Foods/Fruit/Apple

Fruit · smoothie

Apple

1 medium · 182 g95 kcal

A balanced fruit contributor — a little of a lot, with no single standout.

Macros

Per serving

95 kcal

Energy

0.5g

Protein

25.1g

Carbs

0.3g

Fat

4.4g

Fiber

Protein 0.5 gCarbs 25.1 gFat 0.3 g

52 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 medium (182 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — apple gives a little of a lot. The bars are short on purpose; that’s honest.

Good source of

No single standout — and that’s fine.
Nothing in apple clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills apple’s gaps?

Apple is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium TofuAdds Calcium & Iron+ Calcium+ Iron+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Phosphorus

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 medium = 182 g

Generous to use, with room before it crowds out variety.

Common questions

Apple, in brief

How many calories are in apple?

1 medium (182 g) of apple has about 95 calories.

What is apple high in?

Apple has no single standout nutrient — it's a balanced contributor, with Vitamin C highest at 9% of a day's needs.

Is apple good in a smoothie?

Yes — apple is one of S8D's smoothie-role foods.

Keep exploring

More fruit

All foods →

Nutrient guides

Vitamin C Vitamin B6 Potassium Copper Riboflavin (B2) Vitamin K

Put apple to work.

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