The Granny Smith apple is known for its bright green skin and tart flavor, making it a favorite for both snacking and baking. Understanding the energy content of this popular fruit is a common starting point for individuals monitoring their diet. This article provides the specific calorie count of a standard Granny Smith apple and its nutritional context.
The Specific Calorie Count
A medium-sized Granny Smith apple, weighing approximately 167 grams, contains about 97 calories, according to standardized food data references. The energy supplied by this fruit comes almost entirely from its carbohydrate content, with virtually no contribution from fat. Over 90% of the caloric load is derived from the sugars and complex carbohydrates present in the apple.
The apple has a relatively low energy density, meaning it provides a satisfying volume of food for a small number of calories. This is a direct result of the high water content, which makes up roughly 85% of the apple’s total weight.
Why Apple Size Matters
The exact calorie count of any apple is directly tied to its physical size and mass, which can vary significantly between individual fruits. While a medium Granny Smith averages around 97 calories, a smaller apple (about 144 grams) will contain closer to 78 calories. Conversely, a large apple (over 200 grams) may contain up to 120 calories.
This variation occurs because the caloric content is directly proportional to the total amount of plant material, primarily the sugars. Since apples are sold by weight, not by a uniform volume, a heavier apple always means a higher caloric load.
Key Nutrients in a Granny Smith
Beyond the caloric structure, the Granny Smith apple offers a profile rich in dietary fiber. A medium apple provides approximately 4.7 grams of fiber, representing a significant portion of the recommended daily intake. This fiber is composed of both insoluble and soluble types, each contributing to digestive health.
Insoluble fiber, found primarily in the peel, adds bulk to stool and promotes regular bowel movements. The soluble fiber, known as pectin, forms a gel-like substance in the digestive tract, which can help manage blood sugar and cholesterol levels.
The apple’s natural sugars, which amount to about 16 grams in a medium fruit, consist mainly of fructose, glucose, and sucrose. The tart flavor of the Granny Smith variety indicates a relatively lower sugar content compared to many sweeter apples. The apple also provides a modest source of micronutrients, including Vitamin C, an antioxidant that supports immune function. Additionally, the fruit contains potassium, a mineral that plays a role in fluid balance and nerve signaling.