Calories and Nutritions in Apple

According to the USDA, a 100g Red Delicious apple contains 56 calories, 100g Fuji apple contains 58 calories, 100g Gala apple contains 55 calories, and a 100g Honeycrisp apple contains 54 calories.

According to the USDA, a 1kg Red Delicious apple contains 560 calories, 1kg Fuji apple contains 580 calories, 1kg Gala apple contains 550 calories, and a 1kg Honeycrisp apple contains 540 calories.

The calories of 1 apple are listed below:

• Red Delicious 
• Red Delicious (small) 93 calories
• Red Delicious (medium) 130 calories
• Red Delicious (large) 153 calories
• Fuji
• Fuji (small) 100 calories
• Fuji (medium) 121 calories
• Fuji (large) 149 calories
• Gala
• Gala (small) 89 calories
• Gala (medium) 98 calories
• Gala (large) 114 calories
• Honeycrisp
• Honeycrisp Apple (small) 80 calories
• Honeycrisp Apple (medium) 95 calories
• Honeycrisp Apple (large) 110 calories

The health benefits of apple are listed below:

• Aids in Weight loss: Eating whole apples may aid in weight loss by helping a person feel fuller for longer. A study published in 2020 titled Processing Apples to Puree or Juice Speeds Gastric Emptying and Reduces Postprandial Intestinal Volumes and Satiety in Healthy Adults found that consuming whole apples led to a greater feeling of fullness likely due to a slower rate of stomach emptying. The study found that the gastric emptying half-time (GE t50) was significantly longer after participants ate whole apples (65 minutes) compared to when they consumed apple puree (41 minutes) or apple juice (38 minutes). 
• Improves Heart Health: Apples may help improve heart health and reduce the risk of heart disease. A 2020 review titled The effects and associations of whole-apple intake on diverse cardiovascular risk factors found that consuming 100-150g of whole apples daily was linked to lower risks of cardiovascular disease (CVD) and improved heart health markers, such as reduced blood pressure, cholesterol levels, and inflammation. The soluble fiber in apples is believed to play a role in lowering heart disease risk, while polyphenols, including flavonoids, may help lower blood pressure and reduce the risk of stroke. 
• Improves Gut Health: Apples contain pectin, which is a type of fiber that acts as a prebiotic, supporting the growth of beneficial gut bacteria. Pectin reaches the colon undigested, where it helps balance the ratio of Bacteriodetes to Firmicutes, two key bacteria types in the gut. Recent research suggests that apples may help protect against chronic diseases such as obesity, type 2 diabetes, heart disease, and cancer by positively influencing the gut microbiota. 
• Protects the Brain and Improve Mental Health: Apples may help protect the brain and improve mental health due to their quercetin content, which has been found to reduce oxidative stress. An analysis on animals suggests quercetin could have potential protective effects against Alzheimer’s disease, but more research is needed to confirm these findings. A systemic review published in 2020 titled Fruit and Vegetable Intake and Mental Health in Adults spearheaded by Dominika Głąbska also found that eating at least five servings of fruits and vegetables, including apples, may support mental health. 
• Lowers the Risk of Diabetes: A meta-analysis of prospective cohort studies published in 2017 found that consuming apples and pears was linked to an 18% reduction in diabetes risk, with just one serving per week potentially reducing the risk by 3%. The high polyphenol content, particularly quercetin, in apples may contribute to this beneficial effect. 

Overall apples are healthy food choices but apples do have some drawbacks, as listed below:

• Weight gain: Eating excessive amounts of apples may cause a person to gain weight due to the amount of calories consumed. One medium Fuji apple contains 121 calories and by consuming 3 apples a day, this amounts to 363 calories.
• Damage to tooth enamel: Apples are acidic and may lead to tooth enamel damage. One study published in 2011 in the Journal of Dentistry found that consuming apple has been associated with wear in dentine and teeth sensitivity: 

Yes, apples are good for you. Apples are packed with essential nutrients like vitamins, minerals, and dietary fiber that contribute to overall health. Apples support weight loss by increasing fullness, slowing gastric emptying, and reducing hunger as found in one study published in the National Library of Medicine. Dietary fiber, which is a by-product of apple, has also been found to exhibit prebiotic and hypolipidemic effects on high-fat fed Wistar rats, thereby improving gut health. Consuming apples regularly promotes heart health by lowering cholesterol and blood pressure level. Studies show that eating two apples daily for eight weeks reduced total and LDL cholesterol in people with slightly elevated levels. 

Experts and studies recommend eating 1 to 2 apples per day. The Dietary Guidelines for Americans suggest consuming 2 cups of fruit daily on a 2,000-calorie diet, which is roughly equivalent to one to two apples. Eating one apple per day is linked to a 28% lower risk of developing type 2 diabetes, based on a study of more than 38,000 participants. A separate study published in the National Library of Medicine in 2020 also found that consuming two apples a day lowers cholesterol levels.

How Many Apples Can I Eat a Day at Most?

A person can eat an apple every day but eating too many can lead to side effects such as stomach pain, bloating, and weight gain. A study published in 2011 titled Symptoms Associated with Dietary Fiber Supplementation over Time in Individuals with Fecal Incontinence, found that rapidly increasing fiber intake, such as in the case of consuming too many apples, may cause gas, bloating, and stomach pain. Apples contain between 77 and 153 calories per piece, and consuming large amounts regularly could contribute to weight gain if not balanced with overall caloric intake.

Based on the data obtained from Nutritionix, Red Delicious apples contain the highest calories, with a large apple containing 153 calories. Honeycrisp apples have the lowest, with a small apple containing 80 calories. The reason Red Delicious apples tend to have the highest calories is due to their larger size and denser flesh compared to other varieties. Large Red Delicious apples are more filling and sweet. Honeycrisp apples have a lower calorie count, especially in smaller sizes, as these apples tend to have a lighter, crisper texture and less sugar compared to the more calorie-dense Red Delicious. The calorie count for apples largely depends on both the variety and the size.

Apples originated in the Tien Shan mountains of Central Asia, in modern-day Kazakhstan, approximately 10,000 years ago. Early Paleolithic gatherers discovered wild crabapples about 750,000 years ago in this region. Humans began cultivating wild apples roughly 8,000 years ago, spreading them along the Silk Road trade routes. By 1,000 BC, domesticated apples reached Ireland, and Romans later introduced orchards to Britain around 200 BC. Spaniards brought apples to the Americas (Mexico and South America) in the 1500s-1600s. Almaty, Kazakhstan, is celebrated as the birthplace of apples.