Apple is high in fiber, containing about 2.4 g per 100g. An apple can provide up to 19% of the DV! Apple juice also contains decent amounts of fiber. A glass can provide up to 3% of the DV.
What are our daily fiber needs?
We need about 30 g of fiber per day. As a rule of thumb, we should consume at least 14 g of dietary fiber per 1,000 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, mushrooms, whole grains, nuts, seeds, and fruits all contain high amounts of fiber.
In contrast, animal-derived foods, like dairy, eggs, and meat don’t have fiber. They can’t help us meet our daily needs.
You should gradually increase fiber intake, though. Too much fiber may lead to side effects.
How much fiber is in an apple?
Apple is an excellent dietary source of fiber. According to the USDA, apple has 2.4 g of fiber per 100g. This amount is 8% of the Daily Value (DV).
Hence, a whole apple can help us meet our daily needs of fiber:
- A small apple (2-3/4″ in diameter or 150g) has about 3.6 g of fiber, or 13% of the DV.
- A medium apple (3″ in diameter or 180g) has about 4.4 g of fiber, or 16% of the DV.
- A large apple (3-1/4″ in diameter or 220g) has about 5.4 g of fiber, or 19% of the DV.
Don’t peel organic apples
You should consume whole apples. The skin of fruits is the most nutritious part. It’s the richest part in fiber.
Peeled apples contain only 1.4-1.8 g of fiber per 100g. That’s low. About 25-40% less fiber than the whole apple!
But, you should eat only organic apples with the skin. Otherwise, the skin may contain 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 g of fiber per 100g, or 0.5 g 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 g of fiber per 100g. A can provides 0.84 g of fiber, or 3% of the DV.
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. 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. But, most apple varieties have about 2.4 g of fiber per 100g. Common apple varieties have:
- granny smith 2.8 g of fiber per 100g,
- golden delicious has 2.4 g,
- gala has 2.3 g,
- honeycrisp has 2.2 g,
- fuji has 2.1 g.