Apple Cider Nutrition, Benefits and Risks

Apple cider vinegar gets most of the glory as a health-promoting apple drink, but apple cider has its benefits, too.

This fermented beverage popular at pumpkin patches and apple orchards is full of gut-friendly bacteria, vitamins and polyphenols.

This flavorful beverage is made from crushed and cold-pressed apples, resulting in an ultra-sweet and thick liquid. Next, the juice undergoes fermentation for 2 to 4 days with yeasts and lactic acid bacteria naturally found in the apples.

For hard apple cider (an alcoholic beverage) the apple cider is left to ferment for over 10 days, per the University of Georgia Cooperative Extension.

Manufacturers may add sulfites to reduce apple juice oxidation and keep it fresh for longer. Depending on the degree of sweetness, the cider can be sweet, dry, semi-dry or extra dry. If it's left to ferment for several months, it will turn into apple cider vinegar, per a July 2017 article in ‌Microorganisms.‌

While apple cider is nostalgic for bonfires, apple orchards and pumpkin patches, how healthy for you is this sweet and fruity drink?

One 8-ounce cup of apple cider is equal to one serving. Eight ounces of apple cider has:

• ​‌Calories‌: 120
• ‌​Total fat​‌: 0 g
  • ‌​Saturated fat‌​: 0 g
• ​‌Cholesterol‌​: 0 mg
• ​‌Sodium‌​: 19.2 mg
• ‌​Total carbs‌​: 31 g
  • ‌​Dietary fiber​‌: 1 g
  • ​‌Sugars‌​: 24 g
• ​‌Protein‌​: 0 g

• ​‌Total fat​‌: Eight ounces of apple cider has 0 grams of total fat, which includes 0 grams of polyunsaturated fat, 0 grams of monounsaturated fat, 0 grams of saturated fat and 0 grams of trans fat.
• ​‌Carbohydrates‌​: Eight ounces of apple cider has 30 grams of carbs, which includes 1 gram of fiber and 24 grams of sugar.
• ​‌Protein‌​: Eight ounces of apple cider has 0 grams of protein.

• ​‌Iron‌:​ 4% of your Daily Value (DV)
  
• ‌Potassium‌: 4% DV
• ‌Vitamin A‌: 3%
• ‌Vitamin C‌: 1% DV

Most researchers agree that apples and their products benefit overall health, but research on apple cider specifically is limited. Here's what we know about the health benefits of apple cider.

Apples have high doses of polyphenols and other phytonutrients with heart-protective, anti-inflammatory and antioxidant effects, per a February 2021 article in the ‌International Journal of Food Properties‌.

Once processed, apples' antioxidant content changes, but apple cider still has some of these beneficial antioxidants. Compared to apple juice, apple cider has significantly more polyphenols, specifically cholinergic acid, according to a February 2015 study in the ‌Turkish Journal of Agriculture‌.

Cholinergic acid is an antioxidant known for its potential role in the prevention and treatment of diabetes, cancer, obesity and inflammation, according to an October 2017 article in the ‌European Journal of Nutrition‌.

Some of the plant compounds in apples and apple products like cider have been found to support a healthy heart and blood vessels.

Researchers found that apples are rich in flavonols, flavanols and other phenolic compounds that are linked to a reduced heart disease risk, per a May 2015 review in the journal ‌Nutrients‌.

Around 90 percent of plant polyphenols reach the colon intact, according to the May 2015 review in ‌Nutrients.‌ These compounds cause positive changes in the gut flora, increasing "good" bacteria and minimizing the bad bacteria. As a result, they may improve the body's ability to break down and metabolize lipids, which might help lower cholesterol levels.

Apple polyphenols are also linked to decreased blood pressure and inflammation, although more human trials are needed to confirm these findings.

While the polyphenols in apple cider can help influence the good bacteria in the gut, apple cider along with other fermented drinks, can help restore the gut flora and improve digestive function due to their probiotics.

Chilled fruit juices and fermented beverages, in general, support optimal health, per the July 2017 article in ‌Microorganisms.‌ Cider may also have anti-viral properties.

Just be cautious of your portion of apple cider. One cup has 24 grams of sugar, most of it being the natural sugar fructose. Fructose can cause the colon to absorb too much water, leading to diarrhea, according to Harvard Health Publishing. Small amounts of apple cider could be helpful if you have constipation or hard stools.

If your apple cider has not been pasteurized, there is a potential risk for contamination and illness. Children, older adults and people with weakened immune systems should not drink unpasteurized apple cider, per the Food and Drug Administration (FDA).

While apple cider is 100 percent juice from apples, it is high in sugar. With 24 grams of sugar and little to no fiber and protein in each cup, apple cider can lead to significant spikes in blood sugar for people who have diabetes.