Which type of apple has the most antioxidants?

November 25, 2025 •

3 min read

According to the Cleveland Clinic, the darker the skin of an apple, the higher its antioxidant levels tend to be. To find out which type of apple has the most antioxidants, it is important to consider both the variety and whether or not you eat the peel, which contains the majority of these beneficial compounds.

Quick Summary

This article reveals the apple varieties highest in antioxidant content, comparing options like Red Delicious and Granny Smith. It emphasizes the importance of eating the fruit with its skin for maximum polyphenol intake and provides practical tips for selecting the most nutrient-dense apples at the market.

Key Points

Red Delicious leads the pack: Many studies identify the Red Delicious apple, particularly its dark red skin, as having the highest total antioxidant content among popular varieties.
Eat the peel for maximum benefits: The vast majority of an apple's antioxidants and fiber are located in the skin, so eating the whole, unpeeled fruit is essential.
Darker skin indicates more antioxidants: Higher levels of compounds like anthocyanins, which give apples their red color, are often linked to a darker, more intensely hued skin.
Other varieties are also excellent sources: Fuji, Granny Smith, and Northern Spy are also high in various beneficial antioxidants and shouldn't be overlooked.
Consider taste for consistency: While some apples have a slight edge nutritionally, the best choice is the one you will eat most often, as regular consumption is key.

Understanding Apple Antioxidants

Apples are a rich source of polyphenols, a category of plant compounds with powerful antioxidant properties. Antioxidants are crucial for protecting the body's cells from oxidative damage, which can contribute to chronic diseases like heart disease and cancer. The concentration and type of antioxidants vary significantly between apple varieties, and most are concentrated in the peel. While all apples are a healthy choice, understanding which ones offer the highest levels of these beneficial compounds can help you maximize their health benefits.

The Healthiest Apple Varieties

Scientific studies have analyzed the phenolic and flavonoid content of many apple varieties. Research from the New York State Horticultural Society found significant differences in flavonoid levels, with some older varieties ranking very high.

Red Delicious: Often cited as one of the varieties highest in total antioxidant activity, particularly anthocyanins, which give the skin its deep red color. The peel of a Red Delicious apple has substantially higher antioxidant levels than the flesh. Some studies rank it highest in total flavonoids and phenolic content.
Fuji: This sweet, crisp apple is also packed with antioxidants that support heart health and fight oxidative stress. According to one study, Fuji apples with skin showed a higher total flavonoid content than many other varieties.
Northern Spy: Though less common, research has shown this variety to be a strong contender, particularly when comparing the antioxidant content of the flesh alone. In flesh-only tests, it ranked number one.
Renetta Canada: A juicy, sweet-tart apple that has been shown to have a high concentration of polyphenol antioxidants, especially proanthocyanidins. A study found that consuming these apples daily lowered cholesterol levels.

The Importance of the Peel

The most crucial factor in getting the most antioxidants from an apple is eating the peel. The peel contains a much higher concentration of flavonoids, such as quercetin and catechin, compared to the flesh. For example, one study found apple peel to contain 1.5 to 9.2 times greater total antioxidant activity than the flesh. Since many people remove the skin, they are missing out on a significant portion of the fruit's nutritional value. To maximize your intake, always wash your apples thoroughly and eat them whole. This holds true even when baking; using the apples with their skins intact will preserve more nutrients.

Selecting the Best Apples for Antioxidants

When shopping for apples, you can use visual cues to help guide your selection. Since many beneficial compounds are produced as a form of protection against the sun, apples with a darker, more intense coloration generally indicate a higher concentration of polyphenols. Look for firm, brightly colored apples, free from bruises and dents. Choosing local apples when in season can also ensure maximum freshness and nutrient content.

Antioxidant Content Comparison of Popular Apple Varieties


Apple Variety	Taste Profile	Primary Antioxidants	Relative Antioxidant Level (Peel Included)
Red Delicious	Mildly sweet, often mealy	Anthocyanins, Quercetin	High
Fuji	Very sweet, crisp	Flavonoids, Pectin	High
Granny Smith	Tart, acidic	Polyphenols (Gallic, Chlorogenic, Ferulic acids), Pectin	Moderate-High (Higher in flesh than some)
Gala	Sweet, mellow	Phenolic compounds, Procyanidins	Moderate-High
Honeycrisp	Sweet, juicy, crisp	Phenolic compounds	Moderate-High
Golden Delicious	Sweet, soft	Phenolic compounds	Lower

Beyond the Apple: Antioxidants and Health

While apples are a great source of antioxidants, they should be part of a balanced diet rich in a variety of fruits and vegetables. The synergistic effect of nutrients from different foods provides more comprehensive health benefits than relying on a single source. For example, other fruits like berries often have higher overall concentrations of antioxidants than apples. However, the year-round availability and popularity of apples make them a convenient and consistent source of beneficial compounds for many people.

Conclusion

For those wondering which type of apple has the most antioxidants, the answer often points toward varieties with deeply colored skin. Red Delicious, Fuji, and Renetta Canada consistently appear at the top of scientific studies for high antioxidant levels, especially when the skin is included. However, the nutritional differences between many varieties are not vast, and the most important practice is eating the entire, unpeeled fruit. Ultimately, the healthiest apple is the one you will enjoy and eat regularly. The dark red and richly hued options provide the most bang for your antioxidant buck, but any whole apple is a step towards a healthier diet.

Visit this food science journal for more information on the phenolic compounds in apples.

Frequently Asked Questions

Yes, apples with darker red or purple skins, like Red Delicious, tend to have higher levels of antioxidants such as anthocyanins, compared to lighter-skinned varieties.

Yes, you should always eat the peel. The skin contains a much higher concentration of antioxidants, fiber, and other vitamins than the flesh.

Yes, Granny Smith apples are a good source of antioxidants, including polyphenols like gallic, chlorogenic, and ferulic acids. While some dark red varieties may contain higher levels of certain types, Granny Smiths are still very nutritious.

Some research suggests that older, less sweet varieties of apples may contain higher levels of flavonoids than many modern, sweeter types. However, some newer varieties like Fuji and Pink Lady also have very high antioxidant levels.

Cooking can reduce the levels of certain heat-sensitive vitamins and antioxidants, such as Vitamin C. However, cooked apples that include the peel still offer a significant amount of fiber and other beneficial compounds.

While some organic fruits may be slightly more nutritious, the nutritional differences are generally small. The most important factor is eating the apple whole and fresh, regardless of whether it is organic or conventional.

While apples are an excellent source of antioxidants, other fruits, particularly many berries, may contain higher overall concentrations. However, the consistent availability of apples makes them a reliable, year-round source of beneficial compounds.