Apple cider vinegar

No E-numberSauces & dressingsOrigin: Plant

Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

Gluten-freeYes

HalalYes

KosherYes

KetoYes

Almost no carbohydrate.

Low-FODMAPYes

A tablespoon is low FODMAP.

The short answer

Apple cider vinegar is a fermented apple product with no E-number, and one of the safest things on a label, so it fits every diet. It seasons and preserves rather than nourishes, so reach for it when you want acid without more salt or sugar.

90/100

Generally safe

Fine for most people at normal amounts.

E-numberNone

Comes fromPlant

What it doesSauces & dressings

Glycemic index—

Daily limitNot set

Also calledApple cider vinegar, Apple vinegar

Rules by country

🇺🇸 US FDANot evaluated as an additive

🇪🇺 European UnionNot evaluated as an additive

🇨🇦 Health CanadaNot evaluated as an additive

CaliforniaNo extra rules

Apple cider vinegar is a food and carries no E-number, so it is outside the additive system. EU and US rules both set 4 percent acetic acid as the floor for a product sold as vinegar, and the label states the acidity in percent rather than carrying an additive number. Because the acid is the preservative, the bottle needs nothing added to keep.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

The juice of crushed apples is fermented into cider and then further into vinegar by acetic acid bacteria, and the brown colour and the smell of apples in a good bottle come from the pulp left in it. Commercial apple cider vinegar is sold at about 5 percent acidity, and a tablespoon has roughly 3 calories, no fat and no meaningful carbohydrate. The bacteria and the acid do the preserving, so it needs nothing added to keep for months.

Where it comes from: Apple cider vinegar starts as pressed apple juice, fermented into cider and then into vinegar by acetic acid bacteria. The cloudy brown colour and the smell of apples come from the fruit solids left in the bottle, and unfiltered bottles keep more of them.

Why it’s in food

Dressing salads and cold food
Pickling vegetables
Adding acidity to a sauce
Marinating meat and fish
Slowing the browning of cut fruit

Often found in

Salad dressingsDill picklesBruschettaChowderColeslawMarinated vegetables

Also listed as: Apple cider vinegar, Apple vinegar, Cider vinegar, ACV

Health & gut impact

What a tablespoon addsBenefit

A tablespoon of apple cider vinegar carries about 3 calories with no fat, no sugar and almost no carbohydrate, so it is one of the few dressings that adds flavour without adding energy. It also brings only a trace of sodium, well under 10 milligrams.

USDA FoodData Central, apple cider vinegar

Acidity and preservationBenefit

A commercial bottle is sold at about 5 percent acetic acid, and EU and US rules set 4 percent as the floor for anything called vinegar. That acid is what keeps the bottle stable on the shelf and preserves the food it is added to.

European Commission Regulation (EC) No 1333/2008

Tooth enamelUnder study

Five percent acetic acid is strong enough to etch enamel when it stays in contact with it, so vinegar drinks and straight shots are a bad idea for teeth. Rinse with water and wait before brushing rather than brushing straight afterwards.

NHS, tooth decay

What can I use instead?

Malt vinegar

Ratio: Use the same amount

Best for: A slightly milder, darker sharpness

Lemon juice

Ratio: Use two thirds of the volume and a splash of water

Best for: Brightening a dressing

Rice vinegar

Ratio: Use the same amount

Best for: A gentler acidity in a dressing

More sauces & dressings:

Balsamic vinegarBalsamic vinegar is an aged grape vinegar with no E-number, and it is safe and fits every diet except low-FODMAP in larger amounts. It is one of the few vinegars carrying real sugar, so measure a tablespoon rather than pouring.Generally safe Barbecue sauceBarbecue sauce is a sweet, salty tomato sauce with molasses in it. It is safe, but a tablespoon carries 4 to 9 grams of sugar and 105 to 260 milligrams of sodium, which makes it one to skip on a low-sugar or low-salt list.Use in moderation Hoisin sauceHoisin is a thick, sweet Chinese barbecue sauce, safe to eat but heavy on sugar and salt, and unsuitable for keto and for strict gluten-free or low-FODMAP diets. For the flavor without the jar, mix soy sauce with a little honey and star anise.Use in moderation KetchupKetchup is tomato, vinegar, sugar and salt, and it is safe, vegan and gluten-free. The catch is that a tablespoon carries about 4 grams of sugar and roughly 160 milligrams of sodium, so a bottle that gets used daily is worth measuring.Use in moderation

Common questions

Does apple cider vinegar have any health benefits?

There is no good evidence that a spoonful of it does anything a balanced diet does not already do. Its real value is practical: flavour and acidity with no sugar, no salt and almost no calories.

Is apple cider vinegar the same as distilled white vinegar?

No. White vinegar is grain alcohol turned into vinegar and comes out clear, while cider vinegar is made from fermented apple juice and keeps the colour and the smell of the fruit. They do the same job in a recipe.

Can I use apple cider vinegar on my teeth?

It is a bad idea. Five percent acetic acid erodes enamel, and brushing straight afterwards makes it worse because the enamel is softened. Rinse with water and wait about half an hour before brushing.

Does apple cider vinegar go off?

Not really, and that is the point of it. The acid and the bacteria that made it preserve it, so a bottle keeps for a year or more in the cupboard. A cloudy film or a strand of cellulose on the surface is harmless and can be strained out.

Is Apple cider vinegar safe?

Generally safe (90/100). Apple cider vinegar is a food and carries no E-number, so it is outside the additive system. EU and US rules both set 4 percent acetic acid as the floor for a product sold as vinegar, and the label states the acidity in percent rather than carrying an additive number. Because the acid is the preservative, the bottle needs nothing added to keep.

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Scientific sources & regulatory citations

USDA FoodData Central, apple cider vinegar
European Commission Regulation (EC) No 1333/2008
NHS, tooth decay