How Many Calories in an Apple? (2026 Indian Size Guide)
If you are counting calories, 'One Apple' is a confusing measurement. Are we talking about a small Kashmiri apple or a giant imported Washington apple? The difference can be over 50 calories!
As a chef, I don’t like guessing. So, I took my kitchen weighing scale and tested the most common apple varieties available in Indian markets for the question.
How many calories are in an apple? A medium-sized apple (180g) has 95 calories, while a 100g serving of apple contains 52 calories. Depending on the variety and size, an apple typically ranges between 75 to 115 calories.
In this guide, I’ll break down apple calories by size, per 100 grams, green vs red apples, apple juice, and even custard apple, using simple tables so you can quickly find what you’re looking for.
Below is a detailed breakdown with photos, so you know exactly what you are eating."
The "Cheat Sheet" - Calories by Size (With Photos)
Calories in 1 Apple (Small, Medium, Large)
Since apples are low in protein, they won't keep you full for very long on their own. As a chef, I recommend sprinkling [Chia Seeds] or roasted [Flax Seeds] on your apple slices. This adds the necessary protein and healthy fats to make it a complete snack.
Calories and Protein in 1 Apple
A medium apple provides around 95 calories but only about 0.5 grams of protein.
Apples are not a high-protein food, but they are rich in fiber and natural carbohydrates, making them ideal for quick energy and digestion.
If you are looking for the exact protein and calories in an apple , remember that while the calories are moderate (95 kcal), the protein is low (0.5g), making it a carb-focused snack."
Chef's tip:
Pairing an apple with nuts or peanut butter balances the meal with protein and healthy fats.
Apples are great for fiber but low in protein. If you are looking to build muscle, check out my guide on Top High Protein Vegetarian Foods for Indians.
Apple Calories: With Skin vs. Without Skin
Peeling an apple doesn't change the calories much (maybe 2-5 kcal difference), but you lose 50% of the fiber and most of the Vitamin C.
As a chef, I recommend a warm water wash or vinegar soak to remove wax instead of peeling."
How an Apple Compares to Common Indian Snacks
- 1 Apple (95 kcal) = 3 Digestive Biscuits
- 1 Apple (95 kcal) = ½ a Samosa
- 1 Apple (95 kcal) = 1 small bowl of Poha
- 1 Medium Apple (95 kcal) = Approx. 1 Phulka Roti (without ghee).
"If you are trying to balance your main meals, it helps to know that a medium apple has roughly the same energy as one dry roti. Read my full guide on Calories in 1 Roti to plan your lunch better."
To see how other snacks compare, you can check this complete Indian calorie chart by the National Institute of Nutrition (NIN).
Green Apple Calories
Green apples are slightly more tart and contain a little less sugar, but their calorie content is almost the same as red apples.
Quick Facts:
- Green apple (100g): 50–52 calories
- One medium green apple: 90–95 calories
Custard Apple and Ice Apple Calories
"In India, apples aren't just the red ones. We love our Sitaphal (Custard Apple) and Tadgola (Ice Apple). However, their calorie counts are very different from standard apples.
Custard Apple (Sitaphal)
Custard apple is much higher in calories due to its natural sugar content.
- 100g custard apple: ~94 calories
- 1 medium custard apple: ~230–250 calories
Chef’s Note: Sitaphal is much sweeter and denser than a regular apple. It is high in natural sugars. Also, remember that a whole Sitaphal weighs a lot because of the thick skin and heavy seeds. You usually get about 50% edible pulp from one fruit.
Ice Apple (Tadgola)
Ice apple is low in calories and very hydrating.
- 100g ice apple: ~43 calories
Why eat it: This is one of the lowest-calorie fruits available! It is mostly water and excellent for hydration in the summer. If you are on a strict weight loss diet, choose Tadgola over Sitaphal."
Calories in Apple Ber (Indian Jujube)
Briefly mention this street-food favorite.
- Calories: ~79 kcal per 100g.
Beyond calories, Sitaphal is a powerhouse of nutrients. You can explore the full health benefits of Custard Apple (Sitaphal) here.
Calories in Apple Juice
Item Calories
1 medium apple ~95 kcal
1 cup apple juice ~110–120 kcal
Apple juice contains more calories per serving and less fiber compared to whole apples.
Green Apple vs. Red Apple – Which is Better for Weight Loss?
Red vs. Green: The Showdown
Red Apple (Fuji / Shimla)
~52 kcal
Sweeter profile, higher in natural fructose.
Green Apple (Granny Smith)
~50 kcal
Tart & crisp, slightly lower sugar.
