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Apples are a nutrient-packed snack choice, but if you’re peeling yours before eating them, you’re losing out on most of the nutrients. However, some people peel their apples out of concern for pesticide exposure because chemicals accumulate on the apple’s skin rather than the inner flesh.
So, who’s correct? If you’re still second guessing what to do with your apples, here’s what you need to know.
Are the peel’s nutritional benefits worth it?
Apple peels are rich in fiber, as well as bioactive substances that have antioxidant and anti-inflammatory properties. “Unpeeled apples are more likely to carry pesticide residues, but as a dietitian, I'd much rather you eat the peels than skip them over pesticide worries,” says Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices.
Yes, the peel contains more residue than the rest of the apple, but evidence shows that the amount of pesticides left on an apple (peel and all) are low enough that they’re safe to consume. In one study, both peeled and unpeeled apples never exceeded the acceptable daily intake (ADI) value of pesticide residue. In fact, they ranged between just 0.04% and 2.10% of the ADI.
So if you’re going to opt for an apple, it’s absolutely worth it to eat the peel, according to Burgess. “I recommend keeping the peel on, since that's where you'll get an extra boost of fiber and polyphenols, which are plant compounds with antioxidant benefits,” she says.
What should you do if you’re worried about pesticides?
If you’re concerned about pesticide residue on any fruit or vegetable, the USDA Pesticide Data Program can help you figure out where pesticide residue is highest in our food supply, explains Francisco Diez-Gonzalez, Ph.D., the director of the University of Georgia’s Center for Food Safety.
Many apples are treated with pesticides, but there are two main ways that you can cut back on your pesticide exposure without missing out on the peel and its nutrients.
1. Wash your apples
“A good rinse under running water helps wash away surface residues, dirt, and microbes. If you are especially concerned and want to go a step further, research found that soaking apples in a baking soda solution for 12 to 15 minutes, then rinsing, removed more surface residue than water alone,” Burgess says.
That said, washing your apples won’t fully remove all pesticide residue. “Even those studies recognize the fact that there are some pesticides that actually get embedded or penetrate deeper into the peel, and washing is not going to do much to reduce those,” Dr. Diez-Gonzalez adds.
2. Prioritize organic apples if possible
“If cutting back on pesticide exposure is a priority for you, organic apples are a great option, since organic crops generally have fewer detectable synthetic pesticide residues,” Burgess says. They aren’t pesticide-free, though, since organic farming allows for certain approved pesticides. Still, Burgess explains that both are nutritious choices: “When it comes to nutrition, though, there's no consistent evidence that organic apples are meaningfully more nutritious than conventional ones. The best apple is the one you can afford, enjoy, and eat regularly.”
The bottom line
Experts say eating an apple—peel and all—is generally the way to go. You have options if you’re worried about pesticide exposure from apple peels but still want the beneficial nutrients that the peels offer. And remember, apples are just one way to enjoy fruit. Varying the fruits and vegetables you eat helps you get a range of vitamins, minerals, and antioxidants.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
