Calories in dried eating apples: 238 kcal

Q: How many calories are in a portion of eating apples?

A typical portion (30 g, a portion of dried fruit) gives 71 kcal. Per 100 g the figure is 238 kcal.

Q: Is eating apples a source of potassium?

It is a source of potassium: 540 mg per 100 g, 27 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Does cooking change the sodium in eating apples?

Yes. Per 100 g, sodium goes from 1 mg raw to 16 mg dried. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals do eating apples have most of?

By share of the daily reference intake: potassium (540 mg, 27 %), manganese (0.5 mg, 25 %) and vitamin E (1.5 mg, 12 %) per 100 g.

What’s in a 30 g portion

More than half of a portion is carbohydrate. Sugars make up 18 g of that.

0.15 gFat

0.6 gProtein

18 gCarbohydrate

2.9 gFibre

6.5 gWater

1.8 gMinerals and the rest

0.15 gFat
0.6 gProtein
18 gCarbohydrate
2.9 gFibre
6.5 gWater
1.8 gMinerals and the rest

Above average for fruit

Eating apples are 238 kcal per 100 g. The 143 fruit in this database average 68.8.

Eating apples238

Fruit average68.8

High in fibre

9.7 g of fibre per 100 g; the UK “high fibre” line is 6 g.

Fibre, per portion2.9 g

Protein, per portion0.6 g

Vitamins and minerals in eating apples

Nothing reaches the “high in” level, but two of the 13 count as a source, led by potassium.

8.1 %

Potassium

162 mg in a 30 g portion

19th of 143 fruit

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Manganese0.15 mg7.5 %

Vitamin E0.44 mg3.6 %

Copper0.03 mg3.3 %

Phosphorus12.9 mg1.8 %

Zinc0.15 mg1.5 %

Only a trace

Vitamin C
Folate
Pantothenic acid
Selenium
Iodine

None recorded

Vitamin D
Vitamin B12

Show all 13 with amounts

Potassium162 mg, 8.1 %

Manganese0.15 mg, 7.5 %

Vitamin E0.44 mg, 3.6 %

Copper0.03 mg, 3.3 %

Phosphorus12.9 mg, 1.8 %

Zinc0.15 mg, 1.5 %

Magnesium4.8 mg, 1.3 %

Iron0.15 mg, 1.1 %

Calcium4.8 mg, 0.6 %

Vitamin A0.0045 mg, 0.6 %

Chloride0.3 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What eating apples don’t give you. And where to find it.

No recorded vitamin D, vitamin C or selenium.

Vitamin D

0mgin eating apples

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein eating apples

Find it inCherries, West Indian2150 % per 100 g

Selenium

Tracein eating apples

Find it inKidney, pig, fried491 % per 100 g

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Eating apples against other fruit

Per 100 g, eating apples have the most potassium of the 6 here, ahead of dates (raw).

540mg

410mg

290mg

200mg

160mg

Apples, eating, driedthis page

Dates, raw−130 mg

Whitecurrants, raw−250 mg

Sugar apple−250 mg

Quinces−340 mg

Peaches, raw−380 mg

All values per 100 g, from the same dataset. Differences are against eating apples.

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Questions about eating apples

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of eating apples?

A typical portion (30 g, a portion of dried fruit) gives 71 kcal. Per 100 g the figure is 238 kcal.

Is eating apples a source of potassium?

It is a source of potassium: 540 mg per 100 g, 27 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Does cooking change the sodium in eating apples?

Yes. Per 100 g, sodium goes from 1 mg raw to 16 mg dried. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals do eating apples have most of?

By share of the daily reference intake: potassium (540 mg, 27 %), manganese (0.5 mg, 25 %) and vitamin E (1.5 mg, 12 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-016, Apples, eating, dried, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Fruit and vegetables, 1989-1990. Values are per 100 g of the edible part; a portion is 30 g, a portion of dried fruit, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Apple). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.