1 piece (medium) of Garden apple (182 g) has 95 calories. That works out to 52 calories per 100 g. It contains 25.1 g of carbs, 0.5 g of protein, 0.3 g of fat and 4.4 g of fiber. Its 8.4 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.

Garden apple Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.8g

· 5% DV

Protein

0.3g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

2.4g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 95% · Protein 2% · Fat 3%

Garden apple Vitamins & Minerals

Vitamins

Vitamin C

4.6mg · 5% DV

0.02mg · 2% DV

0.03mg · 2% DV

0.04mg · 2% DV

Minerals

Potassium ⭐

107mg · 3% DV

Phosphorus

11mg · 2% DV

Calcium

6mg · 1% DV

Magnesium

5mg · 1% DV

How Nutritious Is Garden apple?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

47/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Garden apple Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Garden apple

To burn the 52 calories in 100 g:

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Garden apple Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Garden apple Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Garden apple Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Garden apple Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Garden apple

🍎vs🍓

Garden apple vs Strawberry20 kcal more per 100 g

→🍎vs🥑

Garden apple vs Avocado108 kcal fewer per 100 g

→🍎vs🍑

Garden apple vs Peach13 kcal more per 100 g

→🍎vs🍇

Garden apple vs Dried Raisins247 kcal fewer per 100 g

→

Foods Similar to Garden apple

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Garden apple

Can garden apples be eaten without washing?

If you plan to eat the peel, rinse the apple well under running water and rub around the stem area. Washing helps remove surface dirt and some residues; do not use soap or detergent.

Why does a cut garden apple turn brown, and how can I prevent it?

The flesh browns because of natural oxidation after exposure to air. A little lemon juice or storage in an airtight container in the refrigerator can slow the browning.

How long do garden apples keep in the refrigerator?

Whole, unbruised apples usually stay fresh for several weeks in the refrigerator crisper drawer. Store cut apple in a sealed container and use it within 1–2 days for best quality.

Can garden apples be frozen?

Yes. Slice them, briefly treat the slices with lemon juice or lemon water, and freeze them. They soften after thawing, so they are best used in smoothies, compotes, purées, or baked dishes.

Is it better to eat garden apples with the peel on?

The peel provides a meaningful share of the apple’s natural fiber and plant compounds. Eating it after thorough washing is usually a good choice, although people with chewing or digestive difficulties may prefer peeled apple.

Can eating an apple on an empty stomach upset digestion?

Most people can eat an apple on an empty stomach comfortably. However, people with reflux, a sensitive stomach, or fructose sensitivity may experience bloating or discomfort, so a smaller serving with a meal may work better.

Are garden apples better before or after a workout?

Before exercise, an apple can be a convenient light snack. After exercise, pair it with a protein-containing food such as yogurt, kefir, cheese, or nuts rather than relying on the apple alone for recovery.

Is apple with peanut butter a good snack?

Yes, apple’s crisp texture and fiber pair well with the fat and protein in unsweetened peanut butter. Choose plain peanut butter without added sugar when possible and keep the serving moderate.

Is apple juice equivalent to eating a fresh apple?

No. Juicing removes much of the fiber and the chewing effect of whole fruit. Whole apples are generally the better everyday choice, especially compared with sweetened apple juice.

Who should be careful when eating garden apples?

People with an apple allergy should avoid them, including those who get an itchy mouth due to cross-reactions with birch pollen allergy. Apples may also trigger digestive symptoms in some people with irritable bowel syndrome or fructose malabsorption.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026