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Apple: Fiber Breakdown, Calories, and Daily Value

One of the best natural sources of pectin and insoluble fiber for fullness, comfortable digestion, and steadier blood sugar.

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🌿 1 medium apple (~180 g / 6.3 oz)

Fruits

🌿 Dietary Fiber

1 medium apple (~180 g / 6.3 oz) 4.32 g

Soluble

1.5 g (35%)

Insoluble

2.8 g (65%)

Per 100g: 2.4 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 medium apple (~180 g / 6.3 oz) 93.6 kcal

Per 100g: 52.0 kcal

52 kcal per 100 g — a naturally sweet snack with moderate calorie density.

⚡ Glycemic Index (GI)

1 medium apple (~180 g / 6.3 oz) 36 (Low)

Per 100g: 36

Pectin forms a gel-like fiber that slows sugar absorption, helping blood sugar rise more gently.

💡 Which apples should you choose?

A medium apple (~180 g) has about 4.3 g of fiber, but flavor and acidity vary

🍏 Granny Smith and Simirenko: Tart varieties; sugar may be similar, but the acidity tastes sharper.

🍎 Fuji and Gala: Sweet, crisp, juicy varieties — great for fresh snacking.

🥧 Antonovka: Often valued for pectin and good for baking.

✨ Eat apples with the skin if you tolerate it: the skin has more insoluble fiber and quercetin.

⚡ Quick Fiber Calculator (Apple)

One click, no registration

1 port

🟢 You ate 4.32 g of fiber — that is 14% of your daily norm (30 g)!

How Fiber and Nutrients in Apple Support Daily Wellness

A smart sweet-swap: fullness that lasts

Apples take time to chew, which gives your brain a chance to register the snack. Pectin binds water and slows stomach emptying, so hunger returns later.

Satiety Score

★ ★ ★ ★ ☆ 4.1 / 5.0

Very filling fruit

Caloric Density 52 kcal

Moderate calorie density for a naturally sweet snack

Pectin helps move things along and supports comfortable digestion

Pectin works like a moist sponge: it can bind some bile acids and cholesterol and help move contents gently through the intestines. This is normal digestive support, not a detox.

Stomach «Softness» Scale

Irritating 5 / 10 (Soft only when prepared well) Ideal

GI Stimulation Score 🍏 Gentle digestive rhythm Helps digestion move more smoothly

Food for friendly gut bacteria

🩸 Gentler blood sugar
A fresh apple's low glycemic index (GI) of 36 helps blood sugar rise more slowly than juice or candy. Fructose is absorbed differently from glucose, and pectin slows sugar absorption.

🛡️ Friendly bacteria's favorite food
Apple pectin feeds friendly gut bacteria, which turn it into gut-friendly acids called short-chain fatty acids that support the gut lining.

🌿 Quercetin in the skin
Quercetin is mostly in the skin. It helps reduce oxidative stress and supports blood vessel health.

Prebiotic value

Pectin 1.5 g Quercetin ~8 mg

Feeds friendly bacteria

Glycemic buffer 🛡️ Gentler blood sugar response No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Apple

🥗 Raw form

Fresh apple with skin

More vitamin C and quercetin: Raw apples retain more vitamin C, and quercetin is mostly in the skin.
Active chewing: Chewing stimulates saliva and supports gum tone, but after acidic apples, rinse your mouth to protect enamel.
Fruit acids: Malic acid gives freshness and may boost appetite, but it can irritate a sensitive stomach.

🔥 Thermal processing

Baked apple

Pectin becomes a gel: Heating softens cell walls, releases pectin, and makes the flesh tender.
Acids do not disappear: Malic acid breaks down above 140–150 °C, but normal baking keeps the flesh around 95–98 °C, so acids mostly remain. The apple feels softer mechanically, especially without the skin.
Gentle on digestion: A peeled baked apple is exceptionally soothing and gentle on the stomach lining, though individuals prone to gas from fermentable sugars (FODMAPs) should still enjoy it in moderate amounts.

Culinary Constructor & Alternatives

Best Food Combinations with Apple

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Quick Breakfast

Baked Apple with Rolled Oats and Almonds

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Apple Ingredient

+4.32 g

🥣

Rolled Oats Ingredient

+5.3 g

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Almonds Ingredient

+3.5 g

🟢 Total in plate: 13.1 g of fiber (44% of norm)

💡 Quick prep: Core an apple, fill it with rolled oats and sliced almonds, and bake for about 15 minutes. The warm pectin softens into a gentle gel that feels comforting and satisfying.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍑 Apricot 2.5 g / 100g 🥑 Avocado 6.7 g / 100g 🍌 Banana 2.6 g / 100g 🍑 Dried Apricots 7.3 g / 100g