How much fiber is in apple?
Apple has 4.4 g of fiber per 1 medium (182 g) — about 16% of the 28 g Daily Value. That's 2.4 g of fiber per 100 g.
USDA FoodData Central · raw, with skin · FDC 171688
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1 medium (182 g) | 4.4 g | 16% | 25.1 g | 20.7 g | 95 |
| 100 g | 2.4 g | 9% | 13.8 g | 11.4 g | 52 |
| 1 oz (28 g) | 0.7 g | 3% | 3.9 g | 3.2 g | 15 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 171688, SR Legacy). raw, with skin.
A medium apple with skin (182 g) carries about 4.4 g of fiber — roughly 16% of the 28 g Daily Value — for only about 95 calories. That’s 2.4 g per 100 g, and it’s the real reason behind “an apple a day”: not vitamins so much as fiber and satiety in a sweet, crunchy, low-calorie package. About a sixth of your daily fiber from one piece of fruit makes the apple one of the better fiber buys per calorie among everyday snacks.
Most of the fiber is in and under the skin — so don’t peel it
The single most important thing to know about an apple’s fiber: much of it lives in and just beneath the skin, so peeling an apple throws a meaningful share of it away — along with the antioxidants concentrated in the peel. The fiber that’s there is heavy on pectin, a soluble fiber tied to steadier blood sugar and a healthier gut; pectin is the same soluble fiber prized for feeding gut bacteria and gelling to slow digestion. Apples carry insoluble fiber too, but pectin is the headline. The takeaway is simple — eat the apple whole, skin on.
What the fiber does to net carbs
Because fiber isn’t digested like other carbs, it pulls the net carbs down. A medium apple is about 25.1 g of total carbs, and subtracting the 4.4 g of fiber leaves roughly 20.7 g net carbs. That soluble pectin is a big part of why an apple feels satisfying and digests more gently than its sugar content alone would suggest — fiber and chew, not just sweetness, are what make it a sensible snack. It’s still a carbohydrate food, but the fiber buffer is exactly what sets it apart from a bare hit of sugar.
For the other side of the picture, see protein in apple — and if you’re tracking fiber off a label, always read the package’s own fiber line.
Frequently Asked Questions
How much fiber is in an apple?
About 4.4 g of fiber in one medium apple with skin (182 g), which is 2.4 g per 100 g (USDA FDC 171688). That's a strong fiber number for a low-calorie snack — a medium apple is only around 95 calories — and it's a big part of what 'an apple a day' is really about.
What percent of the daily value for fiber is that?
Roughly 16% of the 28 g FDA Daily Value for fiber from a single medium apple — about a sixth of the day from one piece of fruit. Among everyday snack fruits, an apple is one of the better fiber buys per calorie.
Where is the fiber in an apple — is it in the skin?
Much of it is in and just under the skin, which is why peeling an apple throws away a meaningful share of its fiber. The flesh contributes too, but a peeled apple loses both fiber and the antioxidants concentrated in the skin — so eat it unpeeled.
What kind of fiber is in an apple?
A lot of it is pectin, a soluble fiber linked to steadier blood sugar and a healthier gut. Apples carry insoluble fiber as well, but the pectin is the headline — it's the same soluble fiber prized for feeding gut bacteria and smoothing out digestion.
What are the net carbs in an apple?
About 20.7 g net carbs in a medium apple — roughly 25.1 g of total carbs minus the 4.4 g of fiber. The fiber takes a solid bite out of the total, which is part of why an apple digests more gently than its sugar content alone suggests.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 171688 (Apples, raw, with skin; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.