Foods and Drinks

How Many Calories Are in an Apple? The Complete Nutrition Facts

Have you ever wondered how many calories are in an apple? As a nutritious and delicious fruit, apples are a great snack or addition to any meal. But before biting into that crunchy treat, you may want to know the calorie count.

In this complete guide, we'll give you the nutrition facts on calories in apples of all sizes and types. Read on to learn:

  • How many calories in an average, small, medium, large, and extra large apple
  • Calorie count differences between apples with and without skin
  • Variations in calories for popular apple types like Red Delicious, Granny Smith, Gala, and more
  • How apples can support weight loss as a low-calorie food

Plus we'll provide charts of apple nutrition facts and calorie counts you can refer to. Time to learn all about how many calories are in an apple!

Calories in an Average Sized Apple

First let's start with the calorie count in an average apple.

When people ask "how many calories are in an apple" they're usually thinking of an average sized apple, around 3 inches in diameter.

So how many calories does the average apple contain?

An average sized apple without skin contains approximately 95 calories.

This is according to the USDA National Nutrient Database [1]. It's for an uncooked apple weighing around 182 grams or 6.4 ounces.

So if you eat an average apple without the skin, you're getting just 95 calories. That's an extremely low calorie count for a satisfying, sweet, and healthy fruit!

Calories in a Small Apple

What if you eat a smaller apple, like a 2.5 inch diameter apple?

Smaller apples weigh less and therefore contain fewer calories.

A small 2.5 inch apple has around 76 calories without the skin [2].

That's even lower than the average apple calorie count. So if you eat small apples as a snack, you'll be getting minimal calories.

Calories in a Medium Apple

Now let's look at the calorie count if you eat a medium sized apple.

A medium apple is approximately 3 to 3.5 inches in diameter.

A medium 3.5 inch apple with skin contains about 104 calories [3].

That's slightly more than the 95 calories in an average apple without skin. Why is that?

The skin adds extra calories. Leaving the skin on adds fiber, but also slightly increases the total calorie count.

So if you eat a medium apple with the skin, you'll be consuming 104 calories.

Calories in a Large Apple

What about the calorie count in a really large apple, like one 4 inches across or more?

A large 4 inch diameter apple with skin has around 130 calories [4].

The bigger size and skin both increase the total calories. But 130 calories is still low for a filling fruit that's dense with nutrition.

So you don't have to worry about a large apple derailing your diet. The calorie count is still reasonable.

Calories in an Extra Large Apple

Some varieties of apples like Red Delicious can grow even bigger, up to 5 inches across.

An extra large 5 inch apple with skin contains approximately 159 calories [5].

That's more calories than a small or medium apple, but still not high for a juicy fruit full of fiber and nutrients.

So feel free to enjoy a huge apple as long as they fit into your daily calorie goals. Even an extra large apple is low in calories.

Calories in an Apple With vs Without Skin

Does eating an apple with the skin on increase the calories?

Yes, leaving the skin on adds slightly more calories compared to eating an apple without skin.

Here's a comparison:

  • Average apple without skin: 95 calories
  • Average apple with skin: 104 calories

The skin contributes additional fiber and nutrients. But it also adds roughly 10 more calories to the total.

Apple skins are healthy and packed with fiber, vitamins, and antioxidants. So leave the skin on whenever possible to get the nutritional benefits.

But if you're strictly counting calories, be aware the skin adds slightly more calories than an apple without.

Calories in Different Types of Apples

There are many different types and varieties of apples like Red Delicious, Granny Smith, Gala, Fuji, Honeycrisp, and more.

Do different apple types contain more or less calories?

In general, most apple varieties have a similar calorie count in the range of 90-110 calories for a medium apple with skin.

But some subtle differences exist between the calories in popular apple types:

  • Red Delicious:¬†109 calories in a medium apple with skin [6]
  • Granny Smith:¬†107 calories in a medium apple with skin [7]
  • Gala:¬†100 calories in a medium apple with skin [8]
  • Fuji:¬†96 calories in a medium apple with skin [9]
  • Honeycrisp:¬†112 calories in a medium apple with skin [10]

As you can see, the calorie count can vary by 10-15 calories depending on the apple variety.

