  • Medium apple (3″ diameter) (182 g): 95 kcal or calories
  • Large apple (3-1/4″ diameter) (223 g): 116 kcal or calories
  • 1 cup slices of apple (109 g): 57 kcal or calories
  • 1 cup of quartered or chopped apples (125 g): 65 kcal or calories
  • 100 g of apples: 52 kcal or calories
Carbohydrates in apple:
  • NLEA serving of apple (242 g): 33.42 g
  • Extra small apple (2-1/2″diameter) (101 g): 13.95 g
  • Small apple (2-3/4″ diameter) (149g): 20.58 g
  • Medium apple (3″ diameter) (182 g): 25.13 g
  • Large apple (3-1/4″ diameter) (223 g): 30.80 g
  • 1 cup slices of apple (109 g): 15.05 g
  • 1 cup of quartered or chopped apples (125 g): 17.26 g
  • 100 g of apples: 13.81 g
Fat in apple:
  • NLEA serving of apple (242 g): 0.41 g
  • Extra small apple (2-1/2″diameter) (101 g): 0.17 g
  • Small apple (2-3/4″ diameter) (149g): 0.25 g
  • Medium apple (3″ diameter) (182 g): 0.31 g
  • Large apple (3-1/4″ diameter) (223 g): 0.38 g
  • 1 cup slices of apple (109 g): 0.19 g
  • 1 cup of quartered or chopped apples (125 g): 0.21 g
  • 100 g of apples: 0.17 g
Protein in apple:
  • NLEA serving of apple (242 g): 0.63 g
  • Extra small apple (2-1/2″diameter) (101 g): 0.26 g
  • Small apple (2-3/4″ diameter) (149g): 0.39 g
  • Medium apple (3″ diameter) (182 g): 0.47 g
  • Large apple (3-1/4″ diameter) (223 g): 0.58 g
  • 1 cup slices of apple (109 g): 0.28 g
  • 1 cup of quartered or chopped apples (125 g): 0.32 g
  • 100 g of apples: 0.26 g

Fats or Fatty acids in apples:

Apples have absolutely no cholesterol and trans fatty acids at all or the content of cholesterol in apples is zero percent.

Saturated, Monounsaturated, and Polyunsaturated fatty acids in apples:
Total saturated fat or fatty acid in:
  • NLEA serving of apple (242 g): 0.068 g
  • Extra small apple (2-1/2″diameter) (101 g): 0.028 g
  • Small apple (2-3/4″ diameter) (149g): 0.042 g
  • Medium apple (3″ diameter) (182 g): 0.051 g
  • Large apple (3-1/4″ diameter) (223 g): 0.062 g
  • 1 cup slices of apple (109 g): 0.031 g
  • 1 cup of quartered or chopped apples (125 g): 0.035 g
  • 100 g of apples: 0.028 g
Total Monounsaturated fat or fatty acid in:
  • NLEA serving of apple (242 g): 0.017 g
  • Extra small apple (2-1/2″diameter) (101 g): 0.007 g
  • Small apple (2-3/4″ diameter) (149g): 0.010 g
  • Medium apple (3″ diameter) (182 g): 0.013 g
  • Large apple (3-1/4″ diameter) (223 g): 0.016 g
  • 1 cup slices of apple (109 g): 0.008 g
  • 1 cup of quartered or chopped apples (125 g): 0.009 g
  • 100 g of apples: 0.007 g
Total Polyunsaturated fat or fatty acid in:
  • NLEA serving of apple (242 g): 0.123 g
  • Extra small apple (2-1/2″diameter) (101 g): 0.052 g
  • Small apple (2-3/4″ diameter) (149g): 0.076 g
  • Medium apple (3″ diameter) (182 g): 0.093 g
  • Large apple (3-1/4″ diameter) (223 g): 0.114 g
  • 1 cup slices of apple (109 g): 0.056 g
  • 1 cup of quartered or chopped apples (125 g): 0.064 g
  • 100 g of apples: 0.051 g

Pivotal vitamins in apples:

