By Apples are likely one of the first fruits that spring to mind whether you’re trying to eat healthier, limit your sugar intake, or are on a diet. Apples have long been regarded as an essential component of a healthy diet because they are crisp, juicy, and remarkably refreshing. However, what is the actual calorie count of an apple? What role does it play in your everyday diet?
Let’s examine apples’ calorie composition in detail to see why this underappreciated fruit has more to offer than simply crunch.
Calories Depending on the Size of an Apple
We need to understand that the calorie count of an apple depends largely upon it size and variety. Let’s learn how many calories are present in different sizes of apples:
- Medium Size Apple (About 3 inches in diameter ): 95 calories
- Small Apple (Around 150 grams ): 77 calories
- Large Apple (Around 223 grams ): 116 calories
- 100 grams of Apple : 52 calories
Calorie Breakdown of a Medium Sized Apple
Calories in Apples come primarily from carbohydrates present in the apple. Additional to these carbohydrates comes the natural sugar like fructose, glucose and sucrose. Let’s understand in more detail the natural breakdown of medium size apple:
- Total Calories : 95
- Carbohydrates: 25 grams
- Sugar :19 gram
- Fiber: 4 gram
- Protein :0.5 gram
- Fat: 0.3 gram
- Water: ~86%
Note : If you start wondering that the sugar present in an apple is almost the same as that in a Kit Kat Bar, then please understand that an Apple contains fiber too.
Fiber has a superpower to control the blood sugar levels in the body. It happens as it slow down the digestion, preventing any sugar spike in the body. In fact, Apple’s glycemic index is relatively low, making it an excellent choice for people struggling with high blood sugar levels.
Calories Depending Upon the Type of Apple
With so many types of apples available in the market, each type has slightly different sugar and fiber content. Hence, this difference undoubtedly brings about a difference in the calorie count of each type:
| Type of Apple | Calories per a medium sized apple |
| Granny Smith | 70-80 |
| HoneyCrisp | 100-115 |
| Fuji | 100-110 |
| Gala | 80-90 |
| Red delicious | 90-100 |
| Pink Lady | 85-95 |
Nutritional Benefits of Apple Beyond Just Calories
- Dietary Fiber
Apples contain a lot of fiber, including both soluble and insoluble one. The soluble fiber called the peptin helps in regulating blood sugar while also lowering cholesterol.
- Rich in Vitamins and Minerals
Apples are rich in vitamins like Vitamin C, Potassium and Vitamin K. Let’s see how these vitamins are helpful to our body:
Potassium: Helps in controlling of blood pressure
Vitamin K : Supports bone health
Vitamin C: Boost the immunity and skin health
- Antioxidants
Apples are loaded with flavonoids and polyphenols that reduce inflammation and support cardiovascular health.
Are Apples Good for Weight Loss?
Yes Why not ? Despite having natural sugars, apples can actually help with weight loss because of the following reasons :
- High Fiber: Eating apples can promote your satiety and can definitely help you in controlling your cravings, leading to fewer calorie intake.
- Natural Sweetness : You can curb your sugar craving by switching to apples.
- Low calorie density: High water and fiber content in apples can keep you full without bingeing on too many calories.
Did you know ? A study has revealed that eating apples before a meal can reduce your total calorie intake by almost 15%.
Benefits of Apples at Different Times
Although there is no wrong time to consume apples, but you should be aware of the few ideal moments where you can get their maximum benefits:
| Morning | Give you energy with its fiber content |
| Mid Day Snacks | It keeps you full and helps you in curbing afternoon cravings. |
| Pre workout | Gives you quick energy because of the presence of natural sugar |
| Desert Substitute | An apple can be a healthy and sweet finish to your meals |
What’s More Healthy ? Apple Juice or Whole Apple
If you are wondering what would be more healthy between a glass of apple juice or eating an apple as a whole. The answer to this is definitely eating a whole apple. But why ? Let’s understand it in detail:
| Item | Calories | Fiber | Sugar |
| Whole Apple (Medium) | 95 | 4g | 19 g |
| Apple Juice (1 cup) | 115 | 0.2 g | 24 g |
Observe the clear difference between the two and you will see why eating apples as a fruit is more healthy. Apple juice definitely has higher sugar content while lacking fiber content at the same time. No fiber means it is more likely to feel hungry soon after drinking juice.
Is an Apple Worth Those Calories?
Definitely. More than just energy, a medium apple (around 95 calories) provides fiber, antioxidants, water, and vital nutrients. Apples are a wise and fulfilling choice, whether you’re attempting to control your blood sugar, lose weight, or just eat more whole foods.
Whether you’re counting calories or not, apples are a nutritional powerhouse that deserves a regular place in your diet.
