Calories in an Apple: By Size, With Macros

A medium apple (182 g) delivers 95 calories — confirmed by USDA FoodData Central (FDC ID 1750340) — making it one of the most calorie-efficient high-fiber snacks available.

Apples are a staple in calorie-counting plans precisely because their numbers are familiar and predictable. But “an apple” varies quite a bit from the golf-ball-sized fruit you grab on the way out the door to the oversized Honeycrisp at the grocery store. Size matters when you’re tracking, and so do the macros behind the calorie number.

Calories and Macros by Apple Size

The table below uses USDA FoodData Central values for raw apples with skin. All weights are approximate; actual fruit weight varies by variety.

Size	Approx. weight	Calories	Carbs	Fiber	Sugar	Protein	Fat
Extra small (under 2.75 in)	101 g	53 kcal	14 g	2.5 g	11 g	0.3 g	0.2 g
Small (2.75 in)	149 g	77 kcal	21 g	3.6 g	15 g	0.4 g	0.2 g
Medium (3 in)	182 g	95 kcal	25 g	4.4 g	19 g	0.5 g	0.3 g
Large (3.25 in)	223 g	116 kcal	31 g	5.4 g	23 g	0.6 g	0.4 g
Extra large (3.5 in+)	280 g	145 kcal	39 g	6.7 g	29 g	0.7 g	0.5 g
1 cup sliced	109 g	57 kcal	15 g	2.6 g	11 g	0.3 g	0.2 g

Source: USDA FoodData Central, raw apple with skin.

What the Macros Actually Mean

Apples are almost entirely carbohydrate. Of a medium apple’s 25 g of carbs, roughly 4.4 g is dietary fiber and 19 g is sugar (primarily fructose and glucose). The fat and protein content is negligible at under 1 g each.

The fiber is the key macro here. Soluble fiber — mainly pectin — slows gastric emptying and blunts the glucose spike from the fruit’s natural sugars. Insoluble fiber adds bulk and supports gut transit. Together, these fibers account for why whole apples behave very differently from apple juice, which removes virtually all fiber and concentrates the sugar.

Net carbs for a medium apple run approximately 21 g (25 g total carbs minus 4 g fiber). If you’re following a low-carb plan, use our net carbs calculator to factor apples into your daily target.

Does It Fit Your Goals?

Weight loss. At 95 calories, a medium apple is a high-volume, high-fiber snack that ranks well for satiety per calorie. Pectin has been shown to increase fullness signals independently of calorie load. One apple used as a pre-meal snack can reduce total meal intake, a pattern documented in controlled appetite studies. For most calorie targets — even aggressive deficits — a medium apple fits without crowding out more nutritionally dense foods. Check your personal calorie ceiling with the TDEE calculator if you’re unsure how much room you have for fruit.

Blood sugar management. Apples carry a glycemic index (GI) of approximately 36 and a glycemic load (GL) of about 6 for a medium serving — both in the low range. The whole-fruit matrix (fiber, polyphenols, cell structure) materially slows glucose absorption compared to processed apple products. People managing prediabetes or type 2 diabetes generally tolerate one medium apple well, though individual response varies. Pairing an apple with a protein source — a handful of nuts or Greek yogurt — further flattens the glucose curve. For a deeper look at this mechanism, see our guide on glycemic load explained.

Higher-fat or ketogenic plans. At 21 g net carbs, a medium apple consumes most or all of a strict keto budget (typically 20-25 g net carbs/day). Those following a ketogenic protocol typically limit fruit to very small portions of lower-carb options like berries, and would treat even a small apple as an occasional food rather than a daily snack.

Variety Differences

Common apple varieties — Fuji, Gala, Honeycrisp, Granny Smith, Pink Lady — differ slightly in sugar profile but not dramatically in total calories at the same weight. Honeycrisp and Fuji tend toward the sweeter end (higher fructose), while Granny Smith has notably less sugar and more tartness. The differences per 100 g are typically under 5 kcal and 2 g of carbohydrate, well within the margin of normal fruit variation.

Juiced vs. Whole

An 8-oz glass of unsweetened apple juice contains roughly 114 calories with 28 g of sugar and essentially zero fiber. The same calorie count from whole apples provides a medium apple plus a quarter — with 4+ g of fiber and far greater satiety. Whole fruit is consistently the better choice when the goal is either weight management or glycemic control.

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