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Foods / Fruits

Apple (Sev): Nutrition and who it suits

Apple is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 62 kcal, 0.3 g of protein and 2.6 g of fibre. One serving is one medium apple (150 g), about 94 kcal.

Pile of fresh red and yellow apples

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy62 kcal
Protein0.3 g
Carbohydrate13.1 g
Fibre2.6 g
Sugars9.5 g
Fat0.6 g
Vitamin C3.6 mg
Potassium116 mg
Magnesium8.1 mg

Where its calories come from

88%
  • Protein 2%
  • Carbohydrate 88%
  • Fat 10%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of apple?

About 94 kcal for one medium apple (150 g), and about 188 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (150 g) fills.

8%Vitamin C
5.4 mg
5%Potassium
174 mg
3%Magnesium
12.1 mg
2%Folate
4.6 µg
2%Calcium
20.5 mg
1%Iron
0.4 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E001. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is apple good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

4.2 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Eat in moderation

About 19.7 g of carbohydrate in a 150 g serving, 14.3 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 19.7 g of carbohydrate in a 150 g serving, 14.3 g of it sugar, so keep to this portion.

Menopause

Eat in moderation

14.3 g of sugar in a 150 g serving, so keep it to that.

Weight lossGood choice4.2 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 19.7 g of carbohydrate in a 150 g serving, 14.3 g of it sugar, so keep to this portion.
MenopauseEat in moderation14.3 g of sugar in a 150 g serving, so keep it to that.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Compare: Banana vs apple

How to eat it

Dishes on this site that use apple, each with its calories per portion:

Varieties

Per 100 g.

VarietykcalCarbs (g)Fibre (g)Sugars (g)
Big (shown above)6213.12.69.5
Green5110.72.58.4
Small6413.92.19.8
Small, Kashmir64142.19.2

Also called

Assamese: Apel; Bengali: Sev; Gujarati: Safarjan; Hindi: Sev; Kannada: Sebu; Kashmiri: Tsoonth; Malayalam: Apple pazham; Marathi: Safar chand; Odia: Sev; Punjabi: Seb; Sanskrit: Seva; Tamil: Apple pazham; Telugu: Sepu/Sema regu; Urdu: Saib.

Related

Red cherries (Gilas)Mango (Aam)Plum (Alubokhara)Jamun (black plum)Pomegranate (Anar)Litchi (Lichi)

A sample diet chart that uses it, one for each goal (1,500 calories): PCOS and PCOD, eggetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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