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 are devices available that can help you do this. BodyMedia FIT allows you to measure the calories you burn through your daily activities. Additionally, their software allows you to log your diet and the calories in the foods you are eating. You should always consult your doctor before commencing a weight loss plan or about any other health related information. is proud to be an affiliate of BodyMedia.

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