Across India · Snack
Apple
Also called seb, apple fruit
A whole raw apple, eaten with the skin where it is clean. It is low in calories and gives some fibre.
The short answer
Apple has about 94 kcal in a regular serving (1 medium apple, about 150 g), with 0.4 g of protein and 3.9 g of fibre. It rates 4.0/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 94 kcal
- 1 medium apple (about 150 g)
- For weight management
- 4.0 / 5Rated 4 out of 5. Good fit for weight management
- Protein and fibre
- 0.4 g · 3.9 g
- per serving
- Brisk walking
- About 20 min
- uses similar energy (70 kg adult)
Apple nutrition
| Nutrient | Per serving (1 medium apple, about 150 g) | Per 100 g |
|---|---|---|
| Energy | 94 kcal | 62 kcal |
| Protein | 0.4 g | 0.29 g |
| Carbohydrate | 19.7 g | 13.11 g |
| Fat | 1 g | 0.64 g |
| Fibre | 3.9 g | 2.59 g |
IFCT 2017 (ICMR-NIN), E001 Apple, big (Malus domestica). Source: IFCT 2017, National Institute of Nutrition (ICMR), 2017. Home and restaurant versions vary with the oil, rice and portion used.
Is apple good for weight management?
It rates 4.0/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories.
- Calories per gram (35% of the rating)0.62 kcal · 99/100
- Protein per 100 kcal (25% of the rating)0.5 g · 5/100
- Fibre per 100 kcal (20% of the rating)4.2 g · 100/100
- Portion (20% of the rating)94 of 200 kcal (snack) · 100/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have apple
- Eat it whole with the skin, not as juice
- Slice it and have it with a spoon of peanut butter or a few nuts
- Wash it well before eating with the skin
- Have it as a snack between meals instead of biscuits
Common questions about apple
How many calories are in apple?
About 94 kcal in 1 medium apple, about 150 g, or 62 kcal per 100 g.
Is apple good for weight management?
It rates 4.0/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories, but it is low in protein for its calories. See the lighter ways to have it on this page.
How much protein is in apple?
About 0.4 g in 1 medium apple, about 150 g, which is 0.5 g for every 100 kcal.
How much walking uses the energy in apple?
About 20 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is an apple good for weight management?
Yes. An apple has only about 60 kcal per 100 g and gives fibre, so it fills you up for few calories.
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Compare it in:Fruits
Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.