Quick Answer
A very small apple, around 2-3 inches in diameter, contains approximately 30-50 calories. The exact calorie count can vary based on the apple variety and its exact size.
Calories in Different Sized Apples
The calorie content of apples can vary greatly depending on their size. Here is an overview of the approximate calories in different sized apples:
| Apple Size | Calories |
| Extra small (2-3 inches diameter) | 30-50 calories |
| Small (3-3.5 inches diameter) | 50-65 calories |
| Medium (3-3.5 inches diameter) | 65-80 calories |
| Large (3.5-4 inches diameter) | 80-100 calories |
As you can see, the smaller the apple, the fewer calories it contains. Very small apples in the 2-3 inch diameter range contain only 30-50 calories.
Factors That Influence Apple Calorie Counts
There are a few factors that impact the calorie content of apples:
Apple variety
Different apple varieties contain slightly different amounts of calories. For example, a Gala apple may have more calories than a Fuji apple of the same size. On average though, most popular apple varieties have between 50-100 calories for a medium sized fruit.
Fiber content
The fiber content of an apple contributes to its calories. Apples with more fiber tend to be more filling while containing minimal extra calories. Fiber helps promote fullness.
Juiciness
Juicier apple varieties tend to have very slightly higher calorie counts than drier varieties. The extra juice and moisture contributes a bit more to the calorie total.
Growing conditions
Where and how an apple was grown can impact calories too. Factors like sunlight exposure, soil nutrition, and rainfall during the growing season can influence sugar and carb development in the fruit.
Calorie Breakdown of Apples
Apples are primarily composed of carbs and fiber. Here is the calorie breakdown for a medium apple with around 80 calories:
| Nutrient | Grams | Calories |
| Carbs | 21g | 84 |
| Fiber | 4g | 16 |
| Sugars | 16g | 64 |
| Fat | 0.2g | 2 |
| Protein | 0.3g | 1 |
As you can see, over 80% of an apple’s calories come from carbohydrates and natural sugars. The fiber content helps slow sugar absorption and promotes satiety. The small amounts of fat and protein contribute minimal calories.
Tips for Reducing Apple Calories
If you’re looking to decrease the calorie content of an apple, here are some helpful tips:
– Choose smaller apples. The smaller the apple, the fewer calories it will contain. Stick to apples around baseball size or smaller.
– Opt for drier varieties. Try varieties like Granny Smith, Pippin, or Braeburn which tend to have less moisture and slightly lower natural sugar content.
– Skip the peel. The peel contains fiber, but also slightly more calories than the flesh alone.
– Slice and share apples. Cut an apple into slices and share with a friend or family member. This controls portion sizes.
– Substitute with berries. Trade out apples for lower calorie fruits like strawberries, blackberries, or raspberries from time to time.
– Avoid added sugars. Skip applesauce or apple dishes with added sugar. Added sugars drive up the calorie count significantly.
The Micronutrient Benefits of Apples
Despite their calorie content, apples provide an abundance of nutrients and health promoting compounds:
– Fiber – 4 grams per medium apple, supporting digestion and heart health. Apples contain both soluble and insoluble fiber.
– Vitamin C – 9mg per medium apple. Vitamin C boosts immunity and acts as an antioxidant.
– Potassium – 195mg per medium apple. Potassium helps control blood pressure.
– Antioxidants – Apples contain polyphenol antioxidants like quercetin that can help fight inflammation and protect cells from damage.
So be mindful of calories, but don’t avoid apples due to their micronutrient and antioxidant benefits!
Low Calorie Apple Recipes
You can make apples even lower in calories by incorporating them into recipes with low calorie ingredients:
Baked Apple Oatmeal
Serves: 2
Calories: 150 per serving
Ingredients:
– 1 apple, diced
– 1/2 cup dry oats
– 1 tsp cinnamon
– 1/4 cup water
– 1/4 cup unsweetened almond milk
Directions:
1. Preheat oven to 375°F.
2. In a small baking dish, mix together the diced apple, oats, cinnamon, water, and almond milk.
3. Bake for 20 minutes until oats are cooked through.
4. Let cool slightly before eating.
Kale Apple Salad
Serves: 3
Calories: 100 per serving
Ingredients:
– 4 cups chopped kale
– 1 apple, sliced
– 1 tbsp olive oil
– 1 tbsp lemon juice
– 1/4 cup feta cheese
Directions:
1. In a large bowl, massage the sliced apple and olive oil into the kale leaves until tender.
2. Toss salad with lemon juice.
3. Top with feta cheese.
The Bottom Line
A very small apple of around 2-3 inches diameter contains approximately 30-50 calories. Larger apples in the medium and large size range contain 65-100 calories. Factors like apple variety, size, fiber content, and juiciness impact the calories. Enjoy apples as part of a balanced, low calorie diet. Incorporate them into salads, oatmeal, and other dishes to reap their rich nutrient benefits while controlling calories. Monitor portion sizes to keep calories in check.
