Are Cosmic Crisp Apples Healthy? Nutrition and Sugar

Eric DawsonByEric Dawson Fitness & Workouts

Are Cosmic Crisp apples healthy? Yes, they can fit a healthy eating pattern as a whole fruit with about 100 calories per medium apple, no fat, sodium, or cholesterol, plus fiber and antioxidant compounds. Nutrition varies by size: a 140 g apple is listed at 100 calories and 24 g of carbohydrates, while a 182 g medium apple is listed at 25 g of carbohydrates and 4 g of fiber.

Cosmic Crisp apples are bred from Honeycrisp and Enterprise for a sweet-tart flavor. They contain naturally occurring sugars and are not a low-carbohydrate food, but apples generally have a low-to-moderate glycemic index. For anyone managing diabetes or carbohydrates, the apple’s portion size and carbohydrate content should be considered within an individualized eating plan.

Are Cosmic Crisp Apples Healthy?

Yes, Cosmic Crisp apples can fit a healthy eating pattern. As a whole fruit, they provide modest calories and very little fat, while apples generally contribute fiber, vitamin C, potassium, and antioxidant plant compounds.

One medium Cosmic Crisp apple is commonly described as having about 100 calories and as being fat-, sodium-, and cholesterol-free. According to The FruitGuys, a separate 140 g serving lists 100 calories, 24 g of carbohydrates, 0.5 g of fat, and no protein. Because apples vary in size, Cosmic Crisp apple nutrition facts should always be read alongside the stated serving weight rather than treated as a single value for every apple.

Blue Circle lists a larger, 182 g medium Cosmic Crisp apple with 25 g of carbohydrates, 4 g of fiber, 0.3 g of fat, and 0.5 g of protein. Brand descriptions also characterize the fruit as a way to add fiber and antioxidants to the diet. Much of the broader nutrition case comes from apples as a food group, not from a full nutrient analysis of this specific cultivar.

Raw, unpeeled apples generally contain soluble fiber called pectin as well as insoluble fiber in the skin. Their plant compounds include quercetin, catechin, and chlorogenic acid, and apples are described as filling relative to their calorie count. Those qualities help explain why an apple can be a satisfying snack or part of a meal, especially when the peel is eaten.

Sweetness does not cancel out the fruit’s nutritional value, though Cosmic Crisp apples are bred for higher sugar and acidity than some apples. Still, the health picture is best framed around the whole fruit, its portion size, and the rest of the diet rather than flavor alone. Use the serving-specific calorie, carbohydrate, and fiber figures as practical estimates, while treating general apple nutrition as helpful context rather than a complete Cosmic Crisp nutrient profile.

Cosmic Crisp was bred from Enterprise and Honeycrisp and is known for a balanced sweet-tart flavor, juiciness, firm texture, and strong storage performance. Washington State University reports that the fruit can retain crispness and flavor through extended storage under appropriate conditions. Its flavor and keeping quality may make it easier to keep fruit on hand, but those traits do not establish that Cosmic Crisp is nutritionally superior to other apples.

Cosmic Crisp Apple Calories and Nutrition Facts

For a straightforward calorie estimate, one 140 g Cosmic Crisp apple is listed at 100 calories. A larger, medium-sized 182 g apple has its own nutrition listing, so the serving weight matters when reading Cosmic Crisp apple nutrition facts. Because apples vary in size, a single per-apple number cannot describe every piece of fruit.

FatSecret lists 24 g of carbohydrate, 0.5 g of fat, and 0 g of protein for its 140 g apple. Blue Circle lists nutrition for a 182 g medium apple. Those entries are close in carbohydrate despite the different stated weights, but they should not be treated as matching measurements of the same apple. Reading both the amount and the serving basis gives a more useful picture than focusing on calories alone.

Reported Nutrition by Serving Size

Serving size also affects the reported Cosmic Crisp apple fiber amount. The Blue Circle listing reports its fiber amount above. General nutrition data for a raw, unpeeled 182 g apple lists 4.37 g of fiber, 25.1 g of carbohydrate, and 94.6 calories, although that reference is for apples broadly rather than a Cosmic Crisp-specific analysis.

Apple and Serving Basis Reported Nutrition Useful Context
Cosmic Crisp, 1 apple, 140 g 100 calories; 24 g carbohydrate; 0.5 g fat; 0 g protein Calories are listed as 5% of a 2,000-calorie daily intake.
Cosmic Crisp, 1 medium apple, 182 g 25 g carbohydrate; 4 g fiber; 0.3 g fat; 0.5 g protein Listed with a glycemic index of 38 and glycemic load of 6.
Raw, unpeeled apple, 1 medium, 182 g 94.6 calories; 25.1 g carbohydrate; 4.37 g fiber; 0.3 g fat; 0.473 g protein General apple reference rather than a Cosmic Crisp analysis.
Honeycrisp, 1 medium, 182 g 95 calories; 25 g carbohydrate; 4.4 g fiber; 0.3 g fat; 0.5 g protein Uses the same stated weight as the 182 g Cosmic Crisp serving.

