Per 100 g, raw apples deliver ~52 kcal, 13.8 g carbs, 10.4 g sugars, and 2.4 g fiber with minimal fat or protein.
Calories
Sugar
Fiber
Raw Slices (100 g)
- Keep peel on
- Pairs with yogurt or nuts
- Good satiety for few calories
Most satisfying
Unsweetened Sauce (100 g)
- Softer texture
- Lower fiber than slices
- Great in baking swaps
Soft & spoonable
100% Juice (100 ml)
- Fast sugar hit
- Minimal fiber
- Count one portion in 5-a-day
Sip small
Apple Nutrition Per 100 Grams: Core Facts
Here’s what you get from 100 grams of raw apple with the peel on. The peel carries a slice of the fiber and phytonutrients, so keep it when you can. Numbers come from lab datasets that average common varieties.
| Nutrient | Amount (per 100 g) | What It Does |
|---|---|---|
| Calories | ~52 kcal | Energy for everyday activity. |
| Carbohydrates | 13.8 g | Main fuel; includes natural sugars. |
| Sugars | ~10.4 g | Fructose, glucose, sucrose mix. |
| Dietary Fiber | ~2.4 g | Supports regularity and fullness. |
| Protein | 0.3 g | Small amount; fruit isn’t a protein source. |
| Total Fat | 0.2 g | Trace fat only. |
| Vitamin C | ~4–6 mg | Antioxidant support. |
| Potassium | ~107 mg | Fluid and nerve balance. |
| Water | ~86 g | Hydrating volume. |
Calories, Carbs, And Fiber Explained
Calories Stay Modest
That ~52 kcal per 100 grams lands apples in the light snack zone. A medium piece weighs around 182 grams, which works out to about 95 kcal. If you prefer smaller fruit, an extra small one at roughly 101 grams will sit near 52 kcal.
Carbs And Natural Sugars
Carbs in apples sit near 14 grams per 100 grams, with most of that as natural sugars. There’s no added sugar in a whole fruit. If you track a daily limit for added sugars, the FDA’s label uses a 50-gram Daily Value. That benchmark helps you keep sweetened foods in check while whole fruit fits neatly into a balanced day.
Fiber Makes The Difference
About 2.4 grams of fiber per 100 grams doesn’t sound huge until you scale it to a full medium apple, which bumps close to 4 grams. That mix of soluble and insoluble fiber supports digestive comfort and can help steady meal timing by adding volume without many calories.
Vitamins, Minerals, And Plant Compounds
Vitamin C And Friends
Raw apples deliver a modest hit of vitamin C along with small amounts of several B vitamins and vitamin K. The package won’t replace leafy greens or citrus, but it does add to the day’s tally with a fruit that stores and travels well.
Potassium And Hydration
Potassium shows up near 100 milligrams per 100 grams. With the fruit running about 86% water, you’re also getting volume that helps with satisfaction. That’s handy between meals when you want something fresh that isn’t heavy.
Polyphenols Live Near The Peel
Many of the aromatic compounds and polyphenols concentrate near the skin. When texture suits you, leave the peel on. If you’re using slices in oatmeal or salads, a quick rinse and a thin slice do the job while keeping the good stuff intact.
Portions, Prep Styles, And What Changes
Nutrition shifts with form. Whole fruit keeps the fiber matrix intact. Mash it into sauce and you lose some structure; press it into juice and you lose most of the fiber along with some chewing time. Here’s how common forms compare per 100 grams or 100 milliliters.
| Form (per 100 g/ml) | Calories | Fiber |
|---|---|---|
| Raw apple, peel on | ~52 kcal | ~2.4 g |
| Unsweetened applesauce | ~42–44 kcal | ~1.1 g |
| 100% apple juice (per 100 ml) | ~46–47 kcal | ~0.1 g |
Whole Fruit Works Hard
Chewing time, water content, and fiber team up in a whole apple. That slows eating and helps you feel satisfied from a small calorie spend. Snack on slices with a protein side—like a spoon of peanut butter or a small cheddar cube—when you want staying power.
Applesauce Has A Softer Profile
Unsweetened sauce keeps the fruit flavor with fewer texture cues and less fiber. It’s handy for bakes, yogurt bowls, or for anyone who needs softer foods. Scan labels if you buy jars; some versions add sugar or starches that change the numbers.
Juice Packs Sugar Without The Fiber
Juice is a different story. You’ll get the natural sugars in a fast-drinking form with almost no fiber. If you enjoy a glass, keep the pour modest and pair it with a meal. Many shoppers use the FDA’s 50-gram Daily Value for added sugars as a north star for sweetened foods, while remembering that whole fruit sugars don’t count toward that label line.
