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Fruits

Apple

Apples are 86% water, so 100 g (3.5 oz) brings only 52 kcal and 2.4 g of fiber.

Last reviewed: By USDA description: Apple, with skin

  • 52 kcalCalories per 100 g
  • 0.3 gProtein per 100 g
  • 2.4 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

A typical 180 g (6.5 oz) serving provides about 94 kcal, 0.5 g of protein, and 4.3 g of fiber.

Values for apple per 100 g (3.5 oz) and per typical serving of 180 g (6.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (180 g (6.5 oz))
Calories52 kcal94 kcal
Protein0.3 g0.5 g
Carbohydrates13.8 g24.8 g
of which sugars10.4 g18.7 g
Fiber2.4 g4.3 g
Fat0.2 g0.3 g
of which saturated0 g0.1 g
Water85.6 g154.1 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Very low energy density; a lot of fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 197 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about apples

How much protein does a medium apple have?

A medium apple, our reference serving of 180 g (6.5 oz), has about 0.5 g of protein. 100 g (3.5 oz) of apples has 0.3 g of protein. That is 0.5 g of protein per 100 kcal.

How many calories are in a medium apple?

A medium apple, our reference serving of 180 g (6.5 oz), has about 94 kcal. 100 g (3.5 oz) of apples has 52 kcal. That is a very low energy density.

How many grams of fiber are in a medium apple?

A medium apple, our reference serving of 180 g (6.5 oz), has about 4.3 g of fiber. 100 g (3.5 oz) of apples has 2.4 g of fiber.

How filling are apples?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: very low energy density; a lot of fiber per calorie; high water content. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 197 versus 100 for white bread.

Are apples a good choice on a GLP-1 medication?

Based on our tags, this is what matters about apples on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of apples?

We use 180 g (6.5 oz) as a typical serving, roughly a medium apple. That amount provides about 94 kcal, 0.5 g of protein, and 4.3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC ID 171688). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90. European Journal of Clinical Nutrition (PubMed). accessed .