How healthy is apple pie?
Is apple pie healthy? It can fit a healthy diet as an occasional treat. Apple pie scores 8/100 on the HowHealthyIs Score: 100 g provides 242 kcal, 95 µg vitamin A and 1 mg iron. Homemade apple pie wraps cinnamon-spiced apples in a buttery double crust: the fruit adds some fiber, but most of the calories come from the pastry and sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Apple pie ranks higher than 8% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin A4%
- Iron2%
- Fiber2%
- Protein2%
- Vitamin C1%
- Vitamin E1%
- Potassium1%
- Magnesium1%
- Calcium0%
Counts against
- Saturated fat14%
- Added sugars8%
- Sodium2%
Raw NRF9.3: 15 minus 24 = -9. 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 pie?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 242 kcal | 399 kcal | |
| Protein | 2.5 g | 4 g | 8% |
| Carbohydrates | 34 g | 56 g | 20% |
| Fiber | 1.6 g | 2.6 g | 9% |
| Sugars | 16 g | 26 g | |
| Added sugars | 9.1 g | 15 g | 30% |
| Fat | 11 g | 19 g | 24% |
| Saturated fat | 7 g | 12 g | 58% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 95 µg | 157 µg | 17% |
| Vitamin C | 3 mg | 5 mg | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.4 mg | 0.6 mg | 4% |
| Vitamin K | 1.5 µg | 2.5 µg | 2% |
| Vitamin B12 | <0.1 µg | <0.1 µg | 1% |
| Folate | 61 µg | 101 µg | 25% |
| Minerals | |||
| Calcium | 13 mg | 21 mg | 2% |
| Iron | 1 mg | 1.7 mg | 10% |
| Potassium | 88 mg | 145 mg | 3% |
| Magnesium | 7.8 mg | 13 mg | 3% |
| Zinc | 0.2 mg | 0.3 mg | 3% |
| Sodium | 120 mg | 199 mg | 9% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard apple pie?
We estimate apple pie from this standard recipe (serves 10, about 1640 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Flour for the crust | 315 g |
| Butter for the crust | 225 g |
| Ice water | 90 g |
| Salt | 5 g |
| Apples, peeled and sliced | 1100 g |
| Sugar for the filling | 150 g |
| Flour to thicken | 25 g |
| Cinnamon | 4 g |
| Lemon juice | 15 g |
Why is apple pie good for you?
- 101 µg folate in 1 slice (1/10 pie), 25% of the daily value. Folate contributes to normal blood formation.
- 157 µg vitamin A in 1 slice (1/10 pie), 17% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A shared dessert for holidays and family meals
- Choosing a thinner slice or a single-crust crumble style
What should you watch out for?
- High in added sugar and saturated fat, especially with ice cream or cream on top.
What can you eat instead of apple pie?
Foods you can use the same way with a higher HowHealthyIs Score.