How healthy is apple?
Is apple healthy? Yes, in sensible portions. Apple scores 46/100 on the HowHealthyIs Score: 100 g provides 52 kcal, 2.4 g fiber and 4.6 mg vitamin C. It is low in calories and high in water, and most of its fiber sits in the skin, so eat it unpeeled. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Apple ranks higher than 46% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber16%
- Vitamin C10%
- Potassium4%
- Vitamin E2%
- Magnesium2%
- Iron1%
- Protein1%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 39 minus 0 = 39. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in apple?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 52 kcal | 95 kcal | |
| Protein | 0.3 g | 0.5 g | 1% |
| Carbohydrates | 14 g | 25 g | 9% |
| Fiber | 2.4 g | 4.4 g | 16% |
| Sugars | 10 g | 19 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 3 µg | 5.5 µg | 1% |
| Vitamin C | 4.6 mg | 8.4 mg | 9% |
| Vitamin E | 0.2 mg | 0.3 mg | 2% |
| Minerals | |||
| Calcium | 6 mg | 11 mg | 1% |
| Iron | 0.1 mg | 0.2 mg | 1% |
| Potassium | 107 mg | 195 mg | 4% |
| Magnesium | 5 mg | 9.1 mg | 2% |
| Sodium | 1 mg | 1.8 mg | 0% |
Source: USDA FoodData Central, "Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)" (FDC 171688). Values rounded.
Why is apple good for you?
- 4.4 g fiber in 1 medium apple, 16% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- A low-calorie, portable snack
- Pairing with peanut butter or cheese for a more filling snack
What should you watch out for?
- Apple juice keeps the sugar but loses most of the fiber. The whole fruit is the better choice.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.