Fruits · SOURCE-BASED NUTRITION
Apple nutrition facts
Raw, with skin
A crisp pome fruit. Values vary by cultivar, growing conditions, and edible portion.
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Nutrition for your portion
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 52 kcal | — |
| Protein | 0.26 g | 0.5% |
| Carbohydrate, by difference | 13.8 g | 5% |
| Total lipid (fat) | 0.17 g | 0.2% |
| Fiber, total dietary | 2.4 g | 8.6% |
| Total Sugars | 10.4 g | — |
| Fatty acids, total saturated | 0.03 g | 0.1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 1 mg | 0% |
| Potassium, K | 107 mg | 2.3% |
| Calcium, Ca | 6 mg | 0.5% |
| Iron, Fe | 0.12 mg | 0.7% |
| Magnesium, Mg | 5 mg | 1.2% |
| Phosphorus, P | 11 mg | 0.9% |
| Zinc, Zn | 0.04 mg | 0.4% |
| Copper, Cu | 0.03 mg | 3% |
| Manganese, Mn | 0.04 mg | 1.5% |
| Selenium, Se | 0 µg | 0% |
| Vitamin A, RAE | 3 µg | 0.3% |
| Vitamin C, total ascorbic acid | 4.6 mg | 5.1% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.18 mg | 1.2% |
| Vitamin K (phylloquinone) | 2.2 µg | 1.8% |
| Thiamin | 0.02 mg | 1.4% |
| Riboflavin | 0.03 mg | 2% |
| Niacin | 0.09 mg | 0.6% |
| Pantothenic acid | 0.06 mg | 1.2% |
| Vitamin B-6 | 0.04 mg | 2.4% |
| Folate, DFE | 3 µg | 0.8% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 3.4 mg | 0.6% |
| Alanine | 0.01 g | — |
| Alcohol, ethyl | 0 g | — |
| Arginine | 0.01 g | — |
| Ash | 0.19 g | — |
| Aspartic acid | 0.07 g | — |
| Betaine | 0.1 mg | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 27 µg | — |
| Cryptoxanthin, beta | 11 µg | — |
| Cystine | 0 g | — |
| Fatty acids, total monounsaturated | 0.01 g | — |
| Fatty acids, total polyunsaturated | 0.05 g | — |
| Fatty acids, total trans | 0 g | — |
| Fluoride, F | 3.3 µg | — |
| Folate, food | 3 µg | — |
| Folate, total | 3 µg | — |
| Folic acid | 0 µg | — |
| Fructose | 5.9 g | — |
| Galactose | 0 g | — |
| Glucose | 2.43 g | — |
| Glutamic acid | 0.03 g | — |
| Glycine | 0.01 g | — |
| Histidine | 0.01 g | — |
| Isoleucine | 0.01 g | — |
| Lactose | 0 g | — |
| Leucine | 0.01 g | — |
| Lutein + zeaxanthin | 29 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.01 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.01 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| Phenylalanine | 0.01 g | — |
| Phytosterols | 12 mg | — |
| Proline | 0.01 g | — |
| PUFA 18:2 | 0.04 g | — |
| PUFA 18:3 | 0.01 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| Serine | 0.01 g | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.02 g | — |
| SFA 18:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Starch | 0.05 g | — |
| Sucrose | 2.07 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.01 g | — |
| Tocopherol, beta | 0 mg | — |
| Tocopherol, delta | 0 mg | — |
| Tocopherol, gamma | 0 mg | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.01 g | — |
| Vitamin A, IU | 54 iu | — |
| Vitamin E, added | 0 mg | — |
| Vitamin K (Dihydrophylloquinone) | 0 µg | — |
| Water | 85.6 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Dietary fiber (8.6% DV), Vitamin C (5.1% DV) and Copper (3% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Dietary fiber: digestion and fullness
This amount provides 2.4 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 4.6 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceCopper: iron metabolism and nerves
This amount provides 0.03 mg. Copper supports energy production, connective tissue, iron metabolism, and normal nervous and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 0.04 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePotassium: fluid balance and muscles
This amount provides 107 mg. Potassium supports normal cell function, fluid balance, nerve transmission and muscle contraction. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceRiboflavin (B2): energy and cell growth
This amount provides 0.03 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
Contributes Dietary fiber
This amount provides 2.4 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceContributes vitamin C
Apples provide a small amount of vitamin C, an essential nutrient involved in antioxidant protection and normal immune function.
EVERYDAY USE
Best time & practical use
TimingThere is no established universal best time. Choose a time that suits appetite and tolerance.
Practical useRinse before eating. Sliced apple can be added to oats, salads, yogurt, or Mix Lab recipes.
SeasonVaries by region · Commonly harvested from late summer through autumn
TRANSPARENCY
Food data sources
- Vitamin C Fact Sheet for ConsumersNIH Office of Dietary Supplements
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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