Apple cider
Common food
Photo: Wikipedia
Apple cider is a cloudy, unfiltered juice pressed from apples, offering a sweet-tart flavor with a slightly textured mouthfeel from suspended pulp. It is a low-fat, carbohydrate-rich beverage, with its natural sugars providing quick energy in a 46 kcal package per 100g. The drink's characteristic amber hue and complex apple aroma make it a staple of autumn harvests and seasonal celebrations.
Calorie split: 1% protein · 97% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love apple cider for its comforting, nostalgic flavor that evokes crisp fall days and harvest festivals. Its versatility shines in both chilled, refreshing drinks and warm, spiced beverages, making it a beloved cultural staple in many regions.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (9.62g per 100g) can cause blood-sugar spikes, especially for those with diabetes or insulin resistance. To counteract this, pair it with a protein or fat source like nuts or cheese, and practice portion control by limiting servings to 150-200ml. For those with fructose sensitivity, opt for a small serving or dilute with water.
Key benefits
- Rich in antioxidants like polyphenols from apple skins
- Provides quick energy from natural fruit sugars
- Contains small amounts of vitamin C and potassium
- Hydrating and refreshing alternative to sugary sodas
- May support gut health with its natural pectin content
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making hard cider from apple cider involves fermentation, which was historically so common in colonial America that it was often used as a form of currency.
Full nutrition (USDA data · scales with serving)
| Water | 88.2 g |
| Energy | 46.0 kcal |
| Protein | 0.10 g |
| Total lipid (fat) | 0.13 g |
| Carbohydrate, by difference | 11.3 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 9.6 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.12 mg |
| Magnesium, Mg | 5.0 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.02 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.07 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 1.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
What is the difference between apple cider and apple juice?
Apple cider is unfiltered and often unpasteurized, giving it a cloudy appearance and more complex flavor, while apple juice is filtered, pasteurized, and clear.
Is apple cider the same as apple cider vinegar?
No, apple cider vinegar is made by fermenting apple cider with bacteria and yeast, creating acetic acid, whereas apple cider is simply pressed apple juice.
Can apple cider be consumed by people with diabetes?
Due to its high sugar content, people with diabetes should consume apple cider in moderation and monitor blood sugar levels, pairing it with protein or fiber to slow sugar absorption.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.46 kcal/g · 1% calories from protein · 0.2 g fiber · 9.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.