In 100 grams of raw apple, protein averages about 0.3 grams; variety and peel change this only slightly.
Curious how much protein sits in a small pile of chopped apple? You’re in the right place. This guide gives the exact figure per 100 grams, shows how that translates to everyday portions, and compares apples with other fruit on the same scale. You’ll also get quick math for food logging, plus easy ways to pair an apple with higher-protein foods.
Protein In 100 Grams Of Apple: Quick Reference
Per standard lab data for raw apples with skin, protein lands at roughly 0.26–0.33 g per 100 g. That’s a sliver of your daily needs, which means apples shine more for fiber and water than for protein. The number barely shifts if you peel the fruit, so your totals won’t swing much either way.
What Counts As “100 Grams” In Real Life?
One hundred grams of apple is a small handful of chunks. A typical medium apple weighs around 182 g, while a large apple can top 220 g. If you’re logging food, the table below converts common portions into grams and protein so you can copy the values straight into your app.
| Serving | Weight (g) | Protein (g) |
|---|---|---|
| Per 100 g (with skin) | 100 | 0.26–0.33 |
| 1 medium apple | 182 | ~0.47–0.60 |
| 1 large apple | 223 | ~0.58–0.74 |
| 1 cup chopped | 125 | ~0.33–0.41 |
| 1 extra-small apple | 101 | ~0.26–0.33 |
Those ranges come from standard composition tables for “apples, raw, with skin” and “apples, raw, without skin,” which both cluster near the 0.3 g per 100 g mark. A handy reference is the lab-sourced entry for apples on MyFoodData (USDA source), which shows 0.33 g protein per 125 g—about 0.26 g per 100 g. The page also lists serving weights used in diet trackers.
Why The Number Is Small (And What Apples Do Well)
Protein in fruit tends to be minimal. Apples are no exception. They’re mostly water, with modest carbohydrate, trace fat, and a token amount of amino acids. Even so, apples deliver soluble and insoluble fiber, vitamin C, and a hydrating volume that helps you feel full for few calories.
With Skin Versus Without Skin
Peeling trims fiber and small amounts of micronutrients. Protein barely moves. Lab entries for “with skin” and “without skin” differ by only a few hundredths of a gram at the 100 g scale. If you want the most nutrition per bite, keep the peel on unless a recipe calls for a smooth texture. You can also check the matching “without skin” dataset on MyFoodData (USDA source) when you’re logging peeled slices.
Does Variety Matter?
Granny Smith, Gala, Fuji, Honeycrisp—flavor and sweetness vary, but protein per 100 g stays about the same. Any differences you’ll see are rounding noise and water content. Shop by taste and texture; your protein column won’t budge.
How To Log Apples Accurately
Food logging is fastest when you translate portions to grams, then back to protein. Here’s a simple approach that works whether you weigh your fruit or not.
If You Use A Kitchen Scale
- Weigh your apple after washing. Note the number in grams.
- If you eat the core, log the full weight; if not, multiply by 0.9 to estimate edible portion.
- Multiply edible grams by 0.0026–0.0033 to get protein grams. Round to two decimals.
If You Don’t Use A Scale
- Pick the closest size from the table: extra-small (~101 g), medium (~182 g), large (~223 g).
- Use the matching protein row. For a medium apple, you’ll add roughly 0.5–0.6 g protein.
- Chopped apples? A level cup is about 125 g, or roughly 0.33–0.41 g protein.
Where Protein Intake Targets Come From
Daily protein targets are set by scientific panels and published as Dietary Reference Intakes. The NIH Office of Dietary Supplements links to the macronutrient tables that include the baseline of 0.8 g per kilogram of body weight for healthy adults. Many people may aim higher based on age and training, but that base number helps you frame how a fruit snack fits into a day’s intake.
Quick Math For Your Day
Take your body weight in kilograms and multiply by 0.8 to get the baseline grams. A 70 kg adult lands around 56 g. If you strength train or you’re older, higher targets are common under professional guidance. Against that backdrop, an apple adds roughly half a gram. That’s not nothing, but it’s a rounding line compared with eggs, yogurt, tofu, beans, fish, or chicken.
