🍏 Green Apple Fiber Calculator
Calculate the exact fiber content in Granny Smith green apples by size, weight, and number of servings
| Size | Weight | Total Fiber | % Daily Value |
|---|---|---|---|
| Small | 150g / 5.3 oz | 3.6g | 13% |
| Medium | 182g / 6.4 oz | 4.4g | 16% |
| Large | 216g / 7.6 oz | 5.2g | 19% |
| Extra Large | 250g / 8.8 oz | 6.0g | 21% |
| 1 Cup Sliced | 109g / 3.8 oz | 2.6g | 9% |
| Half Medium | 91g / 3.2 oz | 2.2g | 8% |
| Fiber Type | Per 100g | Per Medium Apple | % of Total |
|---|---|---|---|
| Soluble (pectin) | 0.6g | 1.1g | ~25% |
| Insoluble (cellulose) | 1.8g | 3.3g | ~75% |
| Total Fiber | 2.4g | 4.4g | 100% |
| Preparation | Fiber per 100g | Fiber per Medium Apple | Fiber Lost |
|---|---|---|---|
| With Skin | 2.4g | 4.4g | — |
| Peeled | 1.3g | 2.1g | ~52% lost |
| Measure | Grams | Ounces | Fiber |
|---|---|---|---|
| 1 cup sliced | 109g | 3.8 oz | 2.6g |
| 1 cup chopped | 125g | 4.4 oz | 3.0g |
| 1 cup applesauce (unsweetened) | 244g | 8.6 oz | 2.7g |
| 1 cup apple juice | 248g | 8.7 oz | 0.5g |
| 10 dried apple rings | 64g | 2.3 oz | 5.5g |
| Apple Variety | Fiber per 100g | Fiber per Medium | Calories per Medium |
|---|---|---|---|
| Granny Smith (Green) | 2.4g | 4.4g | 97 |
| Red Delicious | 2.4g | 4.4g | 95 |
| Fuji | 2.1g | 3.8g | 95 |
| Gala | 2.3g | 4.2g | 95 |
| Honeycrisp | 2.1g | 3.8g | 95 |
| Pink Lady | 2.4g | 4.4g | 99 |
I always wonder at the amount of fiber in those tiny green fruits, the green apple.
Green apples store 2.4 grams of fiber in 100 grams, where around three quarters of that is rough cellulose and the rest soluble pectin. The size does matter a lot, little apples of 150 grams or so contain around 3.6 grams of fiber, while big ones have 5.2 grams. Two green apples give you almost 9 grams of fiber, what is almost a third of the daily standard.
Why Green Apples Are Good for You
The details that I share here do not come from a calculator, but from research in forums, blogs and other websites, to get a notion about real experiences and views. Many folks, caring about health, seem too be strong fans of green apples.
Green apples are known because of their fresh sourness and a bit bitter taste, what separates them from the sweeter red and yellow types. Even so that sourness brings also nutritious advantages… They usually have less sugar and more useful things as vitamins, minerals, antioxidants and malic acid than other apple types.
Because of that they become a favourite choice for those that want to boost the benefits of their apple meal.
Fiber is one of the main strengths of green apples. A medium big one stores around 3 grams, rather than 2.5 grams in a typical red apple. A big green apple can reach almost 5 grams of that fiber, that acts as a prebiotic and feeds the good bacteria in your bowel.
That fiber helps also with digestion, stopping blockage and controlling the inner moves.
Except fiber, green apples provide some more vitamins and minerals than red apples. We talk about higher amounts of A, B, C, E and K, likewise as iron, potassium and protein. They carry also a whole range of trace minerals, as calcium, magnesium, phosphorus, copper, sodium, zinc, riboflavin and thiamin.
Eating green apples can give good results to metabolism, thanks to that fiber and especially to pectin, that is linked to low cholesterol levels and reduced risk of heart disease. There are even studies, that point, that extract from green apples can protect the brain, helping raise levels of brain chemicals.
For best results, aim for a medium green apple of 150-200 grams as a serving. That will give you around 95 calories, 25 grams of carbs (with 19 grams of natural sugars) and 3 grams of fiber. Recall only, that the natural fruit sugars need a bit of attention, if you watch your blood sugar levels.
Green apples work well in various foods, from salads and broths to baked goods. The fiber stays surprisingly good even after cooking.
