Quick Answer
A Pink Lady apple contains around 72 calories. The exact calorie count can vary slightly depending on the size of the apple. On average, a medium sized Pink Lady apple weighing 182g contains 72 calories.
Calories in Different Sizes of Pink Lady Apples
The calorie content of a Pink Lady apple depends on its size. Here are the approximate calories for different sizes of Pink Lady apples:
| Apple Size | Weight | Calories |
|---|---|---|
| Small | 100g | 50 |
| Medium | 182g | 72 |
| Large | 220g | 90 |
As you can see, a small Pink Lady apple with a weight of around 100g contains approximately 50 calories. The most common medium size Pink Lady weighs about 182g and contains 72 calories. Large Pink Lady apples around 220g provide around 90 calories.
Calories Compared to Other Apple Varieties
The calorie content of Pink Lady apples is moderate compared to other popular apple varieties. Here is how the calorie count of a medium sized Pink Lady apple compares:
| Apple Variety | Calories (medium apple) |
|---|---|
| Pink Lady | 72 |
| Fuji | 59 |
| Gala | 61 |
| Granny Smith | 66 |
| Honeycrisp | 80 |
| Red Delicious | 62 |
As the table shows, a medium Pink Lady apple contains more calories than a Fuji or Gala apple, but fewer than a Honeycrisp. So among popular apple varieties, Pink Lady apples are moderately high in calories.
Calorie Breakdown
The calories in Pink Lady apples come mostly from carbohydrates:
| Nutrient | Amount |
|---|---|
| Carbohydrates | 19g |
| Sugar | 15g |
| Fiber | 3.4g |
| Protein | 0.5g |
| Fat | 0.3g |
A medium 182g Pink Lady apple contains around 19g of carbohydrates, which provides 72kcal or calories. The calories from sugar make up the majority of carbohydrate calories at 15g or 60kcal. The apple also provides 3.4g of fiber and small amounts of protein and fat.
So the carbohydrate and sugar content of Pink Lady apples are responsible for most of their calorie count. But the fiber content helps add volume and satisfying crunchy texture with fewer digestible carbs than many other fruits.
Calorie Density
In addition to calorie count, looking at the calorie density of Pink Lady apples gives a better idea of their nutrition content.
Calorie density is the number of calories in a food per gram. It’s a useful metric since it takes serving size into account. Foods with lower calorie density provide fewer calories per bite or serving.
With a calorie density of 0.4 calories per gram, Pink Lady apples are considered low energy density foods. Foods with a calorie density below 1 calorie per gram are defined as low energy density. Here is how the calorie density of a Pink Lady apple compares to other foods:
| Food | Calorie Density (Calories/Gram) |
|---|---|
| Pink Lady apple | 0.4 |
| Broccoli | 0.7 |
| Sweet potato | 1.0 |
| Beef | 1.5 |
| Cheese | 3.7 |
| Nuts | 5.5 |
| Oil | 8.8 |
As you can see, foods like broccoli, sweet potatoes, and apples are all low calorie density foods, while foods high in fat like cheese, nuts and oils have a high calorie density.
Choosing more low calorie dense foods can help support a healthy diet, since you can fill up on larger portions while consuming fewer calories. The low calorie density and high fiber and water content of Pink Lady apples make them a very nutritious low-calorie food choice.
Factors Affecting Calorie Content
While the average medium Pink Lady apple contains around 72 calories, there are some factors that can alter the exact calorie content:
Apple size
As shown earlier, larger apples contain more calories. A very small or extra large Pink Lady apple could have up to 20% more or less calories than the averages for a medium apple.
Time of season
Early and late season apples tend to be smaller, so Pink Lady apples may contain fewer calories at the start and end of the season. The highest calorie counts tend to be reached during peak season when the apples are largest.
Growing conditions
Factors like sunlight, rainfall, soil nutrients, and temperature can impact the growth of apples on the tree, affecting their final size and calorie content. Ideal growing conditions typically produce the largest, highest calorie apples.
Ripeness
As Pink Lady apples ripen, their carbohydrate content and calorie count increases slightly. Overripe apples tend to be higher in calories than unripe apples.
So while the average is 72 calories for a medium apple, the actual amount could range from around 60-90 calories depending on these variables. But the differences are usually not huge.