Make Apples Work In A Protein-Aware Plan
You don’t eat apples for protein alone, yet they pair well with foods that move the needle. Here are mix-and-match ideas that keep the fruit while pushing your protein up.
Smart Pairings
- Greek yogurt + apple slices: A single-serve tub often brings 10–17 g protein. Add chopped apple and cinnamon.
- Peanut or almond butter: Two tablespoons add 6–8 g. Spread on slices or stir into a chopped apple bowl.
- Cheese cubes: 30 g cheddar adds ~7 g. Crisp plus creamy hits the snack spot.
- Protein-rich oats: Stir in whey, soy isolate, or egg whites. Dice an apple for volume and fiber.
- Tofu scramble with apple salsa: Diced apple, lime, and cilantro over a plate of tofu brings sweet crunch.
When Apples Shine
Use apples for hydration, flavor, and fiber. They’re travel-friendly, kid-friendly, and budget-friendly. If you’re managing calories, few foods deliver this much chew for so little energy. Protein is the side character here; the fruit still earns its spot.
How Apples Compare With Other Fruit
To see where apples sit on the chart, line them up against common choices. The figures below show protein per 100 g for fresh fruit, pulled from the same lab-based datasets used for nutrition labels.
| Food | Protein (g/100 g) | Notes |
|---|---|---|
| Apple, raw, with skin | ~0.26–0.33 | Reference entry from USDA-sourced database |
| Pear, raw | ~0.36 | Similar hydration and fiber |
| Orange, raw | ~0.9 | Citrus tends to be higher |
| Banana, raw | ~0.74–1.1 | Varies by ripeness |
| Grapes, seedless | ~0.72 | Close to citrus range |
| Strawberries, raw | ~0.67 | Berry group clusters here |
Apples land near the low end, though still inside the typical band for fresh fruit. If you’re chasing protein, use the fruit as a vehicle and let yogurt, nuts, cottage cheese, eggs, or tofu carry the protein load.
Calories, Carbs, And Fiber At The Same 100 g Scale
Since you’re building a balanced plate, here’s what the rest of the macro picture looks like at the same weight. For raw apples with skin, the 100 g snapshot is roughly 52 calories, ~14 g carbs, and ~2–3 g fiber, with trace fat. That’s why apples help stretch meals without blowing your budget.
Hydration And Satiety
Water content drives fullness. Apples run above 85% water by weight. Pair that with a protein source and you get a snack that keeps you satisfied longer than a cookie at the same calories.
Frequently Used Serving Weights
When a label or app lists cups, sizes, or “NLEA servings,” it can be hard to know what to choose. These quick pointers map common kitchen language to grams, keeping your protein math tidy:
- 1 cup chopped ≈ 125 g, used in nutrition databases.
- 1 medium apple ≈ 182 g. Many apps default to this size.
- 1 large apple ≈ 223 g.
- 1 extra-small apple ≈ 101 g.
These serving weights mirror the same dataset cited above from USDA-sourced tables on MyFoodData, which you can cross-check any time you need exact numbers.
Extra Notes On Protein And Apples
Drying Or Baking
Drying concentrates nutrients per gram by removing water, so protein per 100 g rises on paper. The absolute protein in the whole apple doesn’t increase; the fruit just weighs less. Baking doesn’t add protein unless you include a protein-rich ingredient.
Crunch, Tartness, And Protein
Crunch and tartness come from texture and acids, not from protein. When samples are tested, the amino acid totals stay around the same tiny value across popular varieties.
Logging The Core
If you eat it, yes—log it. If not, logging about 90% of the whole weight keeps your entry realistic. Protein is so low that the difference rarely changes your day’s total in any meaningful way.
Takeaways You Can Use Today
At the 100 g weight, apples deliver around 0.3 g of protein. That number hardly shifts with peeling or variety. Use the tables here to log portions fast, and pair apples with foods that bring real protein so your snack or meal fits your goals. For detailed numbers and serving weights, see the USDA-sourced entry on apples with skin, and for daily protein targets consult the NIH DRI overview.