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Key Takeaways
- Apple cider is less processed than apple juice and contains healthy compounds like polyphenols and pectin.
- Both beverages can quench thirst and provide necessary nutrients, like vitamin C, potassium, and magnesium.
- Since apple juice and apple cider are high in carbohydrates and added sugars, drinking large amounts can contribute to weight gain and impact dental health.
Drinking apple cider and apple juice can help you stay hydrated, but apple cider tends to be higher in specific vitamins, minerals, and antioxidants, making it a more nutritious choice.
Apple Cider Offers Greater Health Benefits
Many of apple cider’s health benefits come from its concentration of compounds called polyphenols. Polyphenols are antioxidants that counteract the activity of free radicals, unstable molecules that can cause cell damage.
Apple cider’s antioxidant content contributes to a number of potential health benefits, including:
- Anti-cancer: Reducing oxidative stress in the body lowers overall risk. Some studies also found that polyphenols inhibit cancer cell signaling, spread, and growth.
- Anti-inflammatory: Inflammation is the body’s immune response, but if it becomes chronic, it raises the risk of chronic diseases and cancer. Polyphenols act against this process.
- Reduced disease risk: Polyphenols ease oxidative stress and inflammation, acting against damage on a cellular level. This may help reduce the risk of heart diseases, metabolic disorders like diabetes, and others.
In addition to its antioxidant content, unfiltered apple cider contains pectin, a compound that acts like fiber and supports the gut microbiome: bacteria and microorganisms in the intestines that assist with digestion. In addition to improving bowel movements, increasing pectin intake may help control blood sugar and reduce blood cholesterol.
Why You Might Consider Apple Juice
Like apple cider, apple juice can hydrate you and provide essential nutrients. Since it’s more processed and sweetened, it may not be as nutritious; still, there are benefits to drinking it.
Since apple juice is more processed and filtered, it has a clear color and is lower in polyphenols, fiber, pectin, and specific nutrients than apple cider. Still, it retains some of these nutrients, and it’s often fortified with calcium or other essential nutrients.
In a review of current evidence, researchers have linked moderate apple juice consumption with improved cardiovascular health and a better lipid profile—the levels of fats in the bloodstream. Across multiple studies, the effects were most pronounced with less-processed, dark, or cloudy apple juices.
Apple Cider vs. Apple Juice
The flavor and nutritional differences between apple cider and apple juice stem from how these beverages are made. Here’s how the two compare:
- Apple cider: Apple cider tastes tart and looks cloudy because all the pulp isn’t filtered out, and it’s lightly fermented with yeast. Apple cider is made from a pressed, juiced apple mash, and it may or may not be pasteurized (heated up to kill bacteria).
- Apple juice: Apple juice is a pale, translucent beverage made from a concentrate or with the pulp filtered out of juiced apples. It is pasteurized and sweetened with sugar or other flavorings; it may be fortified with calcium.
Though apple juice is slightly richer in calories and sugar than apple cider, they have a similar nutritional profile. The table below lists the nutrients in an 8.5-ounce glass of apple cider and apple juice:
| Nutrient | Apple Cider | Apple Juice |
|---|---|---|
| Calories | 114 | 119 |
| Protein | O.25 g | O.223 g |
| Fat | 0.322 g | 0.62 g |
| Total sugar | 23.9 g | 25.1 g |
| Carbohydrates | 28 g | 28.1 g |
| Fiber | 0.496 g | 0.496 g |
| Potassium | 250 milligrams (mg) | 241 mg |
| Iron | 0.298 mg | 0.149 mg |
| Vitamin C | 2.23 mg | 95.7 mg |
| Calcium | 19.8 mg | 17.4 mg |
| Magnesium | 12.4 mg | 12.4 mg |
Are There Downsides to Apple Cider or Apple Juice?
For most, there’s no harm in drinking moderate amounts of apple juice and apple cider. Still, there can be drawbacks, especially if you drink larger amounts. These include:
- Excess calorie consumption: Both apple juice and cider provide calories, while being less filling than apples or apple sauce. Drinking either can boost calorie intake and contribute to weight gain.
- High in sugar: Apple juice and cider have high levels of carbs, and some have added sugars. If you have diabetes, this can cause spikes in blood sugar; pairing a glass of juice or cider with a protein source can help manage blood sugar.
- Dental health: Bacteria in your mouth feed on the sugars in apple cider or apple juice. Drinking these beverages can contribute to tooth decay and cavities, especially in infants or children.
- Product safety: Unpasteurized apple cider or apple juice can present a risk of contamination with harmful bacteria like E. Coli, especially if it isn’t properly refrigerated. After opening a shelf-stable bottle, remember to keep it in the fridge.
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