Size differences also complicate comparisons with other varieties. Comparing a 167 g Granny Smith, a 178 g Gala, and a 192 g Fuji on a per-apple basis partly compares different fruit sizes. Cosmic Crisp’s 182 g listing sits near the general medium-apple reference for carbohydrates and fiber. A weighed apple is therefore the clearest way to match a portion to a meal plan.

People counting carbohydrates, including those asking whether Cosmic Crisp apples are good for diabetics, can use the 24 g and 25 g listings as serving-specific reference points rather than interchangeable values. Pairing an apple with foods that supply protein or fat, such as nuts, cheese, chicken, or smoked salmon, is one suggested approach for moderating glucose increases. Medication and insulin decisions need to be individualized rather than based on a general apple nutrition listing.

What About Cosmic Crisp Apple Sugar?

Cosmic Crisp apples contain naturally occurring apple sugars, but the available variety-specific listings do not put a gram amount on cosmic crisp apple sugar. Treat a whole apple differently from foods sweetened during processing: its sugars occur within a fruit that also contains water and fiber.

Apples generally contain the simple sugars fructose, sucrose, and glucose. Their carbohydrates and water make up much of the fruit, and a general raw, unpeeled medium apple weighing 182 g contains 18.9 g sugar. That reference describes apples broadly, not Cosmic Crisp specifically, so it cannot serve as a precise sugar count for the variety. Likewise, it should not be read as an added-sugar figure.

Added sugar means sugar introduced to a food or drink during preparation or processing, while the sweetness in an intact apple is naturally present. It is also described as having higher sugar and acidity. Flavor alone, however, does not measure how many grams of sugar are in any particular apple. Portion size changes the total sugars consumed.

For blood-sugar context, Cosmic Crisp has a listed glycemic index of 38 and glycemic load of 6 for a 182 g medium apple. General apple references place the glycemic index between 42 and 44 and characterize apples as low to moderate GI, linking that profile to fiber and polyphenols. These values describe the likely pace of glucose response, not a direct measurement of the fruit’s sugar grams. They also do not turn one apple into a universal choice for every diabetes eating plan.

People managing carbohydrates can consider the apple’s portion alongside the meal or snack around it. Pairing it with mixed nuts, cheese slices, grilled chicken strips, or smoked salmon may moderate glucose increases or slow sugar absorption, according to Blue Circle. Individual insulin or medication decisions need individualized clinical advice rather than a general nutrition discussion. Choosing a whole Cosmic Crisp instead of treating its sweetness as a reason to avoid fruit keeps the focus on portion and overall eating pattern across the rest of the day.

Cosmic Crisp Apple Fiber and Broader Nutrition

Cosmic Crisp apples contribute fiber and antioxidant compounds as whole fruit, making them a nutritious snack choice. Their exact nutrient totals can vary with fruit size, so each Cosmic Crisp apple fiber figure should be read with its stated serving basis.

Blue Circle provides nutrition details for a medium Cosmic Crisp apple. Because Cosmic Crisp apple nutrition facts use different serving sizes across listings, that fiber amount applies to the 182 g apple rather than every apple sold under the variety.

Across apples generally, a raw unpeeled medium apple weighing 182 g provides 4.37 grams of fiber, about 16% of the 28-gram Daily Value. That is a general apple reference rather than a Cosmic Crisp-specific measurement. Pectin is the soluble fiber found in apples, while the skin supplies insoluble fiber. Healthline associates apples’ soluble fiber with helping manage blood sugar and cholesterol.

Apples also contain antioxidant plant compounds including quercetin, catechin, and chlorogenic acid. These compounds are part of the broader apple nutrition picture, and Healthline describes potential roles for inflammation, mitochondrial health, and blood-sugar regulation. Such descriptions concern apples generally, not a measurement of antioxidant content in Cosmic Crisp apples.

Water makes up much of a raw apple, helping explain why apples are described as filling relative to their calorie count. One 2003 study cited by Healthline found that women with overweight who ate 300 g of apples daily lost 1.22 kg over 12 weeks.

Rather than treating one variety as nutritionally exceptional, consider Cosmic Crisp apples as whole fruit within the broader apple category. Blue Circle also offers pairing guidance for glucose moderation. People managing carbohydrate intake can use the stated serving size as a practical starting point, while individualized insulin or medication decisions belong with a clinician. Meanwhile, the fruit’s firm, crisp, juicy texture and balanced sweet-tart flavor may make it an appealing fiber-containing snack.

