Apple Nutrition Facts, Vitamins and Benefits

Apple benefits and place in a balanced diet

• A 100 g portion provides approximately 52 kcal; portion size and preparation affect total energy intake.
• Its approximately 85.6 g of water per 100 g contributes to total fluid intake.
• Its approximately 2.4 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 4.6 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• About 2.2 µg of vitamin K per 100 g contributes to normal blood clotting and the maintenance of normal bones.
• About 0.026 mg of vitamin B2 per 100 g contributes to normal energy metabolism and the protection of cells from oxidative stress.
• About 3.4 mg of choline per 100 g contributes to normal lipid metabolism, homocysteine metabolism and the maintenance of normal liver function.
• About 6 mg of calcium per 100 g contributes to the maintenance of normal bones and teeth, muscle function and nerve transmission.
• About 107 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 5 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 11 mg of phosphorus per 100 g contributes to normal energy metabolism and the maintenance of normal bones and teeth.
• No single food prevents or treats disease. The nutritional value of apple depends on portion size, variety, ripeness and the overall eating pattern.

Apple nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 182 g reference serving.

How many calories are in Apple?

100 g (about 3.5 oz) provides approximately 52 kcal. A 182 g reference serving provides approximately 94.6 kcal. Values vary with variety, ripeness and preparation.

How to use Apple in the kitchen

Apple can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.