In short: 100 g of apple contains 52 calories, 0.26 g of protein, 14 g of carbohydrate and 0.17 g of fat. A cup, quartered or chopped (125 g) portion has about 65 calories and 0.33 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, quartered or chopped |
|---|---|---|
| Calories | 52 kcal | 65 kcal |
| Protein | 0.26 g | 0.33 g |
| Total fat | 0.17 g | 0.21 g |
| Saturated fat | 0.03 g | 0.04 g |
| Monounsaturated fat | 0.01 g | 0.01 g |
| Polyunsaturated fat | 0.05 g | 0.06 g |
| Carbohydrate | 14 g | 17 g |
| Dietary fiber | 2.4 g | 3 g |
| Total sugars | 10 g | 13 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 1.2 mg |
It contributes 2.4 g of fiber per 100 g toward the 28 g daily value.
Sugar accounts for 10 g per 100 g, so portion size matters if you are watching sugar intake.
It is low in sodium, at 1 mg per 100 g.
| Nutrient | Per 100 g | Per cup, quartered or chopped |
|---|---|---|
| Potassium | 107 mg | 134 mg |
| Calcium | 6 mg | 7.5 mg |
| Iron | 0.12 mg | 0.15 mg |
| Magnesium | 5 mg | 6.2 mg |
| Zinc | 0.04 mg | 0.05 mg |
| Selenium | 0 µg | 0 µg |
| Nutrient | Per 100 g | Per cup, quartered or chopped |
|---|---|---|
| Vitamin A | 3 µg | 3.8 µg |
| Vitamin C | 4.6 mg | 5.8 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.18 mg | 0.23 mg |
| Vitamin K | 2.2 µg | 2.8 µg |
| Thiamin | 0.02 mg | 0.02 mg |
| Riboflavin | 0.03 mg | 0.03 mg |
| Niacin | 0.09 mg | 0.11 mg |
| Vitamin B-6 | 0.04 mg | 0.05 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 3 µg | 3.8 µg |
| Choline | 3.4 mg | 4.2 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 102nd out of 109 foods in this reference. Within fruit and vegetables, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Mushrooms | 3.1 g | 22 kcal |
| Cooked Spinach | 3 g | 23 kcal |
| Spinach | 2.9 g | 23 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 171688, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program).