Calories in an Apple
The calories in an apple as listed by the U.S. Department of Agriculture, USDA National Nutrient Database for Standard Reference are as follows:
For a raw apple with the skin according to the apples size
| Size | Calories | Carbohydrate | Fat | Protein |
|---|---|---|---|---|
| 1 large apple (3-1/4” diameter) 223g | 116 | 30.8 | 0.38 | 0.58 |
| 1 medium apple (3” diameter) 182g | 95 | 25.13 | 0.31 | 0.47 |
| 1 small apple (2-3/4” diameter) 149g | 77 | 20.58 | 0.25 | 0.39 |
| 1 extra small apple (2-1/2” diameter) 101g | 53 | 13.95 | 0.17 | 0.26 |
| Per 100g | 52 | 13.81 | 0.17 | 0.26 |
*Information is for edible portion only
For a raw apple without the skin according to the apples size
| Size | Calories | Carbohydrate | Fat | Protein |
|---|---|---|---|---|
| 1 large apple (3-1/4” diameter) 216g | 104 | 27.56 | 0.28 | 0.58 |
| 1 medium apple (3” diameter) 161g | 77 | 20.54 | 0.21 | 0.43 |
| 1 small apple (2-3/4” diameter) 132g | 63 | 16.84 | 0.17 | 0.36 |
| Per 100g | 48 | 12.76 | 0.13 | 0.27 |
* Information is for edible portion only
The Health and Nutritional Benefits of Apples
Everyone knows the saying, “An apple a day keeps the doctor away,” but there really is truth to that statement. Apples can provide an immense amount of benefits to one’s health and contains valuable nutrients. Some of these benefits include:
- Apples contain antioxidants that are believed to help improve heart health by protecting the cardiovascular system. The maximum benefit here is obtained when the skin is consumed with the apple.
- Studies indicate that fibre may help control or lower cholesterol levels. A medium-sized apple can contain 17% of the recommended amount of dietary fibre in a day.
- Though the studies have not been able to conclusively prove benefits in the area of cancer prevention, there is research that suggests apples may help reduce the risk of lung cancer, prostate cancer and colon cancer.
- The skin and pulp of apples contain a nutrient called flavonoids. Flavonoids are believed to help reduce the risk for heart disease.
About Calorie Counting
Calorie counting largely comes down to keeping track of the calories you consume and the calories you burn. In order to lose weight you are aiming to maintain a basic calorie deficit in your diet and exercise routine. It is important to maintain a basic calorie deficit rather than attempting to introduce a sever calories deficit. Many sources recommend you should aim for 1 to 2 lbs of weight loss a week. To achieve this, this would imply introducing a 500 – 1000 calorie deficit into your daily diet and exercise.
It can be difficult at first to carefully track the calories you are consuming and burning, however there is software available that can help you do this. Weight By Date allows you to track and monitor the calories consumed and burned in a wide variety of foods and exercises, as well as monitor your weight and body measurements. Additionally, you should always consult your doctor before commencing a weight loss plan or about any other health related information.
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