Apple fiber and pectin: what is inside an apple

Apples are mostly water, but the rest is where things get interesting. A medium apple carries a solid amount of fiber, and a good share of it is pectin, the same natural substance that makes jam set.

Here is what that fiber is, where it sits in the apple and how to get the most of it.

How much fiber is in an apple?

A medium apple with the skin on has about 4.4 grams of fiber. That is around 16% of the daily value for most adults. Peel it, and you lose roughly half of that.

One medium apple	Fiber	Calories
With skin (about 182 g)	About 4.4 g	About 95
Peeled (about 161 g)	About 2.1 g	About 77

Values are based on USDA FoodData Central figures for raw apples. Daily value based on 28 g of fiber per day.

What is pectin?

Pectin is a type of soluble fiber found in the cell walls of fruits. In apples, much of the soluble fiber is pectin. Soluble fiber absorbs water and forms a gel, which is exactly why pectin is used to thicken jams and jellies.

Commercial pectin is often made from apple pomace, the pulp left over after pressing apples for juice, and from citrus peels.

Soluble and insoluble fiber

Apples contain both kinds of fiber. Insoluble fiber makes up most of it and adds bulk, which supports regular digestion. Soluble fiber, including pectin, forms a gel in the gut.

Diets rich in soluble fiber are linked with lower LDL cholesterol, which is one reason health organizations recommend eating plenty of whole fruits.

Why you should eat the peel

A big share of an apple's fiber sits in and just under the skin, along with many of its plant compounds. Peeling a medium apple cuts its fiber roughly in half.

For snacking and salads, leave the skin on. For pies and sauces where texture matters, peeling is fine, and you still keep the pectin in the flesh.

Does the variety matter?