How many calories are in an apple?

A medium apple (around 133g) contains approximately 74 kcal. Per 100g, most apple varieties at Tesco provide 53-56 kcal. Cooking apples like Bramley are slightly lower at 43 kcal per 100g because they contain less sugar. The calorie difference between eating varieties — Gala, Braeburn, Pink Lady, Granny Smith — is negligible.

Are apples high in sugar?

Apples contain 11.6g of sugar per 100g, which is moderate for a fruit — lower than bananas (18.1g) and grapes (~16g), but higher than strawberries (~4.9g). A medium apple delivers about 15.4g of sugar. However, the low GI of ~36 means this sugar is absorbed slowly. Eating the whole fruit with its skin and fibre is far better for blood sugar than drinking apple juice, which strips out the fibre and concentrates the sugar.

Which apple variety is best for blood sugar?

Granny Smith apples are often cited as the best choice for blood sugar management. They tend to be slightly tart because they contain less sugar and more malic acid than sweeter varieties. They also have marginally higher fibre content. However, the differences between apple varieties are relatively small in practice — the GI range across varieties is roughly 28-44. Any whole apple eaten with its skin is a good choice. The bigger win is choosing a whole apple over apple juice or dried apple, where the glucose impact is significantly higher.

Glucose: LowNOVA 1

Nutritional Information for Apple

Apples provide around 53-56 kcal per 100g with 11.6g of carbohydrates, almost all of which is sugar. From a SpikeSaver perspective, apples are one of the better fruits for blood sugar — their low-medium GI of approximately 36 is helped by a decent fibre content that slows sugar absorption. All fresh apples at Tesco are NOVA 1, and every variety we checked had near-identical nutrition.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	56 kcal / 236 kJ	74 kcal
Protein	0.6g	0.8g
Carbohydrates	11.6g	15.4g
of which sugars	11.6g	—
Fat	0.5g	0.7g
of which saturated	0.2g	—
Fibre	1.2g	—
Salt	0.01g	—

Serving size: 1 medium apple (~133g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Low

Glucose risk

Despite containing 11.6g of sugar per 100g, apples have a low-medium glycaemic index of approximately 36. The combination of soluble fibre (particularly pectin), the physical structure of the fruit flesh, and the fructose-dominant sugar profile all slow digestion and blunt the glucose response. Eating the skin boosts fibre intake further. A whole apple produces a much gentler blood sugar curve than the same amount of sugar from apple juice.

Processing level

NOVA 1 (unprocessed)

A fresh whole apple is a single-ingredient, unprocessed fruit. Every apple variety at Tesco — Gala, Braeburn, Pink Lady, Granny Smith, and own-brand British Apples — is NOVA 1 with identical or near-identical nutrition. There are no additives, no preservatives, no processing beyond picking and packing.

Apple at Tesco

Source: Tesco product page, October 2025

Large Gala Apples Loose Class 1

£0.44*NOVA 1 (unprocessed)

Large Braeburn Apples Loose Class 1

£0.55*NOVA 1 (unprocessed)

Tesco Braeburn Apple 5 Pack

£1.80*NOVA 1 (unprocessed)

Tesco Granny Smith Apples 5 Pack

£1.80*NOVA 1 (unprocessed)

Tesco Pink Lady Apples 5 Pack

£2.90*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Fresh whole apples are always NOVA 1. The processed apple products to watch are apple juice (removes fibre, concentrates sugar, GI rises to ~40-44), dried apple rings (concentrated sugar), and apple sauce or pie filling (often with added sugar). If you are choosing between varieties for blood sugar, Granny Smith apples tend to be slightly lower in sugar and higher in fibre than sweeter varieties like Gala or Pink Lady, though the differences are small. Budget tip: Large Gala Apples Loose at 44p each is the cheapest option.

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