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Small apple Calories
Fiber-rich, low-calorie
In season: Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Small apple (149 g) has 77 calories. That works out to 52 calories per 100 g. It contains 20.6 g of carbs, 0.4 g of protein, 0.3 g of fat and 3.6 g of fiber. Its 6.9 mg of Vitamin C covers 8% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
Small apple Nutrition Facts
Selected: 1 piece (small) · 149 g
77
KCAL / 149G
Carbs
20.6g
· 7% DV
Protein
0.4g
· 1% DV
Fat
0.3g
· 0% DV
Fiber
3.6g
· 13% 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%
Small apple nutrition facts table · 1 piece (small) (149 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.49 mg | 0% |
| Total carbohydrate | 20.6 g | 7% |
| Fiber | 3.6 g | 13% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Small apple?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 149 g | 77 kcal |
| 0.25 piece (quarter) | 37 g | 19 kcal |
| ½ piece (half) | 75 g | 39 kcal |
| 100 g | 100 g | 52 kcal |
| 1 cup (chopped) | 110 g | 57 kcal |
| 1 piece (extra small) | 120 g | 62 kcal |
| 1 cup (diced) | 125 g | 65 kcal |
| 1 piece (medium) | 182 g | 95 kcal |
| 1 piece (large) | 223 g | 116 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Small apple
Should you eat a small apple with the skin on?
Yes, you can eat a small apple with its skin on; the skin contributes fiber and keeps the fruit convenient to eat whole. Rinse the apple under running water before eating it.
How should you store a small apple?
Keep a small apple in the refrigerator’s crisper drawer to help it stay crisp and fresh. Remove any bruised or spoiled apples from the same storage area, since decay can spread to nearby fruit.
Do you need to wash a small apple before eating it?
Yes, rinse a small apple under running water and gently rub its surface before eating. Don’t use soap or detergent; dry it with a clean towel if you prefer.
Can you eat the seeds in a small apple?
You don’t need to eat the seeds in a small apple, and most people discard the core. Accidentally swallowing a few seeds is generally not a concern, but avoid crushing and eating large amounts.
How can you tell if a small apple is ripe?
A ripe small apple is generally firm, has the expected color for its variety, and may smell lightly fruity. A shriveled, very soft, or badly bruised apple is past its best.
Why does a small apple turn brown after you cut it?
A cut small apple turns brown when compounds in its flesh react with air; browning alone doesn’t mean it has spoiled. A light coating of lemon juice slows the change.
Is a small apple good for weight loss?
A small apple can make a satisfying snack because it takes time to chew and provides fiber. It doesn’t cause weight loss on its own, but it can fit into a balanced eating plan.
Can you bake a small apple whole?
Yes, you can bake a small apple whole, though removing the core first makes it easier to eat. Add cinnamon if you like, then bake until the flesh is tender.
What is the difference between a small apple and a regular apple?
The main difference between a small apple and a larger one is portion size; flavor and texture depend more on the variety and ripeness. A small apple is convenient for a quick snack or lunchbox.
How do you pack a small apple in a lunchbox without bruising it?
Pack a small apple whole and dry in a firm compartment or place it on top of softer foods. If you pack it sliced, use an airtight container and add a little lemon juice to slow browning.
Small apple Vitamins & Minerals
Vitamins
Vitamin C
6.85mg · 8% DV
B6
0.06mg · 4% DV
B2
0.04mg · 3% DV
Vitamin K
3.28µg · 3% DV
Minerals
Potassium ⭐
159mg · 5% DV
Copper
0.04mg · 4% DV
Phosphorus
16mg · 2% DV
Manganese
0.05mg · 2% DV
Sodium
1.49mg · 0% DV
Small apple Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small apple
To burn the 77 calories in 1 piece (small) (149 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Small apple?
A Small apple is simply a compact-sized apple, grown on an apple tree and usually eaten whole, skin and all. Varieties range from crisp and tart to sweet and juicy, and the smaller size makes one easy to pack for a snack.
It can be eaten fresh, sliced into porridge or salads, or baked into desserts; in many places it is also a familiar lunchbox fruit. Its crisp flesh and refreshing juice make it a light option, with fibre and relatively few calories. For a more substantial snack, pair it with yoghurt, nuts or cheese.
How Nutritious Is Small apple?
Nutrient density
High
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
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.
Is Small 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 Small apple Contain Allergens?
No known major allergens
Which Diets Is Small 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
Small apple Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.