Apple, with skin (raw)
Filling, portable and low-GI; keep the skin, which holds most of the fiber.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Apple, with skin for gym-goers
Per 100 g, apple, with skin (raw) provides 52 kcal, 0.3 g protein, 13.8 g carbohydrate (2.4 g fiber, 10.4 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium apple, about 182 g) comes to roughly 95 kcal and 0.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Apple, with skin
Eaten raw with the skin on, an apple comes in at about 52 kcal per 100 g, with a low glycemic index of around 36. It has fewer calories and slower carbs than a banana, and much of its fiber, pectin included, sits in or just under the peel.
In a gym diet
Apples are a classic cutting snack. A medium one is crunchy, takes a while to eat and gives you around 4 g of fiber for under 100 kcal. The low GI makes them better between meals than as quick fuel right before a hard session. They have practically no protein or fat, so add cottage cheese, jerky or nut butter for a more complete snack. Few foods are as cheap, durable and easy to carry.
Preparation and cooking
Leave the skin on. Peeling strips out a good share of the fiber. A medium apple weighs about 182 g whole and part of that is core, so weigh the edible part if you track closely. Baking or stewing barely changes the calories unless you add sugar or butter.
Buying and storage
Choose firm apples without soft bruises and keep them in the crisper drawer, where they last several weeks. Dried apple rings and apple juice concentrate the sugar and lose the fullness, so log them as separate foods.
Things to watch
Apples are high-FODMAP because of their fructose and sorbitol, so people with IBS may get bloated on bigger portions. Beyond that, watch portions once apples become juice, sauce or pie.
Meal ideas
- Afternoon snack: sliced apple with a tablespoon of peanut butter and a sprinkle of cinnamon.
- Cutting dessert: baked apple filled with Greek yogurt, oats and a pinch of nutmeg.
- Protein plate: apple wedges, low-fat cheddar cubes and a few walnuts.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 18 Fruits
| Protein per 100 kcal | 0.6 g | #18 of 18 |
| Protein per 100 g | 0.3 g | #18 of 18 |
| Fiber per 100 g | 2.4 g | #8 of 18 |
| Lowest calories per 100 g | 52 kcal | #7 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Dates, Medjool
277 kcal · P 1.8 · C 75 · F 0.2
→Pear (raw)
57 kcal · P 0.4 · C 15.2 · F 0.1
→Pineapple (raw)
50 kcal · P 0.5 · C 13.1 · F 0.1
→Grapes, red or green (raw)
69 kcal · P 0.7 · C 18.1 · F 0.2
→Raisins, seedless
299 kcal · P 3.1 · C 79.2 · F 0.5
→Blueberries (raw)
57 kcal · P 0.7 · C 14.5 · F 0.3
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded; reference record FDC #171688. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in apple, with skin?
Apple, with skin (raw) has about 52 kcal per 100 g, or roughly 95 kcal per 1 medium apple (182 g).
How much protein is in apple, with skin?
About 0.3 g of protein per 100 g and 0.5 g per 1 medium apple. That works out to 0.6 g per 100 kcal, so it's not primarily a protein source.
Is apple, with skin good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Should I peel apples or eat the skin?
Eat the skin. It holds a good part of the apple's fiber and polyphenols. Wash the fruit well under running water to cut down surface residues, and peel only if the skin is hard for you to digest.
Is apple juice as good as a whole apple?
No. Juice loses most of the fiber and lets you drink the sugar of several apples in a minute, which won't fill you up. On a cut, whole apples win easily.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.