But no matter which apple type you choose, you're getting an excellent source of nutrients and fiber with a low caloric density.

Why Apples Are Good for Weight Loss

With their low calorie content, apples are an excellent food to incorporate into a weight loss diet.

Here's why apples can help with losing weight:

  • Low in calories¬†- With just 90-110 calories per medium fruit, apples are a low-calorie food. This makes them perfect for reducing daily calorie intake.

  • High in fiber¬†- A medium apple provides 4 grams of fiber, which is 14% of the daily value. Fiber promotes fullness and keeps you feeling satisfied.

  • High in water¬†- Apples are 85% water, helping to hydrate the body and give volume for few calories. Their high water content prevents overeating.

  • Nutrient dense¬†- Packed with vitamin C, antioxidants, polyphenols, and potassium, apples provide a lot of nutritional value for their calorie count.

  • Curb cravings¬†- The fiber, water, sweet taste, and crunch of apples make them excellent at beating cravings for unhealthy snacks. Keep apples on hand for cravings.

  • Boost metabolism¬†- Some research indicates compounds in apples may boost metabolism. The fiber also promotes healthy digestion.

  • Support fat burning¬†- Eating an apple before a workout may support fat burning during exercise, according to some studies.

  • Improve cholesterol¬†- The soluble fiber in apples has been shown to lower LDL (bad) cholesterol. This promotes heart health.

So with all of these benefits, it's easy to see why apples are one of the best fruits to eat for weight loss. Incorporate them into your diet if you're trying to shed pounds.

Calorie Count Chart For Apples

For easy reference, here is a calorie count chart for different sizes of apples, with and without skin:

Apple SizeCalories Without SkinCalories With Skin
Small (2.5 inches)7684
Average (3 inches)95104
Medium (3.5 inches)100110
Large (4 inches)122130
Extra Large (5 inches)151159

As you can see, leaving the skin on adds about 10 extra calories to each apple.

Nutrition Facts For Apples

Beyond calories, what other nutrition facts and nutrients are found in apples?

Here are some key nutrition highlights in a medium apple with skin [11]:

  • Calories: 110
  • Protein: 0.5g
  • Carbs: 28g
  • Sugar: 19g
  • Fiber: 4g (14% DV)
  • Vitamin C: 14mg (17% DV)
  • Potassium: 195mg (6% DV)

Some of the standout nutrients in apples include fiber, vitamin C, and potassium.

The fiber content makes apples very filling. And vitamin C provides powerful antioxidant effects.

Health Benefits of Apples

Eating apples regularly can provide these health benefits:

  • Lower cholesterol and heart disease risk
  • Reduce risk of diabetes
  • Possible anti-cancer effects
  • Improved gut health
  • Protection against asthma
  • Weight loss support

Much of the health benefits come from the polyphenols, antioxidants, fiber, and nutrients in apples.

By adding apples to your diet, you can promote better overall health. Their nutrition and fiber content boosts your wellbeing in many ways.

Tips for Eating More Apples

Here are some simple tips for incorporating more apples into your diet:

  • Have apples for a snack throughout the day
  • Add sliced apples to yogurt, cottage cheese, or oatmeal
  • Make a salad with apples, spinach, walnuts, and chicken
  • Bake apples and top with cinnamon
  • Drink apple juice mixed into smoothies
  • Make baked applesauce for a side dish
  • Use apples in muffins, cakes, pies, and other desserts

With so many ways to enjoy them, it's easy to eat more apples every day.

The Bottom Line

So how many calories are in an apple?

  • A medium apple with skin has about 110 calories
  • An average apple without skin contains 95 calories
  • Exact calories vary based on size and type

But no matter what size or variety, apples are low in calories and high in nutrition.

Their fiber content helps with weight loss by keeping you full. And their nutrients provide a variety of health benefits.

Next time you're looking for a satisfying snack or ingredient, reach for a delicious and nutritious apple!

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