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.
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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.