Is it safe to eat the core of an apple? The surprising truth about seeds and cyanide

October 29, 2025 •

3 min read

According to a 2019 study, eating the whole apple—core and all—can increase your consumption of beneficial bacteria tenfold. This surprising fact challenges the common practice of discarding the center, but is it safe to eat the core of an apple?

Quick Summary

The core of an apple is safe and contains beneficial fiber and bacteria, but the seeds should be avoided because they contain amygdalin, which releases cyanide when crushed.

Key Points

Seeds Contain Amygdalin: Apple seeds contain amygdalin, which can release cyanide when crushed and digested.
Lethal Dose is High: The amount of crushed seeds needed to cause cyanide poisoning is vastly higher than what is found in a single apple core.
Core is Nutrient-Dense: The fibrous part of the core and seeds are rich in beneficial bacteria and fiber like pectin, supporting gut health.
Swallowed Seeds Pass Harmlessly: The hard outer coating of apple seeds protects them, so swallowing them whole is generally not harmful.
Prioritize Washing: Always wash apples thoroughly before eating, especially if you plan to consume the whole fruit, to minimize pesticide exposure.
Organic May Offer More Probiotics: Some research suggests organic apples may contain a more diverse and beneficial bacterial community than conventional ones.
Check for Core Rot: In rare cases, core rot can occur; check the inside of the apple for any signs of decay before consumption.

The Myth of Cyanide in Apple Seeds

The main concern regarding apple cores is the presence of amygdalin in the seeds. This compound can release hydrogen cyanide (HCN) when it interacts with digestive enzymes. While hydrogen cyanide is poisonous, the risk from apple seeds is minimal for several reasons.

Apple seeds have a resistant outer layer, so if swallowed whole, amygdalin is typically not released. A lethal dose of cyanide would require chewing and ingesting a very large quantity of seeds, far more than found in a single apple. The body can also process small amounts of cyanide, making poisoning from a few chewed seeds unlikely.

Can Cyanide Be Found in Other Foods?

Cyanide-releasing compounds are also found in pits of fruits like peaches, apricots, and cherries, and in bitter almonds. However, the amount needed to cause harm is significant, similar to apple seeds.

Is the Apple Core Actually Good for You?

The apple core, without the seeds, offers nutritional benefits often overlooked. Eating the whole apple can be nutritionally advantageous.

Research indicates that apples and their cores contain beneficial bacteria crucial for a healthy gut microbiome. The core is also a good source of pectin, a soluble fiber that acts as a prebiotic, supporting digestive health and fullness. Additionally, consuming the core increases overall fiber intake and reduces food waste.

Risks and Considerations of Eating the Apple Core

While nutritious, eating the core has practical considerations.

Texture: The core's fibrous texture can be unpleasant for some. Blending it into a smoothie is an option.
Dental Health: The toughness might be a concern for those with dental issues.
Pesticides: Apples may have pesticide residues, so thorough washing is vital, especially when eating the core. Organic apples are an alternative.
Core Rot: Check for core rot, a visible decay, and discard affected apples.

Seeds vs. Core: A Nutritional and Safety Comparison


Feature	Apple Core (excluding seeds)	Apple Seeds
Nutritional Content	High in beneficial probiotic bacteria, prebiotic pectin, and dietary fiber.	Contains amygdalin, a cyanogenic compound.
Texture	Tough and fibrous, can be difficult to chew.	Bitter and hard; releases toxins if chewed and digested.
Safety Risk	Generally safe to consume, especially after washing to remove pesticide residue.	High quantities of crushed seeds can be toxic due to cyanide release. Whole seeds pass safely.
Benefit	Supports gut health, aids digestion, and reduces food waste.	None, the risk outweighs any potential (and unproven) benefit.
Recommendation	Safe for consumption if texture is not an issue.	Avoid chewing and swallowing. Spitting them out is the best practice.

Conclusion: The Final Verdict on Eating the Core

The decision to eat an apple core is personal. The core itself is safe, and the risk of cyanide poisoning from the seeds is very low due to the high quantity needed for a lethal dose. Eating the core provides beneficial probiotics and fiber. If the texture is not a deterrent, eating the whole apple is a nutritious choice that reduces waste. To be safe, remove the seeds. Always wash apples thoroughly, particularly non-organic ones. Enjoying the whole apple, core included, can be a healthy habit.

Frequently Asked Questions

No, apple seeds contain amygdalin, which releases small amounts of cyanide when chewed or crushed. While accidentally swallowing one or two is unlikely to cause harm, it is best to avoid intentionally eating them.

An average adult would need to chew and consume anywhere from 83 to 500 crushed seeds, or the cores of around 40 apples, to reach a potentially fatal dose of cyanide.

Yes, the core is highly nutritious, containing significant amounts of fiber (including pectin) and beneficial gut bacteria, often in higher concentrations than the flesh.

Eating the core boosts your intake of dietary fiber and beneficial probiotics, which can improve gut health, support digestion, and contribute to overall well-being.

If you want to eat the core, remove the stem and bite the apple from the bottom up to avoid the seeds. You can also blend the core into a smoothie to overcome the fibrous texture.

Heating foods that contain cyanide, like pasteurizing apple juice, causes the toxin to vaporize, making roasted or cooked foods safer. However, removing seeds is still the best practice.

While technically non-toxic, the stem is tough and offers no nutritional value. It is generally recommended to discard it.

The primary reasons are the unpleasant, fibrous texture and the ingrained cultural habit of discarding it. The misconception about cyanide in the seeds also plays a major role.