Applesauce, canned, sweetened, with salt
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
This