USDA Standard Reference · Fruits and Fruit Juices
Apples, raw, without skin, cooked, microwave
According to USDA FoodData Central (FDC ID 173929, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 56
- Caloriesvery low density
- 0.3g
- Proteinlow · 1% DV
- 14.4g
- Carbsmoderate · 5% DV
- 0.4g
- Fatlow · 1% DV
Apples, raw, without skin, cooked, microwave contains 56 calories per 100g according to USDA FoodData Central. It has 0.3g of protein, 0.4g of fat, and 14.4g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 4% of USDA whole foods
The verdict
Apples, raw, without skin, cooked, microwave is a low-calorie food at just 56 kcal per 100g.
- 0.3g
- protein per 100g
- Top 96%
- protein vs USDA whole foods
- 56
- calories per 100g
- 2.8g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Apples, raw, without skin, cooked, microwave contains 56 calories per 100g, according to the USDA FoodData Central database. It provides 0.3g of protein, 0.4g of fat, and 14.4g of carbohydrates per 100g. Dietary fiber: 2.8g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Apples, raw, without skin, cooked, microwave is catalogued there as FDC ID 173929, a usda standard reference entry, in the "Fruits and Fruit Juices" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Apples, raw, without skin, cooked, microwave reads as low fat, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Fruits and Fruit Juices group for context.
Nutritional Value at a Glance
Apples, raw, without skin, cooked, microwave balances protein, fat, and carbohydrates without any single macro dominating.
At 10% of the Daily Value for fiber, it contributes moderately to daily fiber intake.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
56 kcal = 3% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Apples, raw, without skin, cooked, microwave compares to Fruits and Fruit Juices
Per 100 g, against the average across all fruits and fruit juices foods in USDA FoodData Central.
14% Higher in protein than 14% of fruits and fruit juices on record, so look to leaner cuts for more protein.
Category averages computed live across the USDA Fruits and Fruit Juices group. Compare against a specific food →
Where Apples, raw, without skin, cooked, microwave ranks on protein
Its 0.3g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Apples, raw, without skin, cooked, microwave vs every USDA reference food
USDA reference (whole) foods with a protein value
0 4th percentile higher than 4% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Apples, raw, without skin, cooked, microwave sits among Fruits and Fruit Juices
Plotted by protein and calorie percentile among the 378 Fruits and Fruit Juices foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Apples, raw, without skin, cooked, microwave: 12th protein percentile, 42nd calorie percentile among Fruits and Fruit Juices foods
Read the chart as text
- Lemons, raw, without peel: Protein percentile 78, Calorie percentile 4
- Soursop, raw: Protein percentile 73, Calorie percentile 57
- Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program): Protein percentile 22, Calorie percentile 54
- Horned melon (Kiwano): Protein percentile 89, Calorie percentile 20
- Baobab powder: Protein percentile 98, Calorie percentile 93
- Prunes, dehydrated (low-moisture), uncooked: Protein percentile 98, Calorie percentile 99
- Sugar-apples, (sweetsop), raw: Protein percentile 92, Calorie percentile 75
- Jackfruit, canned, syrup pack: Protein percentile 17, Calorie percentile 74
- Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: Protein percentile 17, Calorie percentile 33
- Loganberries, frozen: Protein percentile 87, Calorie percentile 41
- Orange peel, raw: Protein percentile 86, Calorie percentile 77
- Pears, raw: Protein percentile 17, Calorie percentile 43
- Plums, canned, purple, extra heavy syrup pack, solids and liquids: Protein percentile 17, Calorie percentile 79
- Orange juice, chilled, includes from concentrate, with added calcium: Protein percentile 55, Calorie percentile 25
- Peaches, dried, sulfured, stewed, without added sugar: Protein percentile 80, Calorie percentile 66
- Plums, canned, purple, water pack, solids and liquids: Protein percentile 22, Calorie percentile 16
- Apricots, canned, water pack, with skin, solids and liquids: Protein percentile 59, Calorie percentile 3
- Boysenberries, frozen, unsweetened: Protein percentile 78, Calorie percentile 33
- Figs, raw: Protein percentile 62, Calorie percentile 63
- Grapefruit, sections, canned, juice pack, solids and liquids: Protein percentile 57, Calorie percentile 11
- Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid: Protein percentile 39, Calorie percentile 89
- Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program): Protein percentile 29, Calorie percentile 35
- Figs, dried, uncooked: Protein percentile 96, Calorie percentile 93
- Grapefruit juice, white, frozen concentrate, unsweetened, undiluted: Protein percentile 91, Calorie percentile 86
- Apples, raw, without skin, cooked, microwave: Protein percentile 12, Calorie percentile 42
Read the chart
Apples, raw, without skin, cooked, microwave ranks at the 12th percentile for protein and the 42nd percentile for calories among Fruits and Fruit Juices foods (n=378).
- Lemons, raw, without peel: 78th protein percentile, 4th calorie percentile
- Soursop, raw: 73rd protein percentile, 57th calorie percentile
- Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program): 22nd protein percentile, 54th calorie percentile
- Horned melon (Kiwano): 89th protein percentile, 20th calorie percentile
- Baobab powder: 98th protein percentile, 93rd calorie percentile
- Prunes, dehydrated (low-moisture), uncooked: 98th protein percentile, 99th calorie percentile
- Sugar-apples, (sweetsop), raw: 92nd protein percentile, 75th calorie percentile
- Jackfruit, canned, syrup pack: 17th protein percentile, 74th calorie percentile
- Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 17th protein percentile, 33rd calorie percentile
- Loganberries, frozen: 87th protein percentile, 41st calorie percentile
- Orange peel, raw: 86th protein percentile, 77th calorie percentile
- Pears, raw: 17th protein percentile, 43rd calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 14.4 G | 5% |
| Energy | 56 KCAL | |
| Fiber, total dietary | 2.8 G | 10% |
| Protein | 0.28 G | 1% |
| Total Sugars | 11.6 G | |
| Total lipid (fat) | 0.42 G | 1% |
| Alcohol, ethyl | 0.00 G | |
| Ash | 0.26 G | |
| Caffeine | 0 MG | |
| Energy | 234.0 kJ | |
| Theobromine | 0 MG | |
| Water | 84.6 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 3 MG | |
| Folate, DFE | 1.0 UG | |
| Folate, food | 1.0 UG | |
| Folate, total | 1.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 0 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | |
| Vitamin E, added | 0 MG | |
| Vitamin K (phylloquinone) | 0.7 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 5 MG | 0% |
| Iron, Fe | 0 MG | 1% |
| Potassium, K | 93 MG | 2% |
| Sodium, Na | 1 MG | 0% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 17.0 UG | |
| Copper, Cu | 0 MG | |
| Cryptoxanthin, beta | 13.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 3 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 8 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 0.3 UG | |
| Vitamin A, IU | 40 IU | |
| Vitamin A, RAE | 2.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0 MG | |
| Zinc, Zn | 0 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.07 G | 0% |
| Fatty acids, total trans | 0.00 G | |
| Fatty acids, total monounsaturated | 0.02 G | |
| Fatty acids, total polyunsaturated | 0.12 G | |
| MUFA 16:1 | 0.00 G | |
| MUFA 18:1 | 0.02 G | |
| MUFA 20:1 | 0.00 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 0.10 G | |
| PUFA 18:3 | 0.02 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.00 G | |
| PUFA 20:5 n-3 (EPA) | 0.00 G | |
| PUFA 22:5 n-3 (DPA) | 0.00 G | |
| PUFA 22:6 n-3 (DHA) | 0.00 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.00 G | |
| SFA 16:0 | 0.06 G | |
| SFA 18:0 | 0.01 G | |
| SFA 4:0 | 0.00 G | |
| SFA 6:0 | 0.00 G | |
| SFA 8:0 | 0.00 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.01 G | |
| Arginine | 0.01 G | |
| Aspartic acid | 0.05 G | |
| Cystine | 0.00 G | |
| Glutamic acid | 0.03 G | |
| Glycine | 0.01 G | |
| Histidine | 0.00 G | |
| Isoleucine | 0.01 G | |
| Leucine | 0.02 G | |
| Lysine | 0.02 G | |
| Methionine | 0.00 G | |
| Phenylalanine | 0.01 G | |
| Proline | 0.01 G | |
| Serine | 0.01 G | |
| Threonine | 0.01 G | |
| Tryptophan | 0.00 G | |
| Tyrosine | 0.01 G | |
| Valine | 0.01 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 21.0 UG |
Key takeaways
- Apples, raw, without skin, cooked, microwave delivers 0.3g of protein per 100g, more than 4% of USDA whole foods. See the protein ranking
- It carries 56 calories per 100g - below the fruits and fruit juices average of 87. Compare fruits and fruit juices
- Based on its per-100g profile, it fits low fat, low sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Apricot nectar, canned, with added ascorbic acid
Currants, red and white, raw
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS
Raspberries, frozen, red, unsweetened
Apples, dried, sulfured, stewed, without added sugar
Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)
→ Compare Apples, raw, without skin, cooked, microwave side-by-side with Apricot nectar and Currants
Similar Protein Content
Other foods in Fruits and Fruit Juices closest to 0.3g protein per 100g, useful for protein-matched substitutions.
Apples, dehydrated (low moisture), sulfured, stewed
Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program)
Apples, raw, golden delicious, with skin
Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program)
Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)
Apples, raw, without skin
Frequently Asked Questions
How many calories are in Apples, raw, without skin, cooked, microwave? ▼
What are the macros in Apples, raw, without skin, cooked, microwave? ▼
How much sodium is in Apples, raw, without skin, cooked, microwave? ▼
Is Apples, raw, without skin, cooked, microwave high in fiber? ▼
Is Apples, raw, without skin, cooked, microwave keto-friendly? ▼
Is Apples, raw, without skin, cooked, microwave good for a diet? ▼
How does Apples, raw, without skin, cooked, microwave compare to other foods? ▼
What food group does Apples, raw, without skin, cooked, microwave belong to? ▼
More in This Category
Other foods in Fruits and Fruit Juices
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 173929) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.