Pink Lady Apple Calories in Different Foods
Pink Lady apples are very versatile and can be eaten raw, cooked, dried or juiced. Here are the calories in Pink Lady apples in various serving sizes and food forms:
| Food or serving | Grams | Calories |
|---|---|---|
| 1 medium apple | 182g | 72 |
| Apple slices (10 slices) | 100g | 50 |
| 1 cup applesauce | 248g | 103 |
| Juiced (1 cup) | 248g | 114 |
| Dried apples (10 rings) | 55g | 218 |
| Baked (1 apple) | 300g | 120 |
As you can see, eating Pink Lady apples raw in sliced or whole form provides the lowest calorie options. Applesauce, juice, dried and baked apples concentrate the natural sugars and carbs, resulting in more calories per gram. But all forms provide the great nutrition of Pink Lady apples.
Apple Serving Sizes
To keep calories moderate, nutritionists recommend sticking to around 1 medium whole apple or a serving of approximately 100g of sliced or prepared apples at a time. Some common apple serving sizes and their calorie counts are:
| Serving | Grams | Calories |
|---|---|---|
| 1 medium apple | 182g | 72 |
| 1 cup slices | 110g | 55 |
| Apple slices (14 slices) | 100g | 50 |
| 10 apple slices | 70g | 35 |
Sticking to a serving size of around 100g or a medium whole apple provides a satisfying portion with a moderate calorie count. Large portions of dried or juiced apples should be enjoyed less frequently due to their higher calorie density.
Nutritional Benefits
Despite their calorie content, Pink Lady apples provide an impressive range of vitamins, minerals and nutrients:
| Nutrient | % Daily Value* |
|---|---|
| Vitamin C | 14% |
| Potassium | 5% |
| Fiber | 14% |
| Vitamin K | 5% |
| Antioxidants (quercetin) | ** |
*Per 182g medium apple
**No Daily Value established
The 14% daily value of vitamin C provided in a medium apple supports immune function. And the 14% fiber helps keep you full while promoting healthy digestion and cholesterol levels.
Pink Lady apples also contain the antioxidant quercetin, which may help reduce inflammation and risk of chronic diseases according to some studies.
So while moderately high in calories, Pink Lady apples provide an abundance of beneficial vitamins, minerals, fiber and antioxidants.
Weight Loss Benefits
The nutrition profile and low calorie density of Pink Lady apples make them a weight loss friendly food:
- Low energy density fills you up on fewer calories
- Water and fiber content provides volume and satiety
- Sugar is bound to fiber, slowing sugar absorption
- Chewing takes time and satisfies hunger
- Fiber may suppress appetite hormones
Diets high in fiber-rich fruits and vegetables have been associated with healthy bodyweights and less weight gain over time.
So enjoying Pink Lady apples regularly can be an effective part of a balanced weight loss diet when combined with an overall healthy lifestyle.
Tips for Enjoying Pink Lady Apples
Here are some tips for enjoying Pink Lady apples as part of a healthy and well-balanced diet:
- Stick to 1 medium apple or around 100g portion size
- Eat the edible peel for extra fiber
- Pair apples with natural nut butters or plain Greek yogurt for a snack
- Add sliced apples to leafy green salads for crunch
- Saute apples in a pan with cinnamon and walnuts for a tasty side dish
- Blend apples into smoothies or oatmeal
- Core and bake apples filled with nuts and raisins for a dessert
- Snack on apple slices with a teaspoon of peanut butter
- Make homemade unsweetened applesauce
Enjoying Pink Lady apples regularly as part of a healthy diet can provide great nutrition and satisfaction for relatively few calories.
Conclusions
A medium sized Pink Lady apple weighing around 182g provides 72 calories, with carbohydrates making up the majority of the calories. The exact amount can range from 60-90 calories depending on apple size, season and growing conditions.
Compared to other popular varieties, Pink Lady apples are moderately high in calories. But their water and fiber content gives them a low calorie density, making them very nutritious for their calorie content.
The abundance of fiber, vitamin C, antioxidants and nutrients in Pink Lady apples provides many benefits for a moderate calorie cost. Their nutrition profile makes them a weight loss friendly food when eaten plain and in moderation.
So enjoy the delicious flavor and great nutrition provided by Pink Lady apples as part of a healthy and balanced diet. Sticking to around a medium apple or 100g serving makes them a satisfying low calorie snack or healthy addition to meals and recipes.