Are Cosmic Crisp Apples Good for Diabetics?

Cosmic Crisp apples can fit a diabetes eating plan, but they are not a low-carbohydrate food. A medium 182 g apple is listed with 25 g of carbohydrate, making serving size relevant for people who manage carbohydrate intake or blood glucose. Individual responses and medication plans vary, so an apple’s nutrition profile cannot determine a personal insulin or medication decision.

Blue Circle assigns that 182 g serving a glycemic index of 38 and a glycemic load of 6. Those figures suggest a relatively modest glycemic response in that listing, while apples generally fall within a 42 to 44 GI range. Neither measure erases the carbohydrate total, and neither predicts a particular person’s glucose response. GI describes how quickly a food containing carbohydrates may affect blood glucose, rather than serving as a blanket approval for every eating pattern.

Low-Carb Versus Diabetes Planning

Rather than classifying fruit as simply good or bad, separate low-carb goals from broader diabetes meal planning. Blue Circle calls Cosmic Crisp not advisable from a low-carb diabetes standpoint because of its carbohydrate content. That is a useful caution for people following a strict carbohydrate limit, but it does not establish a universal rule for every person with diabetes. These figures should be read alongside the apple’s actual size, since one listing uses a 140 g apple and another uses 182 g.

  1. Start with the serving basis. Compare the two serving bases.
  2. Pair the apple with foods that fit your eating plan.
  3. Account for the apple within an established meal or carbohydrate plan instead of treating it as an addition with no effect on the meal’s total carbohydrate.
  4. Seek individualized clinical guidance before pre-bolusing or splitting an insulin dose. Blue Circle raises those possibilities, but an insulin decision needs personal medical direction.

Cosmic Crisp apples are cultivated with higher levels of acidity and sugar. Yet the 25 g figure is total carbohydrate, not a Cosmic Crisp apple sugar measurement. Apples contain naturally occurring sugars, and flavor alone does not show how a particular person’s blood glucose will respond.

Choose a portion that fits the carbohydrate approach and medication plan already set for you. Blue Circle’s general timeline describes a possible rise from natural sugars at 30 to 60 minutes and stabilization beginning at two to three hours. That timeline is only a broad description, not a substitute for individualized diabetes care.

Since 2016, I have kept a Google Sheets ‘fee sheet’ with one row per figure and the date I read it, because apparently even numbers need chaperones. That habit makes the published 25 g of carbohydrate for a 182 g Cosmic Crisp, beside 25.1 g for a general 182 g apple, the clearer check here; the GI number adds context but does not replace the amount eaten or an individualized medication plan.

How Cosmic Crisp Compares with Other Apples

Compared with familiar varieties, Cosmic Crisp has a broadly similar nutrition profile when matched to an apple of the same size. The previously stated nutrition details apply to this serving. That serving weight also makes Honeycrisp the closest direct comparison among the apples listed.

Closest Match: Honeycrisp

Honeycrisp, at the same 182 g medium size, provides 95 calories, 25.0 g of carbohydrates, 4.4 g of fiber, 19.0 g of sugars, 0.3 g of fat, and 0.5 g of protein. Its carbohydrate, fat, and protein figures closely resemble those available for a 182 g Cosmic Crisp apple. Cosmic Crisp-specific sugar information is not supplied for that serving, so its sugar content cannot be directly compared with Honeycrisp’s 19.0 g.

For other varieties, the per-apple numbers vary partly because the apples themselves weigh different amounts. Gala is listed at 178 g and supplies 98 calories, 23.6 g of carbohydrates, 4.0 g of fiber, 17.9 g of sugars, no fat, and 0.4 g of protein. Granny Smith is smaller at 167 g, with 97 calories, 22.7 g of carbohydrates, 4.7 g of fiber, 16.0 g of sugars, 0.3 g of fat, and 0.7 g of protein.

Fuji is the largest apple in this group at 192 g, and it is listed with 121 calories, 29.2 g of carbohydrates, 4.0 g of fiber, 22.5 g of sugars, no fat, and 0.4 g of protein. Because Fuji weighs more than the 182 g Cosmic Crisp serving, its higher per-apple carbohydrate and calorie totals do not automatically mean the variety is more calorie-dense. Per-apple comparisons can be useful for shopping, but fruit size needs to stay in view.

