Cider Vinegar Nutrition Facts and Health Benefits

apple cider vinegar


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Apple cider vinegar offers more than a mere taste enhancement to your cooking. As an added ingredient in salad dressings and marinades, it creates both a fruity and sour flavor profile. This fermented apple-based product provides health benefits ranging from acid reflux symptom improvement to lowering cholesterol and glucose levels—and a small capsule size daily is all you need to reap these favorable effects.

Made from apple juice fermented twice, you can either make your own apple cider vinegar or choose from a number of brands on the market. You will even find apple cider vinegar as an ingredient in popular juices found both in grocery stores and in brick-and-mortar fresh juice shops throughout the country.

Apple Cider Vinegar Nutrition Facts

This nutrition information for one 18-gram serving of apple cider vinegar is provided by the USDA.

  • Calories: 40
  • Fat: 0g
  • Sodium: 10.1mg
  • Carbohydrates: 9g
  • Fiber: 0g
  • Sugars: 8g
  • Protein: 0g

Carbs

The majority of apple cider vinegar brands contain concentrated apple juice, apple cider vinegar, fructose syrup, and starch, which contribute to the carbohydrate content. The percentage of your daily carbs is low, however, with only 3% of your recommended daily value in one serving. 

Fats

A serving of apple cider vinegar contains no fat.

Protein

Apple cider vinegar is a protein-free product.

Vitamins and Minerals

You will find more than 10 milligrams of sodium in a serving. The American Heart Association recommends consuming at most 2,300 milligrams of sodium per day, with a preferred limit of 1,500 milligrams per day. This makes apple cider vinegar well under what is ideal.

The organic brand, Bragg’s Apple Cider Vinegar, contains 11 milligrams of potassium, a macronutrient that helps to regulate nerve and muscle function. Potassium is not available in most apple cider vinegar brands, making this one a nutritious choice.

Calories

A serving of apple cider vinegar contains approximately 40 calories, depending on the brand.

Health Benefits

The nutritional profile of apple cider vinegar contributes to its health benefits. Here are some ways apple cider vinegar may be used to impact health and wellbeing.

Address Acid Reflux Symptoms

Acid reflux, also known as gastroesophageal reflux disease, is caused when acid backflows from the stomach to the esophagus, often from your body not creating enough stomach acid. If you experience any acid reflux symptoms caused by this backflow, such as heartburn or nausea, apple cider vinegar might provide relief by adding needed acid back into your digestive system.

In one study, apple cider vinegar taken before meals with another dietary supplement such as a probiotic, allowed participants to see a remarkable improvement in acid reflux pain. For best results, pour 1 or 2 tablespoons of apple cider vinegar into an 8-ounce glass of water and drink before a heavy meal.

May Improve Heart Health

Apple cider vinegar could also improve your cardiovascular health. In a 12-week study, researchers reviewed the effects of vinegar on those following a low-calorie diet. They found that people who ingested apple cider vinegar experienced a lower triglyceride count, raised levels of high-density lipoprotein (the good cholesterol), and lower total cholesterol than those who
took a placebo.

May Lower Cancer Risk

Vinegars provide a healthy source of polyphenols, a compound that combats oxidative stress. Consuming polyphenols enhances your antioxidant protection and lowers your cancer risk.

May Improve Glucose Levels

Those at risk of diabetes might want to add apple cider vinegar as a dressing to salads and as a marinade on vegetables and proteins. In a study published in the Journal of Diabetes Research, researchers investigated blood glucose levels after eating for people who either consumed vinegar or a placebo. Results showed that meals including vinegar lowered blood glucose levels.

May Combat Fungal Infections

If you experience fungal infections in the mouth, applying apple cider vinegar might treat them. In a case report, an individual with constant mouth fungal infections due to Candida, applied apple cider vinegar twice a day for a week. This treatment caused a 94% reduction in the fungal count.

Allergies

Apple cider vinegar is generally safe for consumption. If you are allergic to it, though, you will most likely feel a tingling in your mouth and throat after ingestion. For severe reactions, you could experience gastrointestinal issues, such as diarrhea and vomiting. If these conditions worsen, you need to seek the help of a healthcare professional right away.

Adverse Effects

Ingesting apple cider vinegar is not without a few potential adverse effects. For instance, some people experience nausea due to the acidity of the vinegar. To lower the potential of this response, take the vinegar with water to dilute it. You should also consume the product with food or before a meal.

Apple cider vinegar could negatively impact your teeth, as well. If swallowed straight, you risk damaging your tooth enamel, so you should dilute it with water. Additionally, apple cider vinegar can sometimes minimize the efficacy of drugs.

For instance, it could interact with diuretics and laxatives as well as diabetes and heart medications. Talk to a healthcare provider before consuming apple cider vinegar on a consistent basis.

Storage and Food Safety

Due to its acidity, apple cider vinegar will last for 2 years at room temperature in an unopened bottle. Opened bottles last for approximately a year as long as you tighten the lid. Store it at room temperature, and keep the bottle away from direct sunlight. A windowless pantry or dark cabinet work well.

How to Prepare

To avoid hurting your throat and eroding your tooth enamel, you should drink one capsule of apple cider vinegar in at least 2 tablespoons of water to dilute the liquid. For cooking, apple cider vinegar pairs well with mayonnaise, honey, dijon mustard, or coconut oil.

You can also pair the vinegar with a sweetener and an acid, such as lemon juice and dijon mustard for a salad dressing. You can also add apple cider vinegar to olive oil and pour it over vegetables to eat raw or roast.

Recipes

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8 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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