Nutrition Facts for Apple
What Is Apple?
If you are building a routine around an AI calorie tracker, Apple is the kind of food that makes tracking feel straightforward instead of fussy.
It is easy to “dress up” with spices, herbs, and sauces, which helps you stay consistent without getting bored.
Per 100g, Apple has 52 calories, with 0.3g protein, 14g carbs, and 0.2g fat. Use the serving table below to scale those numbers to your usual portions.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Apple (Per 100g)
The following values are standardized per 100 grams of apple.
- Calories
52 kcal
- Protein
0.3 g
- Carbohydrates
14 g
- Fat
0.2 g
Nutrition by Serving Size
Calories and macros for common portion sizes of apple.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 26 kcal | 0.2 g | 7 g | 0.1 g |
| 100g | 52 kcal | 0.3 g | 14 g | 0.2 g |
| 150g | 78 kcal | 0.5 g | 21 g | 0.3 g |
| 200g | 104 kcal | 0.6 g | 28 g | 0.4 g |
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Is Apple Good for Weight Loss?
Apple can fit into a weight loss diet when portions are controlled. At 52 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine apple with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Apple
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons apple can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Provides useful energy from carbohydrates when you need performance and consistency.
- Keeps macros easier to manage when you want a simpler, leaner plate.
Who Is Apple Best For?
Weight loss
Apple can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Apple can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Apple is an easy way to add more whole foods to your diet. Keep it visible and convenient so it actually shows up in your meals.
How to Use Apple in Your Diet
Practical ways to include apple in meals:
- Add it to oatmeal or smoothies when you need an easy carb source that still feels “whole food.”
- Use apple as a snack with a protein (Greek yogurt, cottage cheese) to keep hunger steady.
- Pair it with nuts or nut butter in a measured amount for a more satisfying snack.
- Pre-portion it so you can log it quickly and avoid mindless snacking.
- Use it as a sweet finish to meals if you are trying to reduce desserts.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log apple and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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