Is an apple rich in dietary fiber? Eat them with the skin. Use them in smoothies.
What are our daily fiber needs?
We need about 30g of fiber per day. As a rule of thumb, we should consume at least 14g of dietary fiber per 1000 kcal.
Adequate amount of fiber has been linked to many health benefits, like lowering high blood pressure and LDL cholesterol. Also, a diet high in fiber may help lose weight and protect the heart.
Most plant-based foods are high in fiber. Legumes, vegetables, whole grains, nuts, seeds, and fruits all contain high amounts of fiber.
You should gradually increase fiber intake, though. Too much fiber may lead to side effects.
How much fiber in an apple?
Apple is a fruit particularly rich in fiber. According to the USDA, 100g of apple has about 2.4 grams of fiber. This is 8% DV (Daily Value).
But practically, what’s the dietary fiber content of an apple?
How much fiber in a small apple?
A small apple (2-3/4″ in diameter or 150g) has about 3.6g of fiber. This is 13% DV.
How much fiber in a medium apple?
A medium apple (3″ in diameter or 180g) has about 4.4g of fiber. This is 16% DV.
How much fiber in a large apple?
A large apple (3-1/4″ in diameter or 220g) has about 5.4g of fiber. This is 19% DV.
Is the skin of apples rich in fiber?
You should consume whole fruits. The skin of fruits is the most nutritious part. It has many of the nutrients we need. Fiber is no exception.
Peeled apples contain only 1.4-1.8g of fiber per 100g. That’s low. Remember, the whole fruit contains 2.4g of fiber per 100g.
In other words, peeled apples may have 41% less fiber than the whole fruit.
Certainly, it’s a good idea to prefer organic seasonal fruits, in order, to eat the skin, as well.
On the other hand, apple juice contains no fiber. It’s mainly sugars. So, it can make us gain weight. Especially if we drink apple juice at night.
How much fiber in apple juice?
Juices aren’t a good source of fiber. They may be nutritious, but they don’t contain any significant amount of fiber.
Most commercial apple juices contain no fiber whatsoever. Apple juice contains no more than 0.3g of fiber per 100g.
Should I drink fruit juices?
It’s better to consume the whole fruit. Less sugar, more fiber…
Most noteworthy, if you feel sick and want to boost your body with vitamins, better drink a vegetable juice. Green juices are packed with vitamins, but they are still low in sugars. So, green juices won’t spike your blood sugar.
Enjoy apples in smoothies
Another easy way to enjoy apples is by blending it. Use them in smoothies.
Apples taste great, as they contain sugar. A small apple has 15.5g of sugar, a medium has 19g, and a large has more than 23g of sugar.
Luckily, they are rich in fiber. Therefore, apple smoothie won’t spike blood sugar, as quickly as apple juice. The best time to eat an apple for weight loss is 30 min before a meal.
It’s easy to make the perfect smoothie. Just add:
- a dark leafy green for nutrients, such as kale or spinach. They are so many options. Even carrot leaves are edible…
- a banana for the creamy effect we love,
- an apple for taste,
- some seeds, for healthy fats. They also are rich in many minerals, such as calcium, zinc, and iron.
- some plant-based milk or water.
What’s the fiber content of different apple varieties?
There are literately thousands of apple varieties worldwide. But is the dietary fiber content of each variety the same?
Remember… Most apple varieties have about 2.4g of fiber per 100g.
Analytically, the dietary content of some common apple varieties:
- granny smith has 2.8g,
- golden delicious has 2.4g,
- gala has 2.3g,
- Honeycrisp has 2.2g,
- fuji has 2.1g.
As you can see there isn’t a great difference. Just prefer organic apples and don’t peel them…