Apple has a low glycemic index of 36 (typical range 31 to 41). A serving of 1 medium (3" dia) (182 g) has a glycemic load of 8, which is low. Per 100 g it provides 52 calories, 0.3 g protein, 13.8 g carbohydrate (2.4 g fiber, 10.4 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 medium (3" dia) (182 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 52 kcal | 95 kcal |
| Protein | 0.3 g | 0.5 g |
| Carbohydrate | 13.8 g | 25.1 g |
| Fiber | 2.4 g | 4.4 g |
| Sugars | 10.4 g | 18.9 g |
| Fat | 0.2 g | 0.3 g |
| Saturated fat | 0 g | 0.1 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 107 mg | 195 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Golden Delicious Apple | 36 | 7 |
| Longan | 48 | 7 |
| Currants | 56 | 6 |
| Nectarine | 43 | 5 |
| Goji Berry | 29 | 5 |
Apple has a glycemic index of 36, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 medium (3" dia) (182 g) serving is 8, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of apple has a glycemic load of 8 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Apple has 52 calories per 100 g, and about 95 calories in a 1 medium (3" dia) (182 g) serving.
Apple is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)” (FDC 171688). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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