Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The Granny Smith apple is a vibrant, tart green apple with a crisp, firm texture and a juicy, tangy bite that awakens the palate. Its signature sharpness comes from a high malic acid content, making it a standout in both raw and cooked applications. Nutritionally, it's a low-calorie, high-fiber fruit that provides a satisfying crunch with minimal fat.
Calorie split: 3% protein · 94% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love the Granny Smith for its electrifying tartness that cuts through sweetness and rich flavors, making it a versatile culinary workhorse. It's the iconic choice for classic apple pie, where its tartness balances the sugar, and it provides a refreshing, palate-cleansing crunch in salads and slaws.
⚠️ Watch-outs & how to enjoy it better
The pronounced tartness can be off-putting to those who prefer sweeter apple varieties. For individuals monitoring blood sugar, the natural sugars (9.59g per 100g) can cause spikes if consumed in large quantities alone. To counteract this, pair slices with a protein or fat source like peanut butter, almond butter, or a handful of nuts to slow sugar absorption and increase satiety.
Key benefits
- Excellent source of dietary fiber, aiding digestion and promoting satiety.
- Very low in calories and fat, making it a light, nutrient-dense snack.
- Rich in vitamin C, an antioxidant that supports immune function.
- Contains quercetin, a flavonoid linked to heart and lung health.
- Its firm texture holds up well in cooking and baking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Granny Smith was discovered as a chance seedling in 1868 by Maria Ann Smith (nicknamed 'Granny Smith') in Eastwood, Australia, near Sydney.
Full nutrition (USDA data · scales with serving)
| Water | 85.5 g |
| Energy | 58.0 kcal |
| Energy | 242 kj |
| Protein | 0.44 g |
| Total lipid (fat) | 0.19 g |
| Ash | 0.29 g |
| Carbohydrate, by difference | 13.6 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 9.6 g |
| Sucrose | 1.9 g |
| Glucose | 2.7 g |
| Fructose | 5.0 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.05 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.15 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 12.0 mg |
| Potassium, K | 120 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.04 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 0.10 ug |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.13 mg |
| Pantothenic acid | 0.06 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 3.0 ug |
| Folate, food | 3.0 ug |
| Choline, total | 3.4 mg |
| Vitamin A, RAE | 5.0 ug |
| Carotene, beta | 59.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 100 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 64.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin K (phylloquinone) | 3.2 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total trans | 0.00 g |
Amino acid profile (per 100g)
Estimated from Applesauce, canned, unsweetened, with added ascorbic acid — USDA does not publish this profile for Apples.
| Tryptophan | 0.00 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.01 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.00 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.00 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.03 g |
| Glutamic acid | 0.02 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
Why are Granny Smith apples green when most apples are red or yellow?
Their green color comes from chlorophyll, which remains dominant in the skin even when fully ripe. Unlike red apples, Granny Smiths don't develop significant red anthocyanin pigments.
Are Granny Smith apples good for baking?
Yes, they are considered ideal. Their firm flesh holds its shape under heat, and their tartness provides a perfect balance to the sugar in pies, crisps, and tarts.
How should I store them to keep them fresh?
Store them in the crisper drawer of your refrigerator. Their thick skin and high acidity help them last longer than many other apples, often remaining crisp for several weeks.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.58 kcal/g · 3% calories from protein · 2.8 g fiber · 9.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.