Are ciders healthy for you? A complete nutritional breakdown

December 2, 2025 •

3 min read

Studies have found that some craft ciders contain health-promoting antioxidants, similar to red wine. But are ciders healthy for you across the board? The truth is, it depends heavily on the type you choose and your drinking habits.

Quick Summary

The healthiness of cider is complex, varying significantly based on its sugar and alcohol content. Craft ciders may offer antioxidants and be gluten-free, but commercial varieties are often high in calories and added sugar.

Key Points

Moderate consumption is vital: Like all alcohol, hard cider should be consumed in moderation due to its calorie and alcohol content.
Type matters: The health benefits and risks vary significantly between hard, non-alcoholic, craft, and commercial ciders.
Antioxidants and polyphenols: Unfiltered ciders contain antioxidants like polyphenols, which help combat free radicals and may support heart health.
Mind the sugar: Many commercial hard ciders are loaded with added sugar, contributing to weight gain and metabolic health issues. Opt for 'dry' varieties to minimize sugar intake.
Non-alcoholic alternatives: Non-alcoholic ciders offer a flavourful, lower-calorie, hydrating option with more of the apple's original nutrients.
Gut health: Some traditionally fermented ciders may contain probiotics beneficial for gut health, a benefit largely absent in heavily processed versions.

The Nutritional Profile of Cider

Cider is made from apples, and apples are a good source of vitamins, minerals, and antioxidants. However, the nutritional value of cider changes drastically during the fermentation process and with added ingredients.

Hard vs. Non-Alcoholic Cider

It is crucial to distinguish between alcoholic and non-alcoholic cider when discussing health. Non-alcoholic cider, particularly unfiltered varieties, retains more of the apple's original nutritional value, including fiber, vitamin C, and polyphenols. In contrast, hard cider is a fermented alcoholic beverage, and its health implications are linked to both the apple content and the alcohol itself.

The Good: Potential Benefits

Cider contains beneficial plant compounds, primarily from the apples used in its production.

Polyphenols: These compounds act as antioxidants, helping to protect your cells from damage caused by free radicals. Research suggests that polyphenol-rich foods are linked to a lower risk of heart disease and certain cancers. Unfiltered ciders tend to have more polyphenols than apple juice.
Probiotics: Some traditionally fermented ciders may contain beneficial probiotics that support gut health.
Gluten-Free: As it is made from apples, cider is naturally gluten-free, making it a suitable alternative for those with celiac disease or gluten sensitivity.

The Bad: Potential Risks and Downsides

While some aspects are beneficial, cider also has potential health risks, especially in its hard, commercial form.

High Sugar Content: Many commercial ciders are very high in sugar due to sweeteners added during or after fermentation to create a sweeter taste. Excessive sugar intake is linked to weight gain, type 2 diabetes, and dental issues. Dry ciders are fermented more fully and have less residual sugar.
Calorie Density: The calories in hard cider come from both the sugar and the alcohol. Alcohol contains nearly as many calories per gram as fat. A single pint can contain over 200 calories, which can quickly contribute to weight gain.
Acidity: Cider is an acidic beverage, which can contribute to tooth enamel erosion over time. For some people, this acidity can also cause stomach upset or indigestion.
Alcohol Risks: As with any alcoholic beverage, excessive consumption of hard cider is linked to numerous health problems, including liver damage, addiction, and an increased risk of certain cancers.

How to Choose the Healthiest Cider

Making an informed choice is key to enjoying cider responsibly.

Look for 'dry' or 'brut' labels, which indicate a lower sugar content.
Opt for craft or artisanal ciders that often use fewer additives and are naturally fermented.
Read nutrition labels to check sugar and calorie content, especially on commercial brands.
Consider non-alcoholic options for a flavorful, low-calorie, and hydrating drink with antioxidant benefits.
Look for ciders made from organic apples to avoid pesticides.

Cider Comparison Table


Feature	Non-Alcoholic Cider (Unfiltered)	Dry Hard Cider	Sweet Commercial Hard Cider
Alcohol Content	<0.5% ABV	4-7% ABV	4-7% ABV
Sugar Content	Moderate (from fruit)	Low (fermented out)	High (added sweeteners)
Calories	Low	Moderate	High
Antioxidants	High (retains more)	Moderate (some loss)	Lower (often filtered)
Gluten-Free	Yes	Yes	Yes
Gut Health	Good (probiotics, fibre)	Can be beneficial	Poor (high sugar content)

Conclusion: Moderation and Smart Choices are Key

The question, "Are ciders healthy for you?" doesn't have a simple yes or no answer. While the apple base provides some nutrients, the fermentation and manufacturing process creates a wide spectrum of products. Non-alcoholic, unfiltered ciders offer the most nutritional benefits with the lowest risks. On the other hand, hard ciders, especially high-sugar commercial brands, should be consumed in strict moderation due to high calorie and alcohol content. Your best bet is to choose dry, craft, or non-alcoholic options and enjoy them in sensible quantities. For more information on responsible drinking, visit the Drinkaware website.

Frequently Asked Questions

This is debatable and depends on the specific product. Craft ciders are naturally gluten-free and can contain more antioxidants than some beers. However, many commercial ciders are higher in sugar and calories than beer. The 'healthier' option depends on the type of each beverage being compared.

Yes, cider contains polyphenols, which are antioxidants derived from the apples. Unfiltered and traditionally made ciders tend to retain a higher concentration of these beneficial compounds than heavily processed or commercial versions.

Commercial ciders often have a high sugar content because producers add sweeteners during or after fermentation to appeal to palates that prefer a sweeter taste. Dry ciders, which are fermented more fully, have much lower sugar levels.

No, non-alcoholic cider is not just apple juice. True non-alcoholic cider is brewed and then de-alcoholised, retaining more complex flavours and some of the beneficial compounds lost in simple apple juice production. It offers a more sophisticated flavour profile.

If you are on a calorie-controlled diet, it is important to be mindful of cider's high calorie and sugar content, especially in sweet hard ciders. Choosing low-sugar, dry ciders or non-alcoholic options is a better choice for managing calorie intake.

No, cider is naturally gluten-free because it is made from apples rather than gluten-containing grains like barley or wheat. This makes it a safe option for individuals with celiac disease or gluten sensitivity.

Polyphenols are plant-based compounds that act as antioxidants in the body. They help protect cells from free radical damage, reduce inflammation, and have been linked to a lower risk of heart disease and some types of cancer.

For those looking to reduce or avoid alcohol, non-alcoholic cider is an excellent substitute. It provides a similar flavor profile and social experience without the negative health effects associated with alcohol consumption.