100 g of apples have:
  • Vitamin C (ascorbic acid): 4.6 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.017 mg
  • Vitamin B2 (Riboflavin): 0.026 mg
  • Vitamin B3 (Niacin): 0.091 mg
  • Vitamin B6 (Pyridoxine): 0.041 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 3 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 3 µg
  • Vitamin A (IU): 54 IU
  • Vitamin E (alpha-tocopherol): 0.18 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 IU
  • Vitamin K (Phylloquinone): 2.2 µg
1 cup of quartered or chopped apples (125 g) have:
  • Vitamin C (ascorbic acid): 5.8 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.021 mg
  • Vitamin B2 (Riboflavin): 0.032 mg
  • Vitamin B3 (Niacin): 0.114 mg
  • Vitamin B6 (Pyridoxine): 0.051 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 4 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 4 µg
  • Vitamin A (IU): 68 IU
  • Vitamin E (alpha-tocopherol): 0.22 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 IU
  • Vitamin K (Phylloquinone): 2.8 µg
1 cup slices of apple (109 g) have:
  • Vitamin C (ascorbic acid): 5 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.019 mg
  • Vitamin B2 (Riboflavin): 0.028 mg
  • Vitamin B3 (Niacin): 0.099 mg
  • Vitamin B6 (Pyridoxine): 0.045 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 3 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 3 µg
  • Vitamin A (IU): 59 IU
  • Vitamin E (alpha-tocopherol): 0.20 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 IU
  • Vitamin K (Phylloquinone): 2.4 µg
Large apple (3-1/4″ diameter) (223 g) has:
  • Vitamin C (ascorbic acid): 10.3 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.038 mg
  • Vitamin B2 (Riboflavin): 0.058 mg
  • Vitamin B3 (Niacin): 0.203 mg
  • Vitamin B6 (Pyridoxine): 0.091 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 7 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 7 µg
  • Vitamin A (IU): 120 IU
  • Vitamin E (alpha-tocopherol): 0.40 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 IU
  • Vitamin K (Phylloquinone): 4.9 µg
Medium apple (3″ diameter) (182 g) has:
  • Vitamin C (ascorbic acid): 8.4 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.031 mg
  • Vitamin B2 (Riboflavin): 0.047 mg
  • Vitamin B3 (Niacin): 0.166 mg
  • Vitamin B6 (Pyridoxine): 0.075 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 5 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 5 µg
  • Vitamin A (IU): 98 IU
  • Vitamin E (alpha-tocopherol): 0.33 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 IU
  • Vitamin K (Phylloquinone): 4 µg
Small apple (2-3/4″ diameter) (149g) has:
  • Vitamin C (ascorbic acid): 6.9 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.025 mg
  • Vitamin B2 (Riboflavin): 0.039 mg
  • Vitamin B3 (Niacin): 0.136 mg
  • Vitamin B6 (Pyridoxine): 0.061 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 4 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 4 µg
  • Vitamin A (IU): 80 IU
  • Vitamin E (alpha-tocopherol): 0.27 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 µg
  • Vitamin K (Phylloquinone): 3.3 µg
Extra small apple (2-1/2″diameter) (101 g) has:
  • Vitamin C (ascorbic acid): 4.6 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.017 mg
  • Vitamin B2 (Riboflavin): 0.026 mg
  • Vitamin B3 (Niacin): 0.092 mg
  • Vitamin B6 (Pyridoxine): 0.041 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 3 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 3 µg
  • Vitamin A (IU): 55 IU
  • Vitamin E (alpha-tocopherol): 0.18 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 IU
  • Vitamin K (Phylloquinone): 2.2 µg
NLEA serving of apple (242 g) has:
  • Vitamin C (ascorbic acid): 11.1 mg
  • Vitamin B1 (Thiamine/Thiamin): 0.041 mg
  • Vitamin B2 (Riboflavin): 0.063 mg
  • Vitamin B3 (Niacin): 0.220 mg
  • Vitamin B6 (Pyridoxine): 0.099 mg
  • Vitamin B9 (Folic acid/Folate/DFE): 7 µg
  • Vitamin B12 (Cyanocobalamin): 0 µg
  • Vitamin A (RAE): 7 µg
  • Vitamin A (IU): 131 IU
  • Vitamin E (alpha-tocopherol): 0.44 mg
  • Vitamin D (D2 + D3): 0 µg
  • Vitamin D (IU): 0 IU
  • Vitamin K (Phylloquinone): 5.3 µg

How much calcium, iron, magnesium, phosphorus, potassium, sodium and zinc are in apples?

