How many calories are in a sour apple? (Fresh vs. Candy)

November 13, 2025 •

4 min read

A medium-sized Granny Smith apple, the quintessential sour apple, contains roughly 72 to 80 calories. This differs drastically from sour apple-flavored candy, which is loaded with added sugar and offers little nutritional value.

Quick Summary

A medium fresh sour apple, like a Granny Smith, has around 72-80 calories, contrasting sharply with the calorie-dense, high-sugar versions found in candy. This fruit is a healthier, fiber-rich alternative.

Key Points

Fresh vs. Candy: Fresh sour apples, like Granny Smiths, are low-calorie and nutritious, while sour apple candy is high in calories and sugar.
Medium Apple Calories: A medium Granny Smith apple typically contains around 72 to 80 calories.
Rich in Fiber: Fresh sour apples are an excellent source of dietary fiber, promoting digestive health and fullness.
Healthy Nutrients: Beyond calories, fresh sour apples offer vitamins, minerals, and antioxidants like Vitamin C.
Taste Chemistry: The tart taste of a sour apple is primarily due to malic acid, not a lack of sugar.
Versatile Ingredient: Fresh sour apples are a versatile ingredient, perfect for snacking, baking, and adding to salads.

Understanding the Calories in a Fresh Sour Apple

When most people think of a 'sour apple,' they are picturing the vibrant green Granny Smith variety. The calorie content of this healthy fruit is quite low and primarily comes from its natural carbohydrates and fiber. Unlike processed snacks, fresh sour apples are fat-free and offer numerous health benefits beyond their calorie count. The key to understanding the calories is to consider the size and the form in which it is consumed.

For example, the calorie count varies based on the apple's size:

Per 100g: A 100-gram serving of Granny Smith apple contains approximately 52 calories.
Small Apple: A small apple (approx. 149-150g) has about 77-80 calories.
Medium Apple: A medium apple (approx. 154-182g) contains roughly 72-95 calories, with some sources citing as low as 72.
Large Apple: A large apple (approx. 223-225g) can have between 110-126 calories.

Nutritional Benefits of Fresh Sour Apples

Sour apples, especially the Granny Smith, are more than just a low-calorie snack. They are packed with essential nutrients that contribute to overall well-being. Their nutritional profile makes them a smart addition to any diet.

Here are some of the key nutritional benefits:

Rich in Fiber: A medium Granny Smith apple contains about 3-4 grams of dietary fiber. This fiber is crucial for digestive health, helps with bowel regularity, and promotes a feeling of fullness, which is beneficial for weight management.
Source of Vitamin C: Sour apples provide a good dose of Vitamin C, an antioxidant that helps support the immune system and protect against cellular damage.
Low Sugar Content: Compared to many sweeter apple varieties, sour apples have a lower natural sugar content, making them a good option for those monitoring their sugar intake.
High Water Content: With over 80% water, these apples help keep you hydrated.
Antioxidants and Polyphenols: The tartness is due to higher levels of malic acid and other polyphenols, which have antioxidant properties and may help reduce inflammation.

Comparison: Fresh Sour Apple vs. Sour Apple Candy

It is critical to distinguish between the nutritional value of a fresh, whole sour apple and the vastly different profile of sour apple-flavored candy. The term 'sour apple' in the context of candy is a flavor, not a reflection of the candy's health benefits. The table below illustrates the stark differences based on approximate 100-gram servings.


Feature	Fresh Granny Smith Apple (100g)	Sour Apple Candy (100g)
Calories	~52 kcal	~329 kcal
Total Carbohydrates	~13.8g	~77.4g
Sugar	~10.4g (natural)	~40-70g (added)
Fiber	~2.4g	0g
Vitamins & Minerals	Contains Vitamin C, potassium	Minimal to none

The Role of Sour Apples in a Healthy Diet

Incorporating fresh sour apples into your diet can support various health goals. The high fiber content aids digestion and promotes feelings of fullness, which can be a key factor in weight management. Snacking on a fresh sour apple can help curb cravings for less healthy, processed foods. The antioxidants also contribute to heart health and help combat oxidative stress. For recipe ideas and further nutritional information, visit Healthline, a trusted source for evidence-based health content.

Delicious Ways to Enjoy Fresh Sour Apples

Simple Snack: Enjoy a crisp Granny Smith on its own for a refreshing, low-calorie treat.
Salads: Add thinly sliced sour apples to salads for a zesty, crunchy element. They pair exceptionally well with leafy greens, walnuts, and a light vinaigrette.
Baking: The tartness of Granny Smith apples holds up well in the oven, making them an ideal choice for pies, crisps, and sauces.
Smoothies: Blend a cored and chopped sour apple into your morning smoothie for a boost of fiber and vitamins.
With Cheese: The acidity of a sour apple pairs wonderfully with sharp cheeses on a cheese board.

Other Varieties of Sour Apples

While the Granny Smith is the most well-known, several other apple varieties also possess a notable tart flavor. These include:

Braeburn: Known for a balanced sweet-tart flavor and firm texture.
Pink Lady: A pink-skinned variety with a firm texture and hints of tartness.
Bramley: An intensely acidic apple, particularly popular for baking in the UK.

Conclusion

Understanding how many calories are in a sour apple requires clarification: are you eating a fresh fruit or a processed candy? A medium fresh sour apple (like a Granny Smith) is a low-calorie, high-fiber, and nutrient-dense choice. In stark contrast, sour apple-flavored candy is calorie-heavy, sugar-laden, and offers no meaningful nutritional benefit. For those seeking a healthy and satisfying snack, opting for the fresh fruit is the clear choice for both flavor and wellness.

Frequently Asked Questions

A medium-sized Granny Smith apple contains approximately 72 to 80 calories. The exact number can vary slightly based on the fruit's specific size and weight.

Not necessarily. While some varieties of sour apples, like Granny Smiths, can be slightly lower in calories or sugar than very sweet ones, the difference is generally minimal. Most apple varieties fall within a similar calorie range for a comparable size.

Sour apple candies have significantly more calories than fresh fruit because they are primarily made of sugar and corn syrup, with little to no fiber or other nutrients. For example, 100 grams of sour apple candy can have over 300 calories.

Yes, fresh sour apples are a great choice for weight loss. Their low calorie count, combined with high fiber content, helps you feel full and satisfied, which can reduce overall calorie intake.

The main difference lies in the balance of sugars and acids, particularly malic acid. Sour apples have higher levels of malic acid, which gives them a tart flavor, while sweet apples have a higher sugar concentration.

Yes. Fresh sour apples are an excellent source of dietary fiber and Vitamin C. They also contain antioxidants that can support heart health and help fight inflammation.

While it is not always guaranteed, a bright green skin color, like that of a Granny Smith, is often associated with a sour flavor. Some varieties explicitly known for their tartness, like Braeburn and Bramley, can also be identified by their type.