Apple
Every 100 g of Apple contains 52 kcal and 11.6 g of available carbohydrate. Its glycemic index is 38 (Low), the average of 9 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 6.6 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat the whole apple with its skin, because the skin holds much of its fibre and antioxidants.
Best preparation methods
Pair apple slices with a spoonful of peanut butter or a handful of almonds for a balanced snack, and skip apple juice.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 52 kcal | 78 kcal |
| Protein | 0.3 g | 0.4 g |
| Carbohydrate | 14 g | 21 g |
| Available carbohydrate | 11.6 g | 17.4 g |
| Fat | 0.2 g | 0.3 g |
| Dietary fibre | 2.4 g | 3.6 g |
| Insulin index | 59 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 2 of 8 measured foods in Fruit by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Apple good for weight loss?
Yes. Apple is very low in calories (52 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Apple affect blood sugar?
Its glycemic index is 38 (Low) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 6.6 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Apple?
A typical 150 g portion of Apple provides about 78 kcal, 0.4 g protein, 21 g carbohydrate, 0.3 g fat and 3.6 g fibre.
Approved value: average of 9 studies (range 28–45), confidence grade B. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.