Apple Macros: Complete Nutrition Facts & Calories

Apples are nature’s perfect portable snack—about 95 calories, naturally sweet, and satisfyingly crunchy. With 25 grams of carbs (mostly from natural sugars) and 4 grams of fiber, apples fit most diets when tracked properly.

This guide covers apple macros by size and variety so you can enjoy this classic fruit while staying on track.

Apple Macros: Quick Reference

Here’s the macro breakdown for apples by size:

Apple Size	Weight	Calories	Protein	Carbs	Fiber	Sugar
Small	149g	77	0.4g	21g	3.6g	15g
Medium	182g	95	0.5g	25g	4.4g	19g
Large	223g	116	0.6g	31g	5.4g	23g
1 cup sliced	109g	57	0.3g	15g	2.6g	11g
100g	100g	52	0.3g	14g	2.4g	10g

Key insight: Apple sizes vary significantly. A large apple has 50% more calories than a small one. Weigh if tracking precisely.

Apple Varieties: Do Macros Differ?

All apple varieties have similar macros—the differences are minor:

Variety	Flavor Profile	Calories (medium)	Sugar
Fuji	Sweet, crisp	100	20g
Honeycrisp	Sweet-tart	95	19g
Gala	Sweet, mild	95	19g
Granny Smith	Tart	90	17g
Red Delicious	Sweet	95	19g
Pink Lady	Tart-sweet	95	19g
Braeburn	Sweet-tart	95	18g

Bottom line: For macro tracking, treat all apples the same. Size matters more than variety.

Understanding Macronutrients

Apples are primarily a carbohydrate source with beneficial fiber. To understand how carbs fit your nutrition plan, learn about what macronutrients are.

Apple vs. Other Fruits

How do apples stack up against other popular fruits?

Fruit (medium/1 cup)	Calories	Carbs	Fiber	Sugar
Apple (medium)	95	25g	4.4g	19g
Banana (medium)	105	27g	3.1g	14g
Orange (medium)	62	15g	3.1g	12g
Strawberries (1 cup)	49	12g	3g	7g
Blueberries (1 cup)	84	21g	3.6g	15g
Grapes (1 cup)	104	27g	1.4g	23g

Apple advantage: Higher fiber than most fruits, moderate calories, very portable.

How Apples Fit Different Diets

Keto and Low-Carb

Apples are challenging for strict keto:

• Medium apple = 21g net carbs (often full daily limit)
• Small apple = 17g net carbs (still high)

Lower-carb options:

• A few thin slices (~5g carbs)
• Berries instead (lower carb per serving)
• Skip if strict keto

Calorie Deficit / Weight Loss

Apples are excellent for weight loss:

• 95 calories fills you up
• High water content (86% water)
• Fiber promotes satiety
• Satisfies sweet cravings naturally
• Portable, no prep required

High-Carb / Athletes

Apples work well for carb-loading:

• Natural sugars for energy
• Easy to digest pre-workout
• Portable for on-the-go fueling

Flexible Dieting

Apples fit flexible dieting easily. Track the carbs, enjoy the fruit, hit your daily targets.

Apple Macros with Toppings

Plain apples are great, but toppings change the macros:

Apple + Peanut Butter (210 cal, 6g protein, 28g carbs, 10g fat)

• 1 medium apple: 95 cal
• 1 tbsp peanut butter: 95 cal

Apple + Almond Butter (200 cal, 4g protein, 27g carbs, 10g fat)

• 1 medium apple: 95 cal
• 1 tbsp almond butter: 98 cal

Apple + Cheese (190 cal, 8g protein, 26g carbs, 9g fat)

• 1 medium apple: 95 cal
• 1 oz cheddar cheese: 113 cal (but portion varies)

Apple + Caramel Dip (170 cal, 0.5g protein, 40g carbs, 3g fat)

• 1 medium apple: 95 cal
• 2 tbsp caramel: 100 cal

Meal Ideas with Apples

Healthy Snack Plate (280 cal, 12g protein, 32g carbs, 12g fat)

