Apple is high in fiber, containing about 2.4 g per 100g. An apple provides up to 19% of the DV! Apple juice also contains some fiber. A glass provides up to 3% of the DV.
What are our daily fiber needs?
We need about 28 grams of fiber per day. Adequate amounts of fiber have been linked to many health benefits. A diet high in fiber may help lose weight and protect the heart.
You should gradually increase fiber intake, though. Too much fiber may lead to side effects.
Only whole, plant-based foods are high in fiber. Legumes, vegetables, mushrooms, whole grains, nuts, seeds, and fruits are excellent dietary sources of fiber. Common high-fiber fruits are bananas, avocados, and raspberries.
In contrast, animal-derived foods, like dairy, eggs, and meat, don’t have fiber.
How much fiber in an apple?
Apple is an excellent dietary source of fiber. Apple has about 2.4 grams of fiber per 100g. This amount is 8% of the required daily intake.[1]
A whole apple can help us meet our daily needs of fiber:
- A small apple (2-3/4″ or 150g) has about 3.6 grams of fiber, or 13% of the Daily Value (DV)
- A medium apple (3″ or 180g) has about 4.4 g of fiber, or 16% of the DV
- A large apple (3-1/4″ or 220g) has about 5.4 g of fiber, or 19% of the DV
Dried apples are high in fiber as well. They have 8.7 grams of fiber per 100g, or 7.48 grams of fiber per cup. You should be very cautious with portion sizes, though. Dried fruits are particularly high in sugar and calories. Dried apples have 243 calories and 57.2 grams of sugar per 100g.
In addition, apple pie has 1.8 grams of fiber per 100g, or 4.5 grams of fiber per slice!
The skin of an apple is the richest part in fiber!
It’s better to eat whole organic apples in order to consume more fiber. The skin of an apple is the richest part in fiber. Peeled apples contain only 1.4-1.8 grams of fiber per 100g. They contain 25-40% less fiber than a whole apple!
But, you should eat only organic apples with the skin. The skin of fruits contains the highest concentrations of herbicide residues.
Does apple juice have fiber?
On the other hand, most commercial apple juice contains no fiber. But, there are certain apple juices containing only 0.3 grams of fiber per 100g, or 0.5 grams of fiber per cup. So, a glass of apple juice may provide nearly 2% of the DV.
Furthermore, concentrate apple juries contain up to 0.4 grams of fiber per 100g. A can provides 0.84 grams of fiber, or 3% of the DV.
Always check the nutrition facts label to see if apple juice has any fiber.
Most noteworthy, apple juice is mainly sugars. Drinking too much isn’t good for you. It may make you gain weight! Furthermore, the worst time to drink apple juice is at night. Too much sugar may affect sleep quality.
As a rule of thumb, fruit juices contain negligible amounts of fiber. Better eat the whole fruit.
What’s the fiber content of different apple varieties?
There are literately thousands of apple varieties worldwide. However, most apple varieties have about 2.4 grams of fiber per 100g. The fiber content (grams per 100g) of common apple varieties is:
- granny smith 2.5 g
- golden delicious 2.4 g
- gala 2.1 g
- fuji 2.1 g
- red delicious 2 g
- honeycrisp 1.7 g
