Apples, raw, golden delicious, with skin
Per 1 medium (182g) — verified against USDA FoodData Central (fdcId 168202).
| Nutrient | Per 1 medium | Per 100g |
|---|---|---|
| Calories | 104 kcal | 57 kcal |
| Protein | 0.5g | 0.28g |
| Carbohydrate | 24.8g | 13.6g |
| — of which sugar | 18.3g | 10.04g |
| Fiber | 4.4g | 2.4g |
| Fat | 0.3g | 0.15g |
| — of which saturated | 0g | 0g |
| Sodium | 4mg | 2mg |
For context, 104 kcal is roughly equivalent to a 24-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 368g of apples, raw, golden delicious, with skin — roughly 2.0× the 1 medium serving above.
About this food
An apple with skin carries a meaningful amount of fiber (2.4g per 100g) relative to its modest calorie density, with almost all of its carbohydrate coming from natural sugar rather than starch — typical of most whole fruit. A large share of an apple's fiber sits in and just under the skin, which is part of why an unpeeled apple carries more fiber than a peeled one of the same size.
These figures describe a Golden Delicious apple specifically, one of several varieties USDA has analysed individually — sweetness, sugar content, and fiber can all vary somewhat by variety, though not dramatically enough to change which macro category an apple falls into.
As with most whole fruit, an apple's sugar arrives packaged with fiber and water rather than on its own, which is the main compositional distinction nutrition guidance generally draws between whole fruit and a food or drink with sugar added separately — this page doesn't take a position on that distinction beyond stating the composition.
For a full daily target across calories and all three macros, try the macro calculator.
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