Per 1 medium (180g)
95kcal
Protein
0.5g
2% of energy
Carbs
25g
96% of energy
Fat
0.3g
3% of energy
Indian food · fruits
Apple
- Serving
- 1 medium · 180g
- Macro lead
- Carb-forward
- Fiber / serving
- 4 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (180g) | Per 100g |
|---|---|---|
| Calories | 95 kcal | 53 kcal |
| Protein | 0.5 g | 0.3 g |
| Carbs | 25 g | 13.9 g |
| Fat | 0.3 g | 0.2 g |
| Fiber | 4 g | 2.2 g |
How Indian lifters use Apple
Fruit is a carb, not a free food. One banana ≈ 100 kcal, one mango ≈ 250 kcal. Track them the same way you track roti. Carb-forward — use it around training, dial it back on rest days if you're cutting.
Where it fits in your day
Best consumed pre and post workout when insulin sensitivity is highest. On rest days, keep the portion smaller and pair with protein and fibre to slow the glycemic response.
Cost & convenience
Low protein density (0.3g/100g). Treat it as a carb, fat, or micronutrient food — not a protein anchor. Cost-per-gram of protein is high here; don't rely on it to hit your daily target.
Common myth
"Fruit sugar is dangerous" — fructose is only a problem in high-calorie liquid form (juice, sodas). Whole fruit is a fibre-buffered carb with zero downsides for a lifter.
Swaps & pairings
Similar fruits
Guava 60 kcal · 2.5g protein per servingBanana 105 kcal · 1.3g protein per servingWatermelon 45 kcal · 0.9g protein per servingPapaya 60 kcal · 0.7g protein per servingMango 200 kcal · 2.8g protein per servingOrange 65 kcal · 1.2g protein per serving
Build a plate around Apple
Paneer Tikka 320 kcal · 22g protein per servingPaneer Butter Masala 380 kcal · 14g protein per servingMatar Paneer 300 kcal · 13g protein per servingEgg White (boiled) 17 kcal · 3.6g protein per servingAnda Bhurji (2 eggs) 240 kcal · 14g protein per servingEgg Curry (2 eggs) 280 kcal · 16g protein per serving
Plans that fit
Meal plans that use Apple
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Recomp ideas — Eggetarian
Goal × diet day of food ideas
~2000 kcal Fat Loss — Ovo-vegetarian
Example day with eggs; portion carefully
Train while you eat this
Frequently asked
Is Apple good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 medium costs you 95 kcal; slot it into a daily deficit and it works fine.
How much Apple should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Apple high in protein?
Not really — 0.3g per 100g. Treat it as a carb source and pair it with a dedicated protein anchor.
Can I eat Apple pre or post workout?
Yes — carb-forward foods like this one are ideal 60–90 minutes before and immediately after training.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.