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.

A medium raw apple with skin offers ~95 calories, 4–5 g fiber, vitamin C, and polyphenols—see apples’ nutritional content below.

One bowl of apple-cinnamon protein oatmeal delivers balanced carbs, fiber, and 20–35 grams of protein, depending on milk and scoop size.

A small cup has 240 calories; medium 315, large 400, with 0 mg caffeine and 4–6 g protein in this veggie-fruit blend.

A medium Jamba Apple ’n Greens smoothie packs about 320 calories with 6 g protein and roughly 60 g sugars; small and large range 250–400 calories.

A medium apple supplies 95 calories, 4.4g fiber, vitamin C, and polyphenols that support heart, gut, and blood sugar balance.

A medium apple (182 g) provides 95 calories, 25 g carbs, and 4.4 g fiber; the peel holds much of the fiber and polyphenols.

One medium apple offers about 95 calories, ~4 g fiber, and a low glycemic hit; frequent intake supports heart, gut, and weight goals.

One medium apple lists about 95 calories on nutrition facts; fiber and natural sugars shape the rest.

One medium apple (182 g) has about 95 calories with most energy from natural sugars and fiber-rich carbs.