Apple Calories & Nutrition (सेब)

Apple has 94 calories per 1 medium (63 kcal per 100 g)

Fruits Health Rating: 7/10 Best time: Evening snack
94 kcal

Apple Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Apple broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 63 kcal 0.3 g 13.1 g 0.7 g
1 medium apple standard 150 g 94 kcal 0.4 g 19.7 g 1 g
2 apples 300 g 188 kcal 0.8 g 39.4 g 2 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Apple to your thali See the total calories of your whole meal.
Nutrition Facts — Apple (per 1 medium)
Nutrient Per serving Per 100 g % DV*
Calories 94 kcal 63 kcal 5%
Protein 0.4 g 0.3 g 1%
Carbohydrates 19.7 g 13.1 g 7%
Fat 1 g 0.7 g 2%
Fiber 3.9 g 2.6 g 16%
Sugar 14.3 g 9.5 g 29%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 0.4 g · 2%
Carbs 19.7 g · 88%
Fat 1 g · 10%
Burn it off

Minutes of activity to burn 94 kcal (70 kg adult):

Brisk walking 20 min
Cycling 13 min
Running 10 min
Yoga 27 min

Is Apple good for weight loss?

Yes — a good choice

Apple carries roughly 63 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Apple good for muscle gain?

Mainly an energy food

Apple provides about 0.3 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 0.5 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Apple

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Apple

A crisp, sweet fruit grown in Himachal and Kashmir, eaten whole as a snack.

Frequently asked questions about Apple

1 medium apple (150 g) contains approximately 94 calories, along with 0.4 g protein, 19.7 g carbohydrates and 1 g fat.

1 seb (150 g) mein lagbhag 94 calorie aur 0.4 g protein hota hai. Isme 19.7 g carbs aur 1 g fat bhi hota hai.

1 सेब (150 ग्राम) में लगभग 94 कैलोरी और 0.4 ग्राम प्रोटीन होता है। इसमें 19.7 ग्राम कार्बोहाइड्रेट और 1 ग्राम फैट भी होता है।

100 g of Apple contains about 63 calories, 0.3 g protein, 13.1 g carbs and 0.7 g fat.

2 apples works out to roughly 188 calories and 0.8 g of protein in total.

Yes — a good choice. Apple carries roughly 63 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Apple contains about 0.3 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Apple provides roughly 13.1 g of carbohydrates and 9.5 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Apple is best eaten at evening snack.

For a 70 kg adult, burning the roughly 94 calories in 1 medium apple takes brisk walking for about 20 minutes, or cycling for about 13 minutes, or running for about 10 minutes, or yoga for about 27 minutes.

Compare Apple with other foods

Apple vs Banana Apple vs Ber Apple vs Fig Apple vs Mango Apple vs Orange

Similar foods in Fruits

Banana

105 kcal

Ber

49 kcal

Fig (Anjeer)

41 kcal

Mango

97 kcal

Orange (Santra)

48 kcal

Phalsa

71 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.