How Many Calories in Apple?
1 măr mediu (180g) = 94 kcal
Nutritional Values per 100g
Standard Serving
1 măr mediu (180g) contains 94 calories.
Best time: Excellent as a snack between meals or before a workout
Benefits
- ✓Rich in soluble fiber (pectin) that aids digestion and helps lower LDL cholesterol
- ✓Contains powerful antioxidants (quercetin, catechins) that combat inflammation
- ✓Hydrating and low in calories - excellent for weight management
- ✓Filling thanks to pectin, which slows stomach emptying
- ✓Supports gut microbiome health through prebiotic fiber
Considerations
- !Natural sugars - moderation for people with diabetes or insulin resistance
- !The skin contains the most nutrients and fiber - keep it on when possible
- !Wash the fruit thoroughly before eating to remove pesticide residue from the skin
FitAzi Tip
FitAzi recommends apples as a pre-workout snack for quick energy without heavy digestion. Eat it with the skin on to get the full spectrum of fiber and antioxidants. Pairing an apple with 20g of peanut butter gives an optimal combination of carbohydrates and healthy fats.
Frequently Asked Questions
A small apple (about 150g) has 78 calories, with 0.5g protein, 21g carbs, and 0.3g fat. It's a light snack, good between meals or before a workout for a quick energy boost without heavy digestion.
A medium apple (about 180g) has 94 calories, with 0.5g protein, 25g carbs, 0.4g fat, and 4.3g fiber. This is the size most commonly used as a reference for store-bought apples.
A large apple (about 223g) has 116 calories. Even the biggest apples remain a moderate-calorie-density fruit - the difference between a small and a large apple is only about 40 calories, far less than many processed snacks of similar size.
100g of fresh apple has 52 calories, with 0.3g protein, 14g carbs, 0.2g fat, and 2.4g fiber. It's one of the best-balanced snacks calorie-wise, with a good ratio of volume, fiber, and energy.
The calorie difference is small - a peeled apple has about 48 calories/100g versus 52 calories/100g with the skin, but the real meaningful difference is in fiber: the skin holds almost half the fruit's total fiber (about 2.4g/100g with skin versus 1.2-1.5g/100g without), plus most of the antioxidants. For maximum benefit, FitAzi recommends eating the apple with the skin on, well washed.
Dried apple has about 243 calories/100g, over 4 times more than fresh apple (52 calories/100g), because removing the water concentrates the natural sugar and calories. A handful of dried apple slices (about 40g) has around 97 calories. It's an energy-dense snack, but portions need much more careful control than fresh fruit.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.