Nutritional Value of Apple per 100g

Apples are a simple everyday fruit that fits most routines because they are light, portable, and naturally help control cravings. The crunch slows down overeating, and the fiber helps you feel satisfied.

The values provided are approximate can vary depending on the size and ripeness.

1) Red Apple

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	52 kcal	3%
Carbohydrates	13.8 g	5%
Fiber	2.4 g	9%
Sugars	10.4 g	–
Protein	0.3 g	1%
Fat	0.2 g	0%
Vitamin C	4.6 mg	5%
Potassium	107 mg	2%
Calcium	6 mg	0%

Pros

• Best for sweet cravings and dessert replacement
• Good fullness because of water plus fiber
• Easy to eat daily because taste is pleasant

Cons

• Easy to overeat because it tastes sweet
• Can cause bloating or gas in sensitive digestion
• Not very filling alone if you are extremely hungry

Right time to eat

• Mid morning snack to avoid overeating lunch
• Evening snack to reduce late night cravings
• Before walking or a light workout for quick energy

Health benefits

• Supports digestion and regularity due to fiber
• Helps appetite control due to volume and crunch
• Supports heart friendly eating habits when used instead of packaged sweets

Best way to eat

• Whole with skin after washing well
• Sliced with nuts or peanut butter for longer fullness
• Added to curd or oats for a more satisfying snack

2) Green Apple

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	52 kcal	3%
Carbohydrates	13.8 g	5%
Fiber	2.4 g	9%
Sugars	10.4 g	–
Protein	0.3 g	1%
Fat	0.2 g	0%
Vitamin C	4.6 mg	5%
Potassium	107 mg	2%
Calcium	6 mg	0%

Pros

• Tart taste helps portion control for many people
• Feels refreshing when you want fruit without extra sweetness
• Pairs very well with savory add ons

Cons

• Tart bite may bother sensitive teeth for some people
• Can still trigger bloating in sensitive digestion
• Can feel too light unless paired with protein or fat

Right time to eat

• Afternoon slump when you want freshness without sweetness
• With lunch as a light side fruit
• Before travel or meetings as a clean snack

Health benefits

• Supports gut health due to fiber
• Helps reduce craving driven snacking because it feels structured
• Works well for weight management when paired properly

Best way to eat

• Sliced with nuts, cheese, curd, or peanut butter
• With a pinch of salt and chaat masala for a satisfying snack
• In salads for extra crunch and volume

3) Golden Apple

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	52 kcal	3%
Carbohydrates	13.8 g	5%
Fiber	2.4 g	9%
Sugars	10.4 g	–
Protein	0.3 g	1%
Fat	0.2 g	0%
Vitamin C	4.6 mg	5%
Potassium	107 mg	2%
Calcium	6 mg	0%

Pros

• Mild taste, good for kids and people who dislike tart fruit
• Works well in cooking and baking
• Easy to eat when you want a gentle fruit

Cons

• Softer texture can reduce satisfaction compared to crunchy apples
• Very ripe ones can feel too sweet for some people
• Cooking reduces the crunch fullness effect

Right time to eat

• As a light snack when you want something soft
• After meals when you want a small sweet finish
• In breakfast bowls with oats or yogurt

Health benefits

• Supports digestion due to fiber when eaten with skin
• Helps satisfy sweet cravings in a controlled way
• Useful fruit option for people who avoid sour fruit

Best way to eat

• Raw with skin for better fiber
• Stewed with cinnamon as a healthier dessert style
• Chopped into oats or yogurt with nuts

4) Pink Apple

Nutritional facts per 100g

Nutrient	Amount Per 100g	% Daily Value*
Calories	52 kcal	3%
Carbohydrates	13.8 g	5%
Fiber	2.4 g	9%
Sugars	10.4 g	–
Protein	0.3 g	1%
Fat	0.2 g	0%
Vitamin C	4.6 mg	5%
Potassium	107 mg	2%
Calcium	6 mg	0%

Pros

• Balanced taste so it feels premium and easy to eat daily
• Crisp bite gives better satisfaction than soft apples
• Works great in salads and snack plates

Cons

• People often overeat because it tastes too good
• Can still trigger bloating in sensitive digestion
• Some varieties are expensive for daily use

Right time to eat

• Late afternoon snack to avoid evening overeating
• As a clean snack when you still want good taste
• With lunch to add freshness

Health benefits

• Supports fullness and appetite control
• Supports digestion due to fiber
• Helps reduce dependence on processed snacks

Best way to eat

• Sliced with nuts or cheese for a balanced snack
• In salads with greens and seeds
• With yogurt for a high satiety bowl