Raising Are apples healthy for kids?
Are apples healthy? One small raw apple with the skin (149 g) has 77 calories, 3.6 g of fiber, 15.5 g of naturally occurring sugar, 0.4 g of protein, and no added sugar, per USDA FoodData Central. The AAP lists raw fruit chunks, such as apple pieces, among foods to avoid or modify for young children, and the CDC lists pieces of hard raw fruit such as apples. The AAP advises keeping high-risk foods from children until 4 years or older, depending on development.
Apples: snack check
- No added sugar
No added sugar (whole food) - Not highly processed
Whole fruit, nothing added - Has protein or fiber
3.6 g fiber per small apple, above 2.8 g (FDC 171688) - Choking risk under 4
AAP: "raw fruit chunks, such as apple pieces"; CDC too
Each check is a yes-or-no fact with its source: a green check means the flag does not apply, an amber mark means it does. The count is not a health score. Our sources and how we check them.
| Serving | 1 small apple with skin (149 g), raw |
|---|---|
| Calories | 77 |
| Added sugars | 0 |
| Protein | 0.4 |
| Fiber | 3.6 |
| Sodium | 1 |
Numbers: USDA FoodData Central, SR Legacy, FDC 171688 (Apples, raw, with skin), small apple 149 g. Checked October 2026.
What's in it
Per small apple with skin, 149 g (FDC 171688): 77 calories, 20.6 g of carbohydrates, 3.6 g of fiber, 15.5 g of sugars (none added), 0.4 g of protein, 1 mg of sodium, and 159 mg of potassium. A medium apple (182 g) has about 95 calories and 4.4 g of fiber. Peeled apple has less fiber: USDA lists 1.3 g per 100 g without skin (FDC 171689) vs 2.4 g with skin.
For kids 4–8
The AAP choking list names raw fruit chunks, such as apple pieces, and the CDC names pieces of hard raw fruit such as apples. Thin slices, grated apple, or cooked apple are common ways to serve it to younger children; the AAP's advice depends on each child's development. The 2025–2030 Dietary Guidelines recommend no added sugar for kids 5–10; a plain apple has none.
Swaps and pairings
Apple slices with peanut butter spread thin, cheese, or plain yogurt add protein, since an apple has under 1 g. See our applesauce and apple juice cards for those products.
Whole apple vs applesauce and juice
A small apple has 3.6 g of fiber (FDC 171688). Half a cup of unsweetened applesauce has 1.3 g of fiber (FDC 171695), and a cup of 100% apple juice lists no fiber (FDC 2674083); the AAP advises favoring whole fruit over juice.
FAQ
Are apples a choking hazard?
Raw apple pieces are on the AAP choking list ("raw fruit chunks, such as apple pieces"), and the CDC lists pieces of hard raw fruit such as apples. Thin slices or cooked apple are common for younger kids.
How much sugar is in an apple?
A small apple (149 g) has about 15.5 g of naturally occurring sugar and no added sugar, per USDA FDC 171688.
Are apples good for kids?
We share facts, not ratings. A small apple has 77 calories, 3.6 g of fiber, and no added sugar.
Why you can trust this page: every number and flag links to its source, a separate reviewer checks each page before it goes live, and the date shows when we last checked. Sources and method · Report an error
Facts for parents, not medical or nutrition advice. Ask your pediatrician about allergies or your child's needs.
More snack checks
Applesauce
Is applesauce healthy for kids? Half a cup of unsweetened applesauce has 0 g of added sugar and 51 calories; sweetened has 15 g added. Pouches and jars.
Apple juice
Is apple juice healthy for kids? A cup of 100% apple juice has 25 g of natural sugar and no fiber. The AAP limit: 4–6 oz a day at ages 4–6, 8 oz at 7–8.
Raisins
Are raisins healthy? A 1.5 oz box has no added sugar, 1.9 g fiber and 28 g of natural sugar, and the CDC lists raisins as a choking risk. Numbers and sources.
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