The Wellness Wrap: Apples, Nutrition, Health Benefits and U.S. Harvest Guide

This month, we’re celebrating one of fall’s most versatile fruits: the apple.

From orchard to table, apples provide fiber, water and naturally occurring plant compounds—and they add seasonal flavor to everything from snacks and salads to savory dishes.

Apple Cider Pulled Pork with Apple Slaw

This cozy fall recipe combines tender pork shoulder with apple cider, warm spices and a crisp apple slaw.

Recipe at a Glance

Prep: 15 minutes | Cook: 8 hours | Total: 8 hours 15 minutes
Yield: 24 servings | Calories: 325 per serving

View our printable recipe PDF

Ingredients

Pulled Pork

• ¾ cup Dijon mustard
• 6 tbsp brown sugar
• 9 garlic cloves, minced
• 6 tsp paprika
• 3¾ tsp salt
• 1½ tsp black pepper
• 1½ tsp cinnamon
• 10½–12 lb boneless pork shoulder
• 2¾ cups apple cider
• 6 tbsp apple cider vinegar
• 6 small yellow onions, sliced

Apple Slaw

• ¾ cup apple cider vinegar
• ¾ cup avocado or olive oil
• 4½ tsp maple syrup or honey
• 3 tsp Dijon mustard
• 3 garlic cloves, minced
• ¾ tsp salt
• Pinch of black pepper
• 18 cups coleslaw mix
• 3 large apples, cut into matchsticks
• 9 green onions, sliced

Preparation

1. Make the rub: Whisk together Dijon mustard, brown sugar, garlic, paprika, salt, pepper and cinnamon. Coat the pork.
2. Set up the slow cooker: Place onions in the bottom of the slow cooker. Add the pork and pour cider and vinegar around it.
3. Cook: Cover and cook on LOW for about 8 hours, until fork-tender.
4. Shred: Shred the pork and return it to the cooking juices.
5. Make the slaw: Whisk together the vinegar, oil, maple syrup, Dijon, garlic, salt and pepper. Toss with the coleslaw mix, apples and green onions.
6. Serve: Top the warm pulled pork with fresh apple slaw and garnish with green onions or parsley.

Apple Nutrition at a Glance

A medium raw apple with skin, weighing about 182 grams, contains approximately:

• 95 calories
• 25 g carbohydrates
• 4.4 g dietary fiber
• 19 g naturally occurring sugars
• 8 mg vitamin C
• 195 mg potassium
• 86% water
• 0 g fat

Apples are also a source of naturally occurring plant compounds, including flavonoids and other polyphenols.

Do Different Apple Varieties Have Different Nutritional Benefits?

Yes, but there isn’t one variety that’s universally the healthiest. Apples differ in sweetness, acidity, color, texture and concentrations of plant compounds.

• Red apples: Their skins contain flavonoids and anthocyanins.
• Granny Smith: Known for their tart flavor and crisp texture.
• Honeycrisp and Gala: Popular for their crisp texture and sweet flavor.
• Fuji: A naturally sweet variety that’s popular for snacking.

Eating a variety of apples is a simple way to enjoy different flavors and textures while getting the nutritional benefits of whole fruit.

Where Are Most U.S. Apples Grown?

Washington, New York and Michigan are among the country’s leading apple-producing states. USDA estimated 2025 commercial production at approximately 8 billion pounds in Washington, 1.45 billion pounds in New York and 1.1 billion pounds in Michigan.

Other important apple-growing states include Pennsylvania, Oregon and Virginia.

When Is Apple Season?

Harvest timing varies by variety and region, but U.S. apple harvest generally begins in July and August, with many popular varieties harvested during September and October.

Later varieties can continue into November and December. Modern refrigeration and controlled-atmosphere storage also allow apples to remain available well beyond harvest.

Does an Apple a Day Really Keep the Doctor Away?

Not literally—but apples can be part of a healthy diet.

A JAMA Internal Medicine study examined whether people who ate an apple every day had fewer physician visits. After accounting for other factors, researchers found no statistically significant association.

That doesn’t diminish the nutritional value of apples. Their fiber, water and plant compounds make whole apples a convenient addition to a balanced eating pattern.

Frequently Asked Questions About Apples

Are apples healthy?

Yes. Whole apples provide fiber, vitamin C, potassium, water and naturally occurring plant compounds.

How many calories are in a medium apple?

A medium apple contains approximately 95 calories.

How much fiber is in an apple?

A medium apple provides approximately 4.4 grams of dietary fiber.

Should you eat an apple’s skin?

Yes, if you enjoy it. The skin contributes fiber and plant compounds. Wash apples before eating them.

Which apple is the healthiest?

There isn’t one universally healthiest variety. Different apples offer different flavors, textures and concentrations of plant compounds.

Which state produces the most apples?

Washington is the leading U.S. apple-producing state.

When are apples in season?

U.S. apple harvest generally begins in July or August and continues through the fall, with September and October being important harvest months for many varieties.

Can apples support heart health?

Apples contain fiber and polyphenols that have been studied for potential cardiovascular benefits. They can be part of an overall heart-healthy eating pattern.

Does eating an apple every day prevent doctor visits?

No. The phrase is a saying, not a medical guarantee. Research has not established that daily apple consumption prevents people from needing medical care.

The Wellness Wrap Takeaway

Apples are a simple, versatile source of fiber, water, vitamin C, potassium and plant compounds. Whether you enjoy a tart Granny Smith, crisp Honeycrisp or sweet Fuji, apples can be an easy addition to meals and snacks throughout the year.

And while an apple may not literally keep the doctor away, it can certainly be part of a balanced lifestyle.

Apple Nutrition & Health Resources 

• USDA FoodData Central: Nutrition information for apples and other foods. 
  USDA FoodData Central 

• USDA National Agricultural Statistics Service: U.S. agricultural and apple production statistics. 
  USDA NASS Apple Production Statistics 

• U.S. Apple Association: Information about U.S. apple production, varieties and storage. 
  U.S. Apple Association 

• JAMA Internal Medicine: Research on daily apple consumption and physician visits. 
  JAMA Internal Medicine Study 

• PubMed: Research on apples, apple polyphenols and cardiovascular health. 
  PubMed Research