Few holiday flavors or scents create the same cozy feeling as warm apple cider. This drink has been enjoyed since Roman times, but its popularity has surged in the last few decades, with the global cider market exceeding $7 billion in 2022. Predictions show it could surpass $11 billion by 2032.

This rise in popularity is evident locally as well as globally. “Over the past ten years, our sales have more than doubled,” says Will Gormly, the owner of the 30-year-old Mountain Cider Company in Vermont.

He attributes the beverage’s enduring appeal to its “delicious flavor” and “sense of nostalgia.” For many, he explains, “It evokes memories of holidays and autumn activities.” He notes that it also serves as a fantastic caffeine-free option for kids who frequent coffee shops.

Besides its enjoyable taste, apple cider has several nutritional advantages. However, its high natural sugar levels make it crucial to avoid excessive intake.

What is apple cider?

Apple cider is created by “crushing apples and pressing out the juice,” says Gormly. It can be enjoyed either hot or cold without needing any additional ingredients, according to LeeAnn Weintraub, a registered dietitian and nutrition consultant in Los Angeles. However, “many people prefer it spiced with cinnamon, cloves, nutmeg, cardamom, or other spices,” she adds.

Unlike juice, apple cider retains more of the apple pulp and fiber because it’s less filtered, explains Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics.

Leslie Bonci, a sports dietitian for the Kansas City Chiefs and founder of Active Eating Advice, adds that apple juice is typically pasteurized, giving it a longer shelf life, while apple cider can be darker, with a stronger, tangier flavor and no added sweeteners.

A “hard” version of apple cider is also available, which is made by fermenting the sugars with yeast to create alcohol, notes Bonci.

Is apple cider healthy?

Unfiltered apple cider is less processed than apple juice, meaning it retains more fiber and vitamins, says Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim,” and an adjunct professor at New York University.

Nutrients found in apple cider include small amounts of calcium, magnesium, phosphorus, niacin, and iron, along with higher levels of potassium, which is beneficial for blood pressure control, says Bonci. The vitamin C in apple cider also contributes to immune health, according to Young.

Weintraub highlights apple cider’s rich polyphenol content – powerful antioxidants that can enhance immune health and help prevent chronic conditions like diabetes, heart disease, and cancer. She also emphasizes the importance of the pulp, which provides soluble fiber that aids in digestion.

Can you drink apple cider every day?

Even with its benefits, moderation is key when consuming apple cider. It is high in natural sugars, containing about 24-28 grams per serving, according to Bonci. Additionally, a serving can contribute up to 120 calories, which may lead to weight gain if consumed too often.

Another consideration is food safety; unpasteurized apple cider can harbor harmful bacteria and should be avoided by individuals with weakened immune systems, such as the elderly, pregnant women, and young children, warns Weintraub. Gormly concurs, advising that for safety reasons, one should select a pasteurized version when purchasing apple cider.