Serving size also explains why the available Cosmic Crisp calorie figures should be read carefully. The available listings differ between serving sizes, so the calorie figures should be read carefully. Flavor-wise, Cosmic Crisp is a Honeycrisp and Enterprise cross described as balanced sweet-tart, firm, crisp, and juicy, offering a distinct eating experience without evidence here that it is nutritionally superior to other apples.

Flavor, Storage, and Healthy Snacking

Cosmic Crisp apples are well suited to fresh eating because they pair a balanced sweet-tart taste with a firm, juicy, exceptionally crisp texture. Washington State University identifies the fruit as WA 38 and describes its flavor as balanced sweet/tart. Rather than softening quickly, the apple is bred for high-quality fruit that retains crispness and flavor during storage.

Storage is one of the cultivar’s defining practical strengths. In refrigerated-air storage, WA 38 has a reported storage potential of six months or longer; controlled-atmosphere storage extends that potential to 12 months.

Post-storage shelf life lasts several weeks while retaining firmness, crispness, and flavor, according to WSU. At home, refrigeration is the brand’s recommended way to maintain freshness, flavor, and texture. Apples ripen six to seven times faster at room temperature than when refrigerated.

For an easy snack, serve a chilled whole apple on its own or slice it shortly before eating. Since Cosmic Crisp apples are naturally slow to brown, cut pieces can suit a packed snack or a plate prepared ahead of time. Each option offers a way to make the fruit part of a more varied snack or meal.

Before serving, washing with warm water and soap while lightly scrubbing can remove excess wax, according to the brand. Commercial-grade wax may be reapplied after harvest because cleaning removes the fruit’s natural wax coating. Although food-grade wax is described as safe to eat, washing can be useful for readers who prefer less wax on the apple’s surface.

Beyond convenience, the apple’s long keeping quality helps preserve the crisp, juicy experience that distinguishes the cultivar. Its red, symmetrical, medium-to-large fruit also has prominent lenticels and a red-striped blush that shape its visual profile. Choose it when a sweet-tart, crunchy apple suits the meal or snack you are preparing.

This guide does not turn one glycemic index figure into a personal diabetes eating plan.

Frequently Asked Questions

How Many Calories Are in a Cosmic Crisp Apple?

A medium Cosmic Crisp apple has about 100 calories. One nutrition listing also puts a 140 g Cosmic Crisp apple at 100 calories, with 24 g of carbohydrates and 0.5 g of fat. Apple size varies, so nutrition figures should always be considered alongside the serving weight.

How Much Sugar Is in a Cosmic Crisp Apple?

Cosmic Crisp apples are cultivated for higher sugar and acidity, which contributes to their balanced sweet-tart flavor. Apples generally contain natural sugars including fructose, sucrose, and glucose. A medium raw apple of 182 g contains 18.9 g of sugar, although that figure describes apples generally rather than Cosmic Crisp specifically.

How Much Fiber Does a Cosmic Crisp Apple Have?

A 182 g medium Cosmic Crisp apple provides 4 g of fiber. Fiber is one reason apples can be filling relative to their calorie count. Apples contain soluble fiber called pectin as well as insoluble fiber in the skin.

Are Cosmic Crisp Apples Good for Diabetics?

Cosmic Crisp apples can fit some carbohydrate-managed eating plans, but portion size and carbohydrate intake matter. A 182 g medium apple is listed with 25 g of carbohydrates, a glycemic index of 38, and a glycemic load of 6. Individual insulin, medication, and meal-planning decisions should be made with appropriate personalized guidance.

Are Cosmic Crisp Apples Healthier than Honeycrisp Apples?

The available nutrition figures do not establish a clear health advantage for either variety. At a stated 182 g serving, Cosmic Crisp has 25 g of carbohydrates and 4 g of fiber, while Honeycrisp has 25 g of carbohydrates and 4.4 g of fiber. Both can be part of a healthy eating pattern, so flavor, texture, and preferred portion size can help guide the choice.

Cosmic Crisp apples are a crisp, whole-fruit choice with about 100 calories per medium apple, very little fat, and useful fiber. Their naturally sweet-tart taste comes with carbohydrates that matter for people monitoring blood sugar or following lower-carbohydrate eating plans. Like other apples, they contribute fiber and antioxidant compounds, making them an easy snack or addition to meals when enjoyed in a portion that suits your dietary needs.

References

Sources read in September 2026.

Eric Dawson

I'm Eric Dawson, and I write The Money Watch from north Columbus, Ohio. Most of what I cover comes from my own life: renting, a 2014 Honda Fit, parking, computers, food and the bills behind all of it. I spent four years in an apartment-property office and eleven on a distributor's operations desk, reading leases and invoices. Where you need real information, I research the maker's or agency's own page and independent sources and report what they publish. I don't give tax, investment, legal or medical advice.