Calories in Apple

About Apple

Apples are the quintessential healthy snack, and the saying "an apple a day keeps the doctor away" has some real nutritional backing. A medium apple contains about 95 calories, making it one of the most calorie-efficient fruits available relative to its satisfying size and crunch.

What makes apples particularly valuable for weight management is their combination of water content, fiber, and volume. A single medium apple contains 4 grams of fiber — about 14% of the daily recommended intake — which slows digestion, stabilizes blood sugar, and keeps you feeling full longer than most snacks of equivalent calories.

Apples are rich in polyphenols and antioxidants, particularly quercetin, catechin, and chlorogenic acid. These compounds have been linked to reduced inflammation, improved heart health, and better blood sugar control. Most of the beneficial compounds are concentrated in the skin, which is why you should not peel apples unless absolutely necessary.

Apples work in nearly any diet — low-carb dieters can enjoy a small apple without breaking their budget, while endurance athletes appreciate the quick carbs. BasedHealth makes tracking apples simple: scan the fruit and get instant calorie and fiber counts based on the exact size.