• 1 medium apple, sliced
• 1 tbsp almond butter
• 1 oz almonds

Breakfast Addition (150 cal with oatmeal)

• 1 small apple, diced
• Add to oatmeal
• Cinnamon on top

Apple Salad (200 cal, 8g protein, 28g carbs, 8g fat)

• 1 cup mixed greens
• 1/2 apple, sliced
• 1 oz goat cheese
• 1 tbsp walnuts
• Balsamic vinaigrette

Post-Workout Snack (250 cal, 25g protein, 32g carbs, 3g fat)

• 1 medium apple
• 1 cup Greek yogurt
• Honey drizzle

Calculate Your Macros

Use our macro calculator to determine your daily carb targets, then see how apples fit your plan.

Apple Forms: Fresh vs. Processed

Fresh Apple (Best)

• 95 cal per medium
• Full fiber intact
• Most filling

Applesauce (Unsweetened)

Serving	Calories	Carbs	Fiber
1/2 cup	50	14g	1.5g

Less fiber than whole apples, but still decent.

Applesauce (Sweetened)

Serving	Calories	Carbs	Fiber
1/2 cup	97	25g	1.5g

Double the calories and sugar of unsweetened.

Apple Juice (Worst for Macros)

Serving	Calories	Carbs	Fiber
8 oz	114	28g	0.5g

No fiber, concentrated sugar, not filling. Avoid if tracking macros.

Dried Apples

Serving	Calories	Carbs	Fiber
1/4 cup	52	14g	2g

Calorie-dense, easy to overeat. Weigh carefully.

Tracking Apples Accurately

Size Matters

The difference between small (77 cal) and large (116 cal) is significant over time. When possible:

• Weigh your apple
• Use size-specific entries in your tracking app
• When in doubt, round up

With or Without Skin

Apple macros assume eating the whole apple including skin. The skin contains most of the fiber. Peeled apples have slightly fewer calories but less fiber.

Cooked Apples

Cooking doesn’t significantly change macros, but baked apples often include:

• Butter (+100 cal per tbsp)
• Sugar (+50 cal per tbsp)
• Oat topping (+200+ cal)

Track additions separately.

Apple Storage Tips

Room Temperature

• 1-2 weeks for most varieties
• Ripen faster at room temp

Refrigerator

• 4-6 weeks
• Best for long-term storage
• Crisper drawer ideal

Cut Apples

• Toss with lemon juice to prevent browning
• Refrigerate: 3-5 days
• Airtight container

Common Apple Questions

Do Apples Spike Blood Sugar?

Whole apples have a moderate glycemic index (around 36). The fiber slows sugar absorption, preventing major spikes. This is very different from apple juice (GI ~44) which lacks fiber.

Are Organic Apples More Nutritious?

Macros are identical. Organic refers to farming practices, not nutrition. Choose based on budget and preference.

Should I Eat Apple Skin?

Yes. The skin contains:

• Most of the fiber
• Many antioxidants
• Adds texture and satisfaction

Only skip skin if you have specific digestive issues.

When Is the Best Time to Eat an Apple?

For macros, timing doesn’t matter. For practical purposes:

• Pre-workout: 30-60 minutes before (quick carbs)
• Between meals: Satisfies hunger
• Dessert replacement: Satisfies sweet tooth

Can Apples Help Me Lose Weight?

Research suggests yes. Studies show eating an apple before meals reduces total calorie intake. The fiber and water fill you up, and the act of chewing slows eating.

Final Thoughts

Apples are a macro-tracker’s friend:

• Predictable nutrition (~95 cal per medium)
• Filling fiber (4.4g)
• Satisfies sweet cravings
• Zero prep, totally portable
• Works for most diets (except strict keto)

The main tracking consideration is size—large apples have 50% more calories than small ones. When in doubt, weigh it. Otherwise, grab an apple confidently knowing it’s one of the easiest, healthiest snacks to fit into any macro plan.