Apples are a great snack for improving your gut health. Some apples contain slightly more fiber than others, but all varieties support digestion and heart health. The trick to maximizing your fiber intake is to eat your apples with the skin on.
1. Red Delicious
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Serving size: 1 medium appleFiber: 4.5 to 5 g
“Red Delicious often has among the highest fiber amounts per medium apple compared with other common varieties,” Kacie Vavrek, RD, a dietitian at The Ohio State University Wexner Medical Center, told Verywell. “Red Delicious is mildly sweet and softer, best for fresh eating.”
“Most apples are relatively similar in fiber when eaten with the skin on, generally about 4-5 grams of dietary fiber per medium apple, which includes both soluble and insoluble types that support digestion and heart health,” she added.
2. Granny Smith
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Serving Size: 1 medium appleFiber: 4 to 4.7 g
“Granny Smith apples are tart and less sweet,” Julia Zumpano, RD, a dietitian at the Cleveland Clinic told Verywell, which means they naturally have less sugar than other varieties.
They also have a strong texture, which makes them ideal for baking, she added.
3. Fuji
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Serving size: 1 medium appleFiber: 4 to 4.5 g
Fuji apples are known to be very sweet, Zumpano said, and are typically on the crispier side.
4. Gala
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Serving size: 1 medium appleFiber: 3.5 to 4 g
Gala apples are also known for being sweet and crisp, Vavrek said. They are also lower in calories and less tart than other varieties.
5. Honeycrisp
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Serving size: 1 medium appleFiber: 3 to 4 g
“Fuji and Gala are sweet and crisp, while honeycrisp is juicy with a balanced sweet-tart flavor,” Vavrek said. With 3-4 g of fiber, they don’t contain as much as other varieties, but honeycrisp apples are still a gut-friendly snack option.
Ultimately, most apples are nutritionally similar.
“Apple varieties differ mainly in flavor and texture,” Vavrek said. “Nutritionally, they’re similar, but sugar-to-acid balance, crispness, and antioxidant levels can vary slightly between varieties.”
That said, your best bet for picking an apple may be considering which variety you enjoy eating the most.
Adults Need 25 to 38 Grams of Fiber Per Day
Adult women should strive to get at least 25 g of fiber each day, while adult men should strive for at least 38 g each day.
Fiber is found in fruits and vegetables, as well as grains, and your body needs it to function properly. Fiber helps you feel full, which helps you maintain a healthy weight. It also plays a role in healthy food digestion, prevents constipation, and is used to treat a number of health conditions, including diverticulosis, heart disease, and diabetes.
If you’re having trouble getting enough fiber, a dietitian can help you learn how to incorporate more into your diet for optimal gut health.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Nutritionvalue.org. Red Delicious apples by Meijer, Inc.
Nutritionvalue.org. Apples, with skin, granny smith, raw
Nutritionvalue.org. Apples, with skin, fuji, raw.
Nutritionvalue.org. Apples, with skin, gala, raw.
Nutritionvalue.org. Honeycrisp apples by Ahold USA, Inc.
Slavin JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008;108(10):1716-1731.
O’Neill is a reporter who covers new medical research and addiction. She previously worked at SELF magazine and Health.com, and she was a 2020 fellow at the Association of Health Care Journalists.
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