How Much Fiber Is There in a Small Apple?

by Tarynne Mingione

A small apple, including its skin, has approximately 3.6 grams of dietary fiber per small apple. A small apple is 2 ¾ inches in diameter and is about the size of a baseball.

Fiber Guidelines and Benefits

The adequate intake level for fiber, as suggested by the USDA, is 25 grams per day for women and 38 grams per day for men. Diets high in fiber produce better glycemic control, are beneficial for cardiovascular disease and positively affect weight compared to low fiber diets.

Ideas to Incorporate

Apples deliver an impressive dose of fiber for under 80 calories per serving, and can be incorporated into any diet. Add nut butter to bump up the protein and satiating fat to this portable snack. Incorporate apples into chutneys and sauces to pair with meat. Extend stuffing using apples. Sprinkle apples into green salads. Add sliced apple into hot and cold cereals. Increase fiber in breads, muffins and cakes using apples. Keep the skin on and make applesauce.

Photo Credits

  • Zhukow/iStock/Getty Images

About the Author

Tarynne Mingione is a registered dietitian and registered yoga teacher. She earned a Bachelor of Science in nutrition at Bastyr University and completed Baylor College of Medicine Neonatal Nutrition Fellowship. Her experience also includes diabetes camp dietitian and wellness event health educator and teaches yoga at various locations.