Blended into fruit or vegetable purees
Blended fruit or vegetable purees are smooth, single-ingredient preparations made by cooking and blending produce like apples, carrots, or sweet potatoes until velvety. They are foundational in global cuisines, from baby foods and sauces to soups and desserts, with no single origin as the technique is universal.
🍽️ Nutrition at a glance
These purees are typically high in carbohydrates from natural sugars and starch, with minimal fat and protein. They are excellent sources of dietary fiber, vitamins (like A and C), and minerals (like potassium), with a calorie range of 50-120 kcal per standard cup serving, depending on the produce.
Nutrition breakdown
| Calories | 100 kcal |
| Protein | 1.5 g |
| Carbs | 24 g |
| Fat | 0.3 g |
| Fiber | 4.5 g |
| Sugar | 14 g |
| Sodium | 30 mg |
| Vitamin A | 450 mcg |
| Vitamin C | 15 mg |
| Potassium | 400 mg |
| Manganese | 0.3 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 20 mcg |
| Magnesium | 15 mg |
| Iron | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, they are often a first solid food for infants worldwide, while nutritionally, the blending process breaks down cell walls, making certain nutrients more bioavailable than in raw, whole produce.
