A medium-sized Golden Delicious apple (about 182g) contains approximately 110 calories.
Nutrition Facts for Golden Delicious Apples
Here are the nutrition facts for a medium Golden Delicious apple (182g):
| Nutrient | Amount |
|---|---|
| Calories | 110 |
| Total Fat | 0.3 g |
| Sodium | 2 mg |
| Potassium | 195 mg |
| Total Carbohydrate | 30 g |
| Dietary Fiber | 5 g |
| Sugars | 25 g |
| Protein | 0.5 g |
As you can see, a medium Golden Delicious apple contains about 110 calories, with most of those calories coming from carbohydrates and sugar.
Factors That Influence Calorie Content
When determining the calorie content of an apple, there are several factors to consider:
- Size – Larger apples contain more calories. A small apple may contain around 80 calories while a very large apple may have 150 calories or more.
- Type of apple – The variety and sweetness of an apple impacts its calorie content. Sweeter apples like Golden Delicious tend to be higher in calories than tarter apple varieties.
- Preparation – Adding things like caramel or chocolate to an apple increases its calorie count.
- Portion eaten – Obviously eating a whole apple results in consuming all of its calories versus just eating half.
The nutrition facts provided above are for an average medium-sized Golden Delicious apple. But the exact number of calories can vary based on the apple’s specific characteristics.
Calories in Other Apple Varieties
While Golden Delicious apples are on the higher end for calorie content, other popular apple varieties contain similar amounts of calories. Here’s how they compare for a medium-sized apple:
| Apple Variety | Calories |
|---|---|
| Red Delicious | 110 |
| Fuji | 100 |
| Gala | 95 |
| Granny Smith | 90 |
As you can see, the calorie differences between popular apple varieties is pretty small. Gala and Granny Smith apples tend to be slightly lower in calories than Golden Delicious.
Calories in Apple Products
Fresh apples offer dietary fiber and antioxidants. But processed apple products often have added sugar and fat, increasing the calorie count. Here are the calories for some common apple products:
| Apple Product | Serving Size | Calories |
|---|---|---|
| Apple juice | 1 cup | 115 |
| Canned applesauce | 1/2 cup | 55 |
| Dried apple rings | 1 ounce | 85 |
| Apple pie (1 slice) | 1/6 of 8″ pie | 260 |
Apple juice and applesauce aren’t too much higher in calories than fresh fruit. But processed and baked goods like apple pie can be significantly higher due to added sugar and fat.
Daily Calorie Recommendations
To understand how apple calories fit into your daily diet, it helps to know general calorie recommendations. These vary based on age, gender, and activity level:
| Age and Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child (2-8 years) | 1,000 – 1,400 calories | 1,000 – 1,400 calories | 1,000 – 1,600 calories |
| Pre-teen male (9-13 years) | 1,600 – 2,000 calories | 1,600 – 2,200 calories | 1,800 – 2,600 calories |
| Pre-teen female (9-13 years) | 1,400 – 1,800 calories | 1,600 – 2,000 calories | 1,800 – 2,200 calories |
| Teen male (14-18 years) | 1,800 – 2,200 calories | 2,000 – 2,600 calories | 2,400 – 3,200 calories |
| Teen female (14-18 years) | 1,600 – 2,000 calories | 1,800 – 2,200 calories | 2,000 – 2,400 calories |
| Adult male (19-50 years) | 2,400 – 2,600 calories | 2,600 – 2,800 calories | 3,000 – 3,200 calories |
| Adult female (19-50 years) | 1,800 – 2,000 calories | 2,000 – 2,200 calories | 2,400 calories |
As you can see, the 110 calories in a medium apple makes up 5-10% of the daily recommended intake for many age groups and activity levels.
Ways to Enjoy Apples as Part of a Healthy Diet
Here are some tips for enjoying apples as part of a healthy, balanced diet:
- Eat apples for a filling snack full of fiber.
- Top oatmeal or yogurt with sliced apples for extra nutrition and flavor.
- Make a salad with apples, spinach, walnuts, and light dressing.
- Bake apples and top with cinnamon instead of apple pie.
- Add chopped apples to muffins or pancakes when cooking.
- Drink apple juice instead of soda for a lower calorie option.
- Substitute applesauce for oil when baking to cut down on fat.
Conclusion
A medium Golden Delicious apple contains about 110 calories, providing 5-10% of the recommended daily intake for many people. Apples make for nutritious snacks and additions to recipes. Just watch your portion sizes, as more than one large apple a day can add up calories quickly. Overall, apples can be part of a healthy, balanced diet when eaten in moderation.
