Your most googled question, answered: How many calories in an apple?
Apples – they’re Queen’s John Deacon equivalent of the fruit bowl; overshadowed by its other all-singing, all-dancing members. Berries – they’re packed with antioxidants; pomegranates – they can protect against cancer and ward off Alzheimer’s; and avocados, well, need we say more?
Plus, when it comes to this shiny green fruit all the internet is concerned with is how many calories are in it. Today, we right that wrong by shining a spotlight on the fruit-bowl staple.
We asked nutritionist Rosemary Ferguson for her expert opinion on whether this super cheap snack is worth it (apples generally cost around 50p) and whether it’s really worth washing the fruit, before taking a bite to those sensational headlines claiming they can actually rot your teeth.
Plus, we get the final word on their calorie count because yes, we know, that's what you really wanted to know.
So, for anyone who currently eats an apple a day, or for those of you looking for an alternative pre-gym snack, read on for the nutritional low down on this fruit.
How many calories in an apple?
When it comes to calories, apples are a low-figure option.
There are 77 calories in a medium (150g) apple.
But, of course, there’s a calorie difference between small, medium, and large apples.
A small apple comes in at around 55 cals, while a large apple has about 111 calories.
Calorie count by apple variety
Calories in a Pink Lady apple = 78 kcal
Calories in a Granny Smith apple = 53 kcal
Calories in a Bramley apple = 54 kcal
Eat yours outside of its raw, natural form, though, and, obviously, expect those numbers to change…
Calories in apple products
Apple compote (1/4 cup) = 75 calories
Apple serving (per serving) = 400 calories
Apple juice (per glass) = 45 calories
Apple muffin = 152 calories
Apple crisps = 104 calories
Nutritional information of an apple
Per medium apple (150g):
Calories – 77 kcal
Carbohydrates – 17.4g
Fibre – 1.8g
Potassium – 150mg
Calcium – 7.5mg
Are apples good for you?
We’ve all heard the saying ‘an apple a day keeps the doctor away’ – and for good reason. Apples really are a healthy option – and, backed up by science.
1. Apples are full of fibre
Apples contain pectin, a type of fibre that acts as a prebiotic. This means the fibre found in apples feeds the good bacteria in your gut – and we all know how crucial gut health is for immune function, digestive health and so on.
2. Apples help fight inflammation
They contain quercetin, aka a more powerful antioxidant than vitamin C. Quercetin not only helps to reduce inflammation; it also fights against free radicals. Plus, research has shown quercetin to be an effective antihistamine, as it restricts histamine from being released from cells.
3. Apples can clear up brain fog
Apples increase the amount of acetylcholine in the brain, a chemical that has been linked to improving focus and memory.
4. Apples are rich in vitamin C
You know, that vitamin known to boost the immune system, protect against oxidative stress and improve iron absorption (which in turn helps with energy production). One apple contains around 4.6mg of the stuff – or 11.5% of your 40mg RDA.
5. Apples linked to a lower risk of heart disease
A Finnish study of more than 5,000 adults found that men with the highest apple intakes had a 19 per cent lower risk of dying from a heart attack than those with the lowest intakes; women had a 43 per cent reduction.
While an even bigger study of more than 35,000 postmenopausal women found those who ate more than one serving of apples (and pears) a week had a 13 per cent reduced risk of dying from cardiovascular disease and a 15 per cent reduction of dying from coronary heart disease.
If apples are so healthy, why don’t they get more hype?
In recent years, studies such as that from the US Department of Agriculture, have raised health concerns over the nutritional benefits of apples, claiming the fruit to be as bad for your teeth as sweets and fizzy drinks. Strong stuff.
The reason? Their sugar content and acidic nature.
Indeed, following these announcements, the British Dental Association advised apples only to be eaten at mealtimes – so not as an on-the-go snack – and that you should rinse your mouth out with water afterwards to prevent the erosion of tooth enamel.
Which all seems slightly drastic – and unpractical. Why the sudden panic anyway? After all, haven’t apples been a British staple for centuries?
Although the answer is yes, due to changes in farming and apple production methods, the nutritional nature of the fruit has in fact altered over the years. The Food Standards Agency has shown that apples, including the Golden Delicious and Granny Smith, now contain around 15% sugar by weight (compared to 10-11%) – or four teaspoons of sugar. While new varieties such as the Pink Lady, have been developed that are naturally sweeter.
However, the science isn’t all bad; a study published in the PLOS One journal says that eating apples can actually prevent oral bacteria from multiplying – thanks to the anti-bacterial nature of the fruit.
What to believe?
‘Eating apples can, in fact, help in cleaning both the teeth and gums,’ says Ferguson. ‘When you eat apples, the fibre in them cleanses the teeth, while the antibacterial properties of this fruit keep bacteria and viruses from infecting the body. Apples also stimulate the secretion of saliva (an alkaline compound), which reduces the ability of bacteria to multiply and grow in your mouth. If in doubt, though, rinse your mouth with water after eating your apple.’
All fruit, including apples, contains natural sugars, mainly in the form of fructose. While health advice in the UK recommends limiting fruit juice, partly because of the sugar it contains, there’s no need to limit whole fruit.
What’s the best way to eat an apple?
‘Apple peel is where the majority of the antioxidant compounds, especially quercetin, are found,’ says Ferguson. ‘Which means apple peels may have higher antioxidant activity and higher bioactivity than apple flesh. Opt for organic – so without pesticides – or, if this isn’t an option, peeling or washing the fruit thoroughly can definitely help reduce the toxic load.
I like to eat my apples on their own as a snack – or dipped into nut butter. If the fruit is on the turn, I’ll juice them or make an apple compote by stewing them with nothing more than a little water and cinnamon.’
How to incorporate apples into a low-calorie diet
• Slice and add to cereal.
• Grate and stir into porridge for natural sweetness.
• Chop and add to salads – apples go especially well with chicken, cos lettuce, rocket, walnuts and stilton.
• Use in baked recipes such as muffins, apple cake or apple bread.
• Top rye crispbreads or oatcakes with low-fat cream cheese and slices of apple.
• Remove the core, cut into rings and top with almond or peanut butter.
• Cut into wedges and serve as an alternative to vegetable crudités with your favourite dip.
The bottom line: Easily portable, easy to eat and with a longer shelf life than many other fruits – there are so many benefits to eating apples that extend way further than the fact that apples are low in calories, fat and salt, contain no added sugar and are a source of fibre.
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