Chef’s Verdict:
The calorie difference is negligible (±2-3 kcal). Choose Red for snacking and salads, and Green for baking or if you prefer a lower-sugar tang.
Best Time to Eat an Apple for Weight Loss?
Apple Juice, Shakes & Smoothies
In the kitchen, we focus on flavor, but as a chef, I have to warn you: how you process an apple changes how your body handles it.
Liquid calories are "hidden" calories because they don't trigger the same fullness signals as solid food.
1. Whole Apple (With Fiber): ~52–95 kcal
The gold standard. Chewing the fruit along with its skin slows down sugar absorption and keeps you full.
2. Fresh Apple Juice: ~115 kcal
When you strip away the fiber, you’re left with concentrated natural sugar. This causes a faster blood sugar spike and leaves you feeling hungry again much sooner.
3. Apple Milkshake: ~180–250 kcal
Once you add milk and extra sugar to the mix, you've moved from a light snack to a high-calorie dessert. These calories add up fast without providing the same nutritional benefit as the whole fruit.
Chef’s Reality Check: If you’re managing your weight or watching your sugar, eat your fruit—don't drink it.
Frequently Asked Questions
Q: How many calories are in 1 medium apple?
A: A standard medium-sized apple (about 180 grams) contains approximately 95 calories. If you are eating a smaller Indian variety (like a small Shimla apple), the calorie count is closer to 75-80 calories.
Q: How many calories in 100g of apple?
A: There are 52 calories in 100 grams of a raw apple with the skin. This is the most accurate way to track your intake if you use a kitchen weighing scale.
Q: Ek apple mein kitni calories hoti hai? (Calories in one apple)
A: Ek medium apple mein lagbhag 95 calories hoti hai. Agar apple chota hai (small size), toh usme 75 calories tak ho sakti hai. (One medium apple has about 95 calories, while a small one has around 75).
Q: How many calories are in a custard apple (Sitaphal)?
A: A custard apple is much higher in calories than a regular red apple. 100g of Sitaphal contains about 94 calories, and one whole fruit can easily exceed 230-250 calories due to its high natural sugar content.
Q. What are the calories in an Ice Apple (Tadgola)?
A: Ice apples are very low in calories, containing only 43 calories per 100g. Since they are 90% water, they are one of the best summer fruits for weight loss in India.
Q: Does an apple have protein?
A: Apples are not a significant source of protein. One medium apple contains only about 0.5 grams of protein. To make it a balanced snack, I recommend pairing apple slices with a tablespoon of peanut butter or a few almonds.
Q: How many calories are in 1 kg of apples?
A: There are approximately 520 calories in 1 kg of apples. However, after removing the cores and seeds, the edible portion will yield about 450-480 calories.
Q: Is apple juice higher in calories than a whole apple?
A: Yes. One cup (250ml) of unsweetened apple juice has about 110-120 calories, whereas the apple it was made from has only 95. More importantly, juice lacks the fiber that keeps you full, making it less ideal for weight loss.
Q: How many calories are in an apple milkshake or smoothie?
A: A typical apple milkshake made with toned milk and one teaspoon of sugar contains between 180 to 220 calories. If you add ice cream or heavy cream, it can jump to over 350 calories.
Q: What is the meaning of "Active Calories" on my Apple Watch?
A: This is a common point of confusion! "Active Calories" on an Apple Watch refers to the energy you burn through physical movement and exercise. It is not related to the nutritional calories found in the apple fruit.
Q: How many calories are in half an apple?
Half of a medium apple has around 45–48 calories.
Q: Is apple good for weight loss?
Yes, apples are low in calories, high in fiber, and help control appetite.
Q. Does Apple Cider Vinegar have calories?
(Answer: Negligible, ~3kcal).
Counting calories for your whole meal? Use my Indian Food Calorie Calculator to track your Roti, Dal, and Sabzi intake along with this apple."
Conclusion
"An apple a day keeps the doctor away—and only costs you ~52 - 95 calories depending on the size"
Call to Action: "Which apple is your favorite? The creamy Sitaphal or the crunchy Green Apple? Let me know in the comments."
Medical Disclaimer:
"Note: Nutritional values are estimates based on standard databases like the USDA and the National Institute of Nutrition (NIN), India. Consult a nutritionist for specific dietary needs."
Sources & References: Data based on standard values from the USDA and the National Institute of Nutrition (NIN), India.
NICE TO MEET YOU!
I’m Mobasir Hassan, Executive Sous Chef with the Radisson Hotel Group. After years in hotel kitchens, I now share chef-tested recipes, step-by-step cooking techniques, and restaurant-style dishes that home cooks can recreate with confidence. I’m glad you’re here!