Calcium (Ca) in:
  • 100 g of apples: 6 mg
  • 1 cup of quartered or chopped apples (125 g): 8 mg
  • 1 cup slices of apple (109 g): 7 mg
  • Large apple (3-1/4″ diameter) (223 g): 13 mg
  • Medium apple (3″ diameter) (182 g): 11 mg
  • Small apple (2-3/4″ diameter) (149g): 9 mg
  • Extra small apple (2-1/2″diameter) (101 g): 6 mg
  • NLEA serving of apple (242 g): 15 mg
Iron (Fe) in:
  • 100 g of apples: 0.12 mg
  • 1 cup of quartered or chopped apples (125 g): 0.15 mg
  • 1 cup slices of apple (109 g): 0.13 mg
  • Large apple (3-1/4″ diameter) (223 g): 0.27 mg
  • Medium apple (3″ diameter) (182 g): 0.22 mg
  • Small apple (2-3/4″ diameter) (149g): 0.18 mg
  • Extra small apple (2-1/2″diameter) (101 g): 0.12 mg
  • NLEA serving of apple (242 g): 0.29 mg
Magnesium (Mg) in:
  • 100 g of apples: 5 mg
  • 1 cup of quartered or chopped apples (125 g): 6 mg
  • 1 cup slices of apple (109 g): 5 mg
  • Large apple (3-1/4″ diameter) (223 g): 11 mg
  • Medium apple (3″ diameter) (182 g): 9 mg
  • Small apple (2-3/4″ diameter) (149g): 7 mg
  • Extra small apple (2-1/2″diameter) (101 g): 5 mg
  • NLEA serving of apple (242 g): 12 mg
Phosphorus (P) in:
  • 100 g of apples: 11 mg
  • 1 cup of quartered or chopped apples (125 g): 14 mg
  • 1 cup slices of apple (109 g): 12 mg
  • Large apple (3-1/4″ diameter) (223 g): 25 mg
  • Medium apple (3″ diameter) (182 g): 20 mg
  • Small apple (2-3/4″ diameter) (149g): 16 mg
  • Extra small apple (2-1/2″diameter) (101 g): 11 mg
  • NLEA serving of apple (242 g): 27 mg
Potassium (K) in:
  • 100 g of apples: 107 mg
  • 1 cup of quartered or chopped apples (125 g): 134 mg
  • 1 cup slices of apple (109 g): 117 mg
  • Large apple (3-1/4″ diameter) (223 g): 239 mg
  • Medium apple (3″ diameter) (182 g): 195 mg
  • Small apple (2-3/4″ diameter) (149g): 159 mg
  • Extra small apple (2-1/2″diameter) (101 g): 108 mg
  • NLEA serving of apple (242 g): 259 mg
Sodium (Na) in:
  • 100 g of apples: 1 mg
  • 1 cup of quartered or chopped apples (125 g): 1 mg
  • 1 cup slices of apple (109 g): 1 mg
  • Large apple (3-1/4″ diameter) (223 g): 2 mg
  • Medium apple (3″ diameter) (182 g): 2 mg
  • Small apple (2-3/4″ diameter) (149g): 1 mg
  • Extra small apple (2-1/2″diameter) (101 g): 1 mg
  • NLEA serving of apple (242 g): 2 mg
Zinc (Zn) in:
  • 100 g of apples: 0.04 mg
  • 1 cup of quartered or chopped apples (125 g): 0.05 mg
  • 1 cup slices of apple (109 g): 0.04 mg
  • Large apple (3-1/4″ diameter) (223 g): 0.09 mg
  • Medium apple (3″ diameter) (182 g): 0.07 mg
  • Small apple (2-3/4″ diameter) (149g): 0.06 mg
  • Extra small apple (2-1/2″diameter) (101 g): 0.04 mg
  • NLEA serving of apple (242 g): 0.10 mg

Fiber, Sugar, and water in apples:

How much Fiber, sugar, and water are in apples?

Fiber (Total Dietary fiber) in:
  • 100 g of apples: 2.4 g
  • 1 cup of quartered or chopped apples (125 g): 3 g
  • 1 cup slices of apple (109 g): 2.6 g
  • Large apple (3-1/4″ diameter) (223 g): 5.4 g
  • Medium apple (3″ diameter) (182 g): 4.4 g
  • Small apple (2-3/4″ diameter) (149g): 3.6 g
  • Extra small apple (2-1/2″diameter) (101 g): 2.4 g
  • NLEA serving of apple (242 g): 5.8 g
Sugar (Total) in:
  • 100 g of apples: 10.39 g
  • 1 cup of quartered or chopped apples (125 g): 12.99 g
  • 1 cup slices of apple (109 g): 11.33 g
  • Large apple (3-1/4″ diameter) (223 g): 23.17 g
  • Medium apple (3″ diameter) (182 g): 18.91 g
  • Small apple (2-3/4″ diameter) (149g): 15.48 g
  • Extra small apple (2-1/2″diameter) (101 g): 10.49 g
  • NLEA serving of apple (242 g): 25.14 g
Water in:
  • 100 g of apples: 85.56 g
  • 1 cup of quartered or chopped apples (125 g): 106.95 g
  • 1 cup slices of apple (109 g): 93.26 g
  • Large apple (3-1/4″ diameter) (223 g): 190. 80 g
  • Medium apple (3″ diameter) (182 g): 155.72 g
  • Small apple (2-3/4″ diameter) (149g): 127.48 g
  • Extra small apple (2-1/2″diameter) (101 g): 86.42 g
  • NLEA serving of apple (242 g): 207.06 g

You have seen all the health benefits of apples and also the nutrition facts of apples. Apples are highly nutritious and they contain good amounts of fiber, sugar, water, healthy fats, carbohydrates, proteins, minerals and vitamins.

Start eating apples today and enjoy their health benefits. Do you love apples? How often do you eat apples? Share your love for apples with us.

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