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Apples are nutrient-packed, easy to grab and eat on the go, and simply tasty. But does the type you choose influence the health benefits of adding the fruit to your routine; and in the green apples vs. red apples debate, which is healthier?

Meet the experts: Rachel Gargano, M.S., R.D., C.S.S.D., the chief registered dietitian at Live it Up; Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert.

There are some differences between green and red apples worth noting that may influence your next grocery run. Here, discover what you need to know about green apples vs. red apples, plus how you can incorporate both into a health-promoting eating plan.
Green apples vs. red apples: Nutrition

Most varieties of apples, from green to red to even yellow, are quite similar from a nutritional standpoint.
Green apples nutrition

According to the U.S. Department of Agriculture (USDA), 100 grams of a Granny Smith apple, which is a little over half a medium apple, contains:

59 calories

0 g of protein

0 g of fat

14 g of carbohydrates

2.5 g of fiber

Red apples nutrition

There are many different varieties of red apples on grocery store shelves and trees across the United States. Per the US Apple Association, one of the most popular in the country is the Gala apple. The USDA notes that 100 g of Gala apple, or a little over half a medium one, contains:

61 calories

0 g of protein

0 g of fat

15 g of carbohydrates

2 g of fiber

Green apples benefits

“Green apples are a tart treat. While they contain…fiber and several micronutrients such as potassium, magnesium, and phosphorus, a lot of their benefits come from high flavonol and fiber content,” says Rachel Gargano, M.S., R.D., C.S.S.D., the chief registered dietitian at Live it Up. “Green apples contain quercetin, a powerful antioxidant that may help impact oxidative stress in the body.” Per research in the journal Nutrients, the quercetin in apple peels may help support cardiovascular health and lower blood pressure, plus help the immune system combat viral infections.

Green apples contain slightly more fiber than red apples, which Gargano says may help support a healthy gut microbiome. Apples contain soluble fiber, the type that is broken down and consumed by beneficial gut bacteria. According to research in Molecules, this digestive process produces short-chain fatty acids, compounds that may reduce your risk of a variety of gastrointestinal diseases, including constipation, irritable bowel syndrome, and colorectal cancer.
Potential downsides of green apples

“The tartness of green apples might not appeal to everyone, and they can be harder on sensitive stomachs due to their acidity,” says Lauren Manaker, M.S., R.D.N., L.D., a registered dietitian nutritionist and women’s health expert. Green apples also contain sorbitol and fructose, notes Gargano, both of which are FODMAPs, or naturally occurring carbohydrates that can cause digestive problems for some people.
Red apples benefits

“Red apples have similar nutritional properties as green ones, but their polyphenol and antioxidant content is different,” explains Gargano. “This is because antioxidants give plants their color, and so different color apples will contain varying types of bioactive compounds.” According to the Nutrients study mentioned above, flavonoids like procyanidins and catechins are most concentrated in the peels of red apples. These may play a role in maintaining the circulatory and skeletal systems and potentially preventing related diseases like osteoarthritis.

“Red apples are sweeter and slightly higher in natural sugars than green apples, making them a great option for a quick energy boost,” says Manaker. That said, this difference is super small. “Ounce for ounce, the amount of sugar is only a few grams less, so it’s really not a game changer,” Gargano says. “If you love red apples, don’t let this stat steer you away!” Likewise, the difference in fiber content is also quite minor—you can still get the same perks for your digestive system from the soluble fiber in red apples that you can expect from green. So people with blood sugar concerns need not only eat green apples.

Plus, with so many varieties of red apples to choose from, chances are high that you will find one with a flavor you enjoy, while the tart taste of green apples may be a turn-off for some.
Potential downsides of red apples

“Like green apples, red apples are high in sorbitol and fructose, making them more difficult to digest for some people,” says Gargano. “Overall, not many downsides exist for eating apples in general.”
Green apples vs. red apples: Which is best for weight loss?

“All apples can be a great addition to the diet, even when you’re trying to lose weight,” Gargano says. If you’re aiming for the recommended two servings of fruit per day, either a red or a green apple can serve as a delicious and satisfying low-calorie snack. And if you pair it with a source of protein, such as peanut butter or almond butter, it may go even further towards helping you meet your weight loss goals by helping curb blood sugar spikes and aiding in satiety.
Green apples vs. red apples: Which is better for you?

“Both green apples and red apples are healthy, and the choice comes down to taste preference,” says Manaker. If you prefer a tart apple, go for green, and if you prefer a sweeter one, choose red. Either way (especially if you’re eating it whole and with the skin),

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