Serving Ideas That Fit 100-Gram Math
Quick Snacks
Slice 100–150 grams and shake on cinnamon. Add a slice of aged cheese for a salty counterpoint. Freeze thin slices and blend into a cool smoothie with oats and plain yogurt when you want something creamy with real fruit in it.
Meals And Sides
Toss chopped apple through slaw with lemon and shredded cabbage. Warm thin wedges in a skillet with a dab of butter and a pinch of nutmeg for a simple pancake topper that doesn’t drown the plate in sugar. Stir grated apple into overnight oats to wake up the bowl.
Portion Pointers
A medium apple is close to two 100-gram blocks. If you’re watching sugar at breakfast, go with half and park the rest for the afternoon. If you’re aiming for more fiber, go with the whole piece and add a sprinkle of nuts.
Buying, Storing, And Prep Notes
Pick For Texture And Use
Gala, Fuji, and Honeycrisp bring sweetness with a crisp bite. Granny Smith runs tarter and holds structure in bakes. If you plan to stew or sauté, choose a firmer variety so slices keep shape in the pan.
Storage That Keeps Crunch
Keep apples cold and dry with airflow. The crisper drawer works well. At room temp, eat them within a few days. Browning on cut fruit slows down with lemon juice or a quick dip in cold water and a pinch of salt; rinse before serving.
Prep For Best Numbers
Leave the peel on where texture allows. Wash under cool water and dry. When you need to peel for a pie or chop fine for a toddler, the change in nutrition is small in daily totals, so use the form that fits the eater and the dish.
How This Page Built Its Numbers
Values reflect common datasets that draw from USDA FoodData Central and derivative summaries. Figures vary by variety, season, and storage. Treat the tables as a tight estimate rather than a lab report for a single piece of fruit in your bowl.
Health Context And Label Math
Whole apples don’t carry added sugars. That’s a big distinction on the Nutrition Facts label, which lists a Daily Value of 50 grams for the added kind. The line helps shoppers budget sweetened foods, while fruit like apples brings sweetness wrapped in water and fiber that slow the hit.
Juice counts differently in many guides. In the UK’s 5-a-day system, a small glass of 100% fruit juice counts as one portion for the day because the fiber is missing. Whole fruit portions are the better default.
Glycemic Feel And Satiety
Plenty of people care most about how a snack feels an hour later. A crisp apple leaves you chewing, which stretches the moment and keeps you tuned to fullness cues. The water and pectin-rich fiber add volume for almost no fat. If you need steadier energy, add a protein like yogurt or eggs nearby in the same meal.
Safety Notes And Allergies
Allergies to raw apples happen, especially in people with sensitivities related to birch pollen. Cooking often reduces the reaction. If you notice itchy mouth or lips after eating the fruit, switch to cooked forms and bring it up with a clinician who knows your history.
Seasonality, Cost, And Sustainability Tips
Peak harvest runs from late summer into fall, yet cold storage keeps supply steady. Bags of smaller fruit often cost less per kilogram and suit snacks, pies, and lunchboxes.
Simple 7-Day Ideas Using 100 Grams
Day 1: stir 100 grams of thin slices through a warm bowl of oats. Day 2: toss the same amount into a spinach salad with walnuts. Day 3: pan-sear wedges with a dusting of cinnamon and serve with plain yogurt. Day 4: fold chopped apple into a tuna salad wrap. Day 5: add matchsticks to a carrot slaw. Day 6: simmer small cubes into a quick chutney for roast chicken. Day 7: pack crisp slices with almond butter.
When You’re Comparing Labels
Brand products vary a lot. Some sauces sneak in sugar or concentrate, which bumps calories and shifts the carb balance. A quick scan for “unsweetened” and a glance at fiber per 100 grams helps you pick the jar that lines up with your goals.
Storage Life Cheatsheet
Fridge: two to four weeks is common for many varieties. Counter: a few days before texture starts to fade. Cut fruit: keep in a sealed box and aim to eat the same day. If you need to hold wedges for a party, chill them so they stay snappy.
Practical Takeaways
When 100 Grams Makes Sense
Food labels and nutrition tools often use the 100-gram baseline. It’s handy for comparing items head to head and for building meals with consistent targets.
What To Pair With Apples
Pair the fruit with protein or fat when you want a snack that lasts: nut butter, Greek yogurt, or a handful of roasted nuts. For a light dessert, bake slices with cinnamon and serve with a dollop of plain yogurt. Try cheddar with slices for a crunchy contrast. Seeds or tahini also work well.
When To Pick Sauce Or Juice
Sauce works when chewing is tough or you’re baking and want moisture without chunks. Juice is best as a small add-on to a meal, not as the main hydrator. Whole fruit gives more fiber for the calories today.