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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.

USDA description: Apple, with skin

  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
A lot of fiber per calorie+2
High water content+1
Sum6
Capped at 55

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 197 (white bread = 100).

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Sources
6 primary
Data
USDA FDC 171688

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Nutrition facts

Calories
94 kcal per serving
52 kcal per 100 g (3.5 oz)
Protein
0.5 g per serving
0.3 g per 100 g (3.5 oz)
Carbohydrates
24.8 g per serving
13.8 g per 100 g (3.5 oz)
of which sugars
18.7 g per serving
10.4 g per 100 g (3.5 oz)
Fiber
4.3 g per serving
2.4 g per 100 g (3.5 oz)
Fat
0.3 g per serving
0.2 g per 100 g (3.5 oz)
of which saturated
0.1 g per serving
0 g per 100 g (3.5 oz)
Water
154.1 g per serving
85.6 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC ID 171688), accessed September 23, 2026.

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

The typical serving (180 g (6.5 oz)) 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.

What it is and how to eat it

Apples are sold year-round in many varieties, such as Golden Delicious, Fuji, Gala, the green and tart Granny Smith, or Reineta, widely used in Spain for baking. They are eaten raw, baked or as applesauce, and juice loses almost all the fiber of the whole fruit. This page covers raw apple with the skin, with 52 kcal, 2.4 g of fiber and 10.4 g of sugars per 100 g according to USDA.

A medium 180 g (6.3 oz) apple provides 94 kcal and 4.3 g of fiber, but barely 0.5 g of protein. To add protein, pair it with yogurt or cheese, as in the chicken salad with apple, celery and yogurt; if you eat very little, do not fill up on fruit before the protein part of the meal, which the 2025 nutrition advisory on GLP-1 therapy suggests eating first. The US National Institutes of Health list apples among the foods that can cause gas, and the same advisory suggests increasing fiber gradually. In the first few days of treatment and after a dose increase, peeled, baked or as unsweetened applesauce may sit better.

What the evidence says

In a trial with 58 adults, eating 266 g of apple (125 kcal) 15 minutes before lunch cut the total calories of that meal, apple included, by 15%, about 187 kcal less than eating nothing first, and it was more filling than the same amount of applesauce or apple juice (Appetite, 2009). Adding fiber to the juice at the level found in the fruit did not make it more filling, and the authors conclude that solid fruit is more satiating than pureed fruit or juice. In the Holt satiety index (1995), apples scored 197, almost twice the white bread reference (100). With 2.4 g of fiber per 100 g an apple falls short of the 3 g for a "source of fibre" claim, but because it has so few calories, its 4.6 g per 100 kcal meet the EU's other criterion for a "high fibre" claim, 3 g per 100 kcal (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

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. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC ID 171688).accessed .
  2. Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
  5. Clinical trialAppetite (Elsevier).Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal. Appetite. 2009;52(2):416-422. doi:10.1016/j.appet.2008.12.001.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .