Calories in cooking apples: 37 kcal per 100 g

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

A typical portion (80 g, one of your five a day) gives 30 kcal. Per 100 g the figure is 37 kcal.

Q: Is cooking apples a source of vitamin C?

It is a source of vitamin C: 14 mg per 100 g, 18 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

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

By share of the daily reference intake: vitamin C (14 mg, 18 %), potassium (88 mg, 4.4 %) and vitamin B6 (0.06 mg, 4.3 %) per 100 g.

Q: Are cooking apples high in salt?

No. Salt is 0.01 g per 100 g, which is very low under UK rules.

What’s in an 80 g portion

More than half of a portion is water. The rest is 7.1 g carbohydrate and 1.4 g fibre.

0.24 gFat

0.24 gProtein

7.1 gCarbohydrate

1.4 gFibre

70.2 gWater

0.9 gMinerals and the rest

0.24 gFat
0.24 gProtein
7.1 gCarbohydrate
1.4 gFibre
70.2 gWater
0.9 gMinerals and the rest

Below average for fruit

Cooking apples are 37 kcal per 100 g. The 143 fruit in this database average 68.8.

Cooking apples37

Fruit average68.8

Low in fat

0.3 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.24 g

Saturates, per portion0.05 g

Vitamins and minerals in cooking apples

Nothing reaches the “high in” level, but one of the 18 count as a source, led by vitamin C.

14 %

Vitamin C

11.2 mg in an 80 g portion

60th of 125 fruit

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Potassium70.4 mg3.5 %

Vitamin B60.05 mg3.4 %

Thiamin (vitamin B1)0.03 mg2.9 %

Iodine0.0032 mg2.1 %

Folate0.004 mg2 %

Only a trace

Vitamin A
Pantothenic acid
Zinc
Selenium

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Vitamin C11.2 mg, 14 %

Potassium70.4 mg, 3.5 %

Vitamin B60.05 mg, 3.4 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Iodine0.0032 mg, 2.1 %

Folate0.004 mg, 2 %

Biotin0.00096 mg, 1.9 %

Copper0.02 mg, 1.6 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Niacin (vitamin B3)0.16 mg, 1 %

Vitamin E0.1 mg, 0.8 %

Phosphorus5.6 mg, 0.8 %

Manganese0.02 mg, 0.8 %

Magnesium2.4 mg, 0.6 %

Iron0.08 mg, 0.6 %

Calcium3.2 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 cooking apples don’t give you. And where to find it.

No recorded vitamin D, zinc or selenium.

Vitamin D

0mgin cooking apples

Find it inBloater, grilled500 % per 100 g

Zinc

Tracein cooking apples

Find it inOysters, raw592 % per 100 g

Selenium

Tracein cooking apples

Find it inKidney, pig, fried491 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Cooking apples against other fruit

Cooking apples come second for vitamin C here, just behind longans (dried).

28mg

14mg

10mg

9mg

6mg

4mg

Longans, dried+14 mg

Apples, cooking, raw, flesh only, peeledthis page

Melon, Galia, weighed whole−4 mg

Blackberry and apple, stewed with sugar−5 mg

Apricots, raw−8 mg

Plums, Victoria, stewed without sugar−10 mg

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

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

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Questions about cooking apples

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

How many calories are in a portion of cooking apples?

A typical portion (80 g, one of your five a day) gives 30 kcal. Per 100 g the figure is 37 kcal.

Is cooking apples a source of vitamin C?

It is a source of vitamin C: 14 mg per 100 g, 18 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals do cooking apples have most of?

By share of the daily reference intake: vitamin C (14 mg, 18 %), potassium (88 mg, 4.4 %) and vitamin B6 (0.06 mg, 4.3 %) per 100 g.

Are cooking apples high in salt?

No. Salt is 0.01 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-362, Apples, cooking, raw, flesh only, peeled, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, Nutritional composition of fresh fruit, 1985-1986; and Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, 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.

More fruit

From the same group, with calories per 100 g, and the foods with the most vitamin C.

Jujube87 kcal

Melon, average24 kcal

Prunes, canned in juice, whole contents79 kcal 143fruitin this food group

How many calories are in cooking apples?

What’s in an 80 g portion

Below average for fruit

Low in fat

Vitamins and minerals in cooking apples

Vitamin C

Only a trace

None recorded

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

Vitamin D

Zinc

Selenium

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Cooking apples against other fruit

Taken every morning since 1998.

Questions about cooking apples

More fruit

More fruit

Most vitamin C

Nutrient guides