Why do we not eat apple cores? The truth about safety and nutrients

November 28, 2025 •

4 min read

An Austrian study found that the core and seeds contain a significant amount of beneficial bacteria, yet most people habitually toss them away. While the flesh is sweet and tender, the tough, fibrous core and the potentially toxic seeds are the primary reasons why we do not eat apple cores, but the reasons are more nuanced than you might think.

Quick Summary

This guide examines the reasons most people avoid eating apple cores, from the presence of potentially toxic amygdalin in the seeds to the tough texture. It discusses the actual risks involved, potential benefits, and better ways to use this often-discarded part of the fruit.

Key Points

Cyanide Risk is Minimal: Apple seeds contain amygdalin, which converts to cyanide, but the quantity is too small to harm adults unless hundreds of seeds are chewed.
Taste and Texture are Key: The tough, fibrous texture of the core and the bitter flavor of the seeds are the primary reasons people discard this part of the apple.
Cores Offer Gut Health Benefits: Studies show apple cores, especially from organic apples, contain a high concentration of beneficial probiotic bacteria that support gut health.
Core Contains Valuable Nutrients: The core is a concentrated source of pectin, a prebiotic fiber, and phenolic compounds like phloridzin, which offer potential health benefits.
Utilize Cores to Reduce Waste: Instead of discarding cores, they can be used to make apple cider vinegar, flavored tea, or compost, maximizing the fruit's potential.
Caution with Children and Pets: Although the risk is low for adults, it is best to avoid feeding crushed apple seeds to children and pets, as they are more sensitive to toxins.
Processing Seeds Changes Risk: While whole seeds are mostly harmless, crushing or blending seeds, such as for a smoothie, can increase the release and absorption of amygdalin.

The Core Concern: Cyanide in Apple Seeds

For many, the first and most pressing reason to avoid the core is the fear of cyanide poisoning from the seeds. Apple seeds contain a compound called amygdalin, a cyanogenic glycoside that releases hydrogen cyanide when metabolized in the digestive system. However, the reality of this risk is more complex than the common myth suggests.

The amount of amygdalin in a single apple's seeds is very small. For cyanide poisoning to occur, a significant number of seeds must be crushed or chewed to release the compound into the body. An unchewed seed will likely pass through the digestive system harmlessly, as its hard outer shell prevents the release of amygdalin. The fatal dose of cyanide for an adult requires the ingestion of hundreds of crushed seeds, far more than a person would consume in a single sitting. While the risk for a healthy adult is minimal, it's still prudent to avoid chewing seeds, especially for children or pets, for whom a smaller amount could pose a greater risk.

The Real Reasons: Taste and Texture

Beyond the scientific concerns, the most common reasons for discarding the core are sensory. The fibrous, tough texture of the core and the woody, inedible stem are unpleasant to eat. The central part of the apple is not as sweet or juicy as the surrounding flesh, leading most people to discard it by habit. The seeds themselves have a bitter taste, which further detracts from the overall eating experience.

Missing Out on Nutrients and Probiotics

Ironically, by discarding the core, many people miss out on potential health benefits. Several studies have highlighted that the core, especially in organic apples, is rich in beneficial components.

Beneficial Probiotics: Research from Graz University of Technology in Austria discovered that an average apple contains around 100 million bacteria, most of which reside in the core and seeds. Organic apples, in particular, contain a more diverse and beneficial microbial community compared to conventionally grown ones. For those interested in improving their gut microbiome, consuming the core could be a simple way to increase probiotic intake.
Concentrated Phytochemicals: The core is also rich in phenolic compounds like phloridzin and chlorogenic acid. Phloridzin is particularly notable for its potential to improve blood sugar levels and inhibit cancer cells.
Soluble Fiber (Pectin): The core is an excellent source of soluble fiber, including pectin. This prebiotic fiber helps feed the good bacteria in your gut, contributing to better digestive health, lower cholesterol, and improved blood pressure.

Comparison: Eating the Whole Apple vs. Discarding the Core


Feature	Eating the Whole Apple (excluding stem)	Traditional Method (discarding core)
Cyanide Exposure	Minimal risk, requires chewing/crushing large quantity of seeds.	Minimal risk, as seeds are discarded.
Digestive Health	Superior probiotic intake from core's bacteria.	Substantially lower intake of beneficial bacteria.
Nutrient Intake	Maximize intake of core-specific phytochemicals.	Misses out on beneficial compounds concentrated in the core.
Texture Experience	Can be tough and fibrous.	Uniformly pleasant, soft, and juicy flesh.
Taste Experience	Can include bitter seed flavor.	Consistently sweet and enjoyable.
Food Waste	Minimizes waste.	Contributes to food waste.

How to Reduce Apple Core Waste

For those who prefer not to eat the core raw, there are numerous ways to utilize this nutrient-dense part of the apple instead of simply tossing it.

Apple Cider Vinegar: Save cores and peels in a jar, cover with water and sugar, and let it ferment to create homemade apple cider vinegar.
Infused Water or Tea: Boil apple cores and peels with cinnamon sticks or other spices to create a fragrant and flavorful tea or infused water.
Apple Jelly: Use apple cores and peels to extract pectin and apple flavor to make a small batch of delicious apple jelly.
Composting: For gardeners, composting apple cores and scraps is an excellent way to return valuable nutrients to the soil.

Conclusion

While the fear of cyanide is a popular myth, the actual risk from accidentally swallowing a few intact apple seeds is negligible. The main reasons we do not eat apple cores are a combination of unpleasant texture, bitter seeds, and a cultural eating habit. For those seeking maximum nutritional value, eating the whole apple (minus the stem) can be a source of beneficial probiotics and concentrated phytochemicals. For everyone else, simple zero-waste techniques can transform the discarded core into a valuable ingredient or compost, proving that even the most overlooked parts of an apple have a purpose.

To learn more about the nutritional benefits of apples, including the oft-discarded parts, check out this review on bioactive compounds: The potentials of apple bioactive constituents for chronic disease prevention.

Frequently Asked Questions

No, it is highly unlikely to be dangerous. An accidental, unchewed seed will pass through your digestive system without releasing a significant amount of amygdalin, the cyanide-producing compound.

It would take hundreds of crushed and chewed apple seeds to reach a toxic dose of cyanide. The exact number depends on the person's body weight and the apple variety, but it's an impractically large amount for accidental consumption.

Yes, the fibrous core is edible and nutritious, containing beneficial probiotics, fiber, and phytochemicals. If you remove the central seeds and stem, you can safely consume the rest of the core.

Amygdalin is a cyanogenic glycoside found naturally in apple seeds and the seeds/pits of other fruits like apricots and cherries. When broken down in the digestive system, it releases a small amount of hydrogen cyanide.

Yes, eating the apple core can be beneficial. It contains prebiotic fiber (pectin) that supports gut health and significant amounts of beneficial bacteria and antioxidants that are otherwise discarded.

Yes, many people use apple cores and peels for zero-waste cooking projects, such as making homemade apple cider vinegar, infused water, or fruit jelly. They can also be composted.

While the seed's amygdalin content is similar, an Austrian study found that organic apples have a more diverse and beneficial microbial community in their core compared to conventionally grown apples, which contain fewer probiotics.