ApplesFruit

kcal / 100g

123

kcal / 1 large

4 things to watch for

High-ProteinKetoLow-CalorieLow-Sugar

Dairy-FreeEgg-FreeGluten-FreeLow-CarbLow-FatNut-FreePalm Oil FreeSoy-FreeVeganVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Apple

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	57kcal	—
Protein	0.28g	1%
Total lipid (fat)	0.15g	0%
Carbohydrate, by difference	13.6g	5%
Fiber, total dietary	2.4g	9%
Total Sugars	10.04g	—
Sodium, Na	2mg	0%

Vitamins & Minerals

Calcium, Ca6mg (1% NRV)

Iron, Fe0.13mg (1% NRV)

Potassium, K100mg (5% NRV)

Magnesium, Mg5mg (1% NRV)

Phosphorus, P10mg (1% NRV)

Zinc, Zn0.04mg (0% NRV)

Copper, Cu0.03mg (3% NRV)

Manganese, Mn0.035mg (2% NRV)

Selenium, Se0µg (0% NRV)

Vitamin A, RAE3µg (0% NRV)

Vitamin E (alpha-tocopherol)0.18mg (2% NRV)

Vitamin K (phylloquinone)1.8µg (2% NRV)

Thiamin0.018mg (2% NRV)

Riboflavin0.026mg (2% NRV)

Niacin0.094mg (1% NRV)

Vitamin B-60.051mg (4% NRV)

Folate, total3µg (2% NRV)

Diet Compatibility

VeganYes
Yes — Apples is vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Apples is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Apples is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Apples is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Apples is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Apples is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Apples is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Apples is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoNo
No — Apples is not keto-friendly (11.2 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Apples is low-carb (11.2 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarNo
No — Apples is not low in sugar (10.04 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Apples is not high in protein (0.28 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Apples is low-fat (0.15 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Apples is not low-calorie (57 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

One medium raw apple with skin carries about 25g of total carbohydrate and 3g of fiber, per Harvard's Nutrition Source.

That's a meaningful share of a strict keto diet's daily carb budget, commonly 20-50g total, so whole apples are a food most keto plans limit or avoid. ^[3]
Apple is a common trigger of birch-pollen-related oral allergy syndrome, affecting an estimated 50-75% of adults allergic to birch pollen.

Symptoms — itching or mild swelling of the mouth, lips, or throat — usually start within minutes of eating raw apple. ^[7]
One secondary source citing Monash University's food-testing data puts fresh apple's low-FODMAP threshold at about 20g per meal, roughly 1/8 of a small apple.

That's well under a typical whole-apple serving, since apples carry two fermentable sugars at once — excess fructose and the sugar alcohol sorbitol. ^[8]
A different secondary source citing the same Monash testing gives a wider 20-30g threshold for fresh apple instead.

Neither figure comes from Monash's own primary page, so read the exact gram cutoff as approximate rather than a fixed number. ^[9]

Health Benefits

A meta-analysis of 10 randomized trials in 626 people found apple or apple-polyphenol intake raised HDL ("good") cholesterol and lowered CRP, an inflammation marker, versus a control group.

The same analysis found no significant change in total cholesterol, LDL, triglycerides, or blood pressure, so the benefit here is narrower than a blanket "apples lower cholesterol" claim would suggest. ^[1]
A meta-analysis of 5 cohort studies covering 228,315 people and 14,120 diabetes cases found apple and pear eaters had an 18% lower risk of type 2 diabetes.

Each additional weekly serving of apple or pear was linked to roughly a further 3% reduction in that risk. ^[2]
The Women's Health Study followed about 38,000 women for roughly 9 years and found daily apple eaters had a 28% lower rate of type 2 diabetes than non-eaters.

The same study found no link to specific flavonoids like quercetin, so the benefit didn't trace back to one identified compound. ^[3]
A Finnish cohort of 10,054 people found higher apple intake strongly linked to lower deaths from ischemic heart disease and stroke.

The Iowa Women's Health Study followed 34,489 women for 16 years and linked more apples to lower coronary heart disease and total cardiovascular deaths. A separate large US nurses' cohort, though, found no such link for flavonoid intake, so the pattern isn't unanimous across studies. ^[4]
A UK cohort followed 1,253 mother-child pairs and found mothers who ate more apples during pregnancy had children with a lower rate of childhood wheeze and asthma by age 5.

That benefit didn't show up for total fruit intake, juice, or vegetables in the same study — researchers linked it specifically to apples' flavonoid content. ^[5]

Storage & Buying Tips

Apples keep best refrigerated near 32°F (0°C) at about 95% relative humidity.

At home that's good for roughly 30 to 90 days depending on variety; commercial controlled-atmosphere storage extends quality retention to 6-7 months. ^[6]

Frequently Asked Questions

Are apple seeds poisonous if swallowed?

Apple seeds do contain amygdalin, a compound the body converts into cyanide — about 0.6mg of hydrogen cyanide per gram of seed. Swallowing the small handful found in a typical apple core isn't dangerous.

A poison-control review puts the toxic threshold at roughly 83 to 500 chewed seeds, depending on body weight; the one documented death involved an adult who chewed and ate a full cupful. Whole seeds that pass through unchewed carry even less risk, since their hard coat mostly keeps the amygdalin locked inside. ^[10]

Can pregnant women eat apples every day?

Yes — apples count as a safe everyday fruit choice in pregnancy. A UK cohort of 1,253 mother-child pairs found mothers who ate more apples had children with less wheeze and asthma by age 5.

That benefit wasn't seen for total fruit, juice, or vegetables in the same study. One caveat: unpasteurized apple juice or cider can harbor E. coli for extended periods despite being acidic, so the FDA specifically tells pregnant women to choose pasteurized versions. ^[11]

Why do apples turn brown after cutting?

Cutting into an apple exposes its flesh to oxygen, which activates an enzyme called polyphenol oxidase. That enzyme turns the apple's polyphenols into new compounds that react with amino acids to form brown pigments called melanins.

How fast this happens varies by apple variety, depending on its enzyme and polyphenol levels. Refrigerating cut slices slows the reaction, and acidic juice like lemon or pineapple slows it further; a sugar, honey, or caramel coating blocks it outright. ^[12]

Is it better to eat apples with or without the skin?

Keeping the skin on is generally the better nutritional choice — most of an apple's fiber and the bulk of its flavonoid antioxidants sit in or near the skin, so peeling meaningfully lowers both.

The exception is birch-pollen oral allergy syndrome: the allergenic protein is also concentrated in the skin, so peeling or cooking the apple can reduce or remove symptoms for people who react to it. ^[3]

How many apples can you eat in a day without side effects?

There's no fixed daily cutoff, but one medium apple is the standard reference serving.

Eating several at once loads fiber and fructose together, which raises the odds of gas, bloating, cramps, or diarrhea — people with irritable bowel syndrome or fructose sensitivity seem especially prone. Symptoms track the total amount eaten in one sitting more than any particular daily number. ^[13]

Found in these products

2 products in our database contain Apples.

Fig Bar Blueberry

Nature's Bakery

VeganGluten-FreeKeto

Mini Fruit Bars

That's It