A medium apple (182g) has 95 calories, 25g carbs, 4.4g of fiber, and 19g of natural sugar. Small apple = 77 calories. Large apple = 116 calories. Despite the sugar content, apples have a low glycemic index of 36 due to their pectin fiber, which slows glucose absorption. Always eat the skin — it contains most of the fiber and antioxidants.
| Size | Weight | Calories | Net Carbs | Fiber | GI |
|---|---|---|---|---|---|
| Extra small | 101g | 52 cal | 10.4g | 2.4g | 36 |
| Small | 149g | 77 cal | 15.4g | 3.6g | 36 |
| Medium | 182g | 95 cal | 20.6g | 4.4g | 36 |
| Large | 223g | 116 cal | 25.2g | 5.4g | 36 |
| Extra large | 280g | 145 cal | 31.5g | 6.8g | 36 |
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📸 Scan Food Free →A medium apple (182g) has 95 calories, 25g carbs, 4.4g fiber, 19g natural sugar, and 0.5g protein. A small apple (149g) has 77 calories. A large apple (223g) has 116 calories. Always eat the skin — it contains most of the fiber and antioxidants.
Yes. Apples are one of the best weight loss snacks. At 95 calories with 4.4g fiber, they take a long time to eat, fill you up, and provide sustained energy. Research shows people who eat an apple before lunch consume 187 fewer calories at that meal. The pectin fiber in apples is particularly effective at suppressing appetite.
Apples have a relatively low glycemic index of 36 and a glycemic load of 6 for a medium apple. Despite containing 19g of natural sugar, the fiber (especially pectin) significantly slows absorption and prevents rapid blood sugar spikes. Apples are generally considered safe for diabetics in moderate portions of 1 small-to-medium apple per sitting.
Small apples of any variety have fewer calories than large ones. Among varieties, Fuji, Gala, and Granny Smith apples are all similar in calorie content per gram. Granny Smith apples are slightly lower in sugar and higher in fiber than sweet varieties. Size matters more than variety for calorie control.
Always eat apples with the skin. The skin contains 2/3 of the apple's fiber (3g out of 4.4g total) and most of its antioxidants including quercetin, catechin, and chlorogenic acid. Peeled apples have a higher glycemic index because the fiber that slows sugar absorption is removed. Always wash apples thoroughly before eating.
A medium apple has 25g total carbs and 4.4g fiber, giving 20.6g net carbs — too many for strict keto which limits to 20g net carbs per day. A small apple has about 17g net carbs. Apples are generally avoided on keto. Better fruit options for keto are berries: raspberries (7g net carbs per cup) and blackberries (6g net carbs per cup).
No. Apple juice has removed all fiber, which is what makes whole apples healthy. An 8 oz glass of apple juice has 120 calories and 28g sugar with 0g fiber — essentially liquid sugar with a fast glycemic response. A medium apple has 95 calories, 19g sugar, and 4.4g fiber with a slow glycemic response.
Eating an apple 30-60 minutes before a meal is most effective for weight loss, as studies show it reduces calorie intake at that meal. As an afternoon snack between meals, it prevents blood sugar crashes that lead to cravings. Apple in the morning with peanut butter is an excellent breakfast or snack combination.