How Many Calories in an Apple? Official USDA Numbers by Size

A medium raw apple with the skin on, about 3 inches across, is roughly 95 calories with 4.4g of fiber and 18.9g of sugar, by USDA FoodData Central figures. A small apple is about 77 and a large one about 116. Peeling it, juicing it, or drying it changes the number more than the variety does.

Official USDA numbers

Raw apple with skin (52 calories per 100g), at USDA's own size weights:

Size	Weight	Calories	Fiber	Sugar	Carbs
Extra small (2.5 inch)	101g	53	2.4g	10.5g	13.9g
Small (2.75 inch)	149g	77	3.6g	15.5g	20.6g
Medium (3 inch)	182g	95	4.4g	18.9g	25.1g
Large (3.25 inch)	223g	116	5.4g	23.2g	30.8g
1 cup slices	109g	57	2.6g	11.3g	15.0g
1 cup chopped	125g	65	3.0g	13.0g	17.3g

Protein and fat barely register: a medium apple carries about 0.5g of protein and 0.3g of fat. USDA's entry is built from red delicious, golden delicious, gala, granny smith, and fuji samples, and its own footnote warns that 3 and 5 pound bags typically hold small and extra small apples. If your apples come from a bag, the small row is probably the honest one.

By form, each at its USDA portion:

Form	Portion	Calories	Fiber	Sugar
Raw, with skin, medium	182g	95	4.4g	18.9g
Raw, peeled, medium	161g	77	2.1g	16.3g
Applesauce, unsweetened	1 cup, 244g	102	2.7g	22.9g
Apple juice, unsweetened	1 cup, 248g	114	0.5g	23.9g
Apple juice, unsweetened	1 drink box, 262g	121	0.5g	25.2g
Dried apple rings	1 cup, 86g	209	7.5g	49.2g
Dried apple rings	1 ring, 6.4g	16	0.6g	3.7g

Peeled versus unpeeled

Per 100 grams, a peeled apple is 48 calories against 52 with the skin, a small gap. The bigger loss is fiber: 1.3g per 100 grams peeled against 2.4g unpeeled, so peeling removes close to half of it. A peeled medium apple in USDA's data weighs 161 grams against 182 for the whole fruit, which is why it shows 77 calories. Most of that 18-calorie drop is simply the peel and flesh that went in the bin.

The practical takeaway: eat the skin if you like it. It costs a handful of calories and carries a large share of the fiber, which is the part of the apple that makes it filling.

Applesauce, juice, and dried apple

Unsweetened applesauce is close to the raw fruit. At 42 calories per 100 grams, a full cup is about 102 calories, roughly a medium apple's worth. It loses some fiber and all the chewing, but nothing is added. Sweetened applesauce is a different product, so check the label before you log it as unsweetened.

Juice keeps the sugar and drops the fiber. A cup of unsweetened apple juice is 114 calories with 23.9g of sugar and just 0.5g of fiber. That is more calories than a medium apple, with roughly a ninth of the fiber, in a form you can finish in under a minute. Nothing is wrong with apple juice. It just does not behave like an apple in your day.

Dried apple is the same fruit with the water removed. A fresh apple is about 86% water by weight; dried rings are 243 calories per 100 grams, nearly five times the fresh figure. One ring is only about 16 calories, but a cup of rings is 209, and rings disappear fast. If you snack on them from the bag, count the rings rather than guessing a handful: five rings is about 78.

Apple math in real snacks

• Apple and peanut butter: medium apple (95) + two level tablespoons of peanut butter (191, from our peanut butter guide) = 286 calories. The apple is a third of it.
• Apple and Greek yogurt: a cup of apple slices (57) + a 170g container of plain nonfat Greek yogurt (100, see our Greek yogurt numbers) = 157 calories, about 17.6g of protein.
• Apple and cheddar: medium apple (95) + 1 oz of cheddar (114, from our cheese guide) = 209 calories.
• Oatmeal with apple: half a cup of dry oats (153, from our oatmeal guide) + a cup of chopped apple (65) = 218 calories before any sweetener.

The pattern matches the banana: the fruit is the cheap part, and whatever you pair it with sets the total.

The one food a camera gets right, and what it misses

When I was using AI photo trackers, I noticed the estimates ran low on my dinners. A plate the app called around 400 calories added up closer to 700 once I counted the ingredients, because the camera could not see the oil in the pan. A whole apple on a desk was the opposite case. It is one item, clearly visible, with a standard size, and the photo number was fine.

What broke the photo was the snack I actually ate most afternoons: a sliced apple next to a pile of peanut butter. The slices photographed well. The peanut butter was a beige smear that could have been one tablespoon or three, and the gap between those is close to 200 calories, about two medium apples' worth.

So in Nouri I log the apple however is quickest and name the dip in words. A photo works for the plate, because Nouri turns the picture into a sentence first, something like "sliced apple with peanut butter," and that is when I add "about two tablespoons." Typing it like a note works just as well: "medium apple, two tablespoons peanut butter." The breakdown shows each item with its own calories and the reasoning behind it, so the 95 and the 191 sit on separate lines. Nouri is iPhone (iOS only), and you can try it free.

Most of the time an apple is eaten walking around, so voice or Siri is the natural fit: "Hey Siri, track food in Nouri," then "a large apple," with the phone still locked. Small snacks like this are the ones people skip, and they are exactly what the Sunday Nouri Report needs to be honest about your average calories and macros against your targets.

FAQ

How many calories in an apple?

About 95 for a medium apple with the skin, by USDA data, at a weight of 182g. A small apple is about 77 and a large one about 116.

How many calories in a small apple?

About 77 for a small apple, roughly 2.75 inches across and 149g. An extra small apple, 2.5 inches and 101g, is about 53, and USDA notes that bagged apples often fall in these two sizes.

How many calories in a large apple?

About 116 for a large apple with skin at 223g, roughly 3.25 inches across. Peeled, a large apple is about 104 at USDA's peeled weight of 216g.

How much sugar is in an apple?

A medium apple has about 18.9g of naturally occurring sugar, alongside 4.4g of fiber. A cup of unsweetened apple juice has more sugar, 23.9g, and almost no fiber.

How much fiber is in an apple?

About 4.4g in a medium apple with skin. Peel it and a medium apple drops to about 2.1g, because a large share of the fiber is in or just under the skin.

Are apples good for weight loss?

They are one of the easier fruits to fit into a calorie target. An apple is about 86% water and 52 calories per 100 grams, and a whole one takes time to eat. What matters for weight loss is your total intake, so log the apple and especially whatever you eat with it.

Does peeling an apple reduce calories?

Only slightly per gram, 48 against 52 per 100 grams. A peeled medium apple shows 77 calories instead of 95 mainly because the peel and some flesh are gone, and you lose about half the fiber in the process.

How many calories in apple slices?

About 57 for a cup of slices with skin (109g) and about 53 for a cup of peeled slices (110g). Packaged slices are the same fruit, so the same figures apply by weight.

How many calories in unsweetened applesauce?

About 102 for a cup (244g) and about 51 for half a cup. Sweetened applesauce runs higher, so log the one on the label.

How many calories in a glass of apple juice?

About 114 for a cup (8 fl oz) of unsweetened apple juice, and about 121 for an 8.45 fl oz drink box. That is more than a medium apple, with 0.5g of fiber instead of 4.4g.

How many calories in dried apples?

243 per 100 grams, about 209 per cup of rings, and about 16 per ring. Drying removes water, not calories, so a cup of rings carries the calories of two or so fresh apples.

What is the easiest way to track calories in an apple?

Say the size, since that is the only real variable: "a small apple" or "a large apple" by voice, by Siri, or typed. Nouri returns the calories and macros right away with per-item reasoning, and anything you dip it in gets its own line.

An apple is easy to log; the peanut butter beside it is where the calories hide. Put both in one sentence in Nouri, see how other foods compare in our banana and Greek yogurt guides, and read Text vs Voice vs Photo Calorie Tracking to pick the logging method that fits each snack.

Sources

• USDA FoodData Central, SR Legacy: Apples, raw, with skin (FDC 171688), including USDA's size weights and footnote on varieties and bag sizes, fdc.nal.usda.gov/food-details/171688/nutrients (checked October 3, 2026)
• USDA FoodData Central, SR Legacy: Apples, raw, without skin (FDC 171689), fdc.nal.usda.gov/food-details/171689/nutrients (checked October 3, 2026)
• USDA FoodData Central, SR Legacy: Applesauce, canned, unsweetened, without added ascorbic acid (FDC 171695), fdc.nal.usda.gov/food-details/171695/nutrients (checked October 3, 2026)
• USDA FoodData Central, SR Legacy: Apple juice, canned or bottled, unsweetened, without added ascorbic acid (FDC 173933), fdc.nal.usda.gov/food-details/173933/nutrients (checked October 3, 2026)
• USDA FoodData Central, SR Legacy: Apples, dried, sulfured, uncooked (FDC 171691), fdc.nal.usda.gov/food-details/171691/nutrients (checked October 3, 2026)
• Per-portion values calculated from USDA per-100g figures times USDA's own portion weights, rounded to the nearest calorie and tenth of a gram; the half-cup applesauce and five-ring figures are half of USDA's cup and five of USDA's rings
• Peanut butter, Greek yogurt, cheddar, and oatmeal figures from our own USDA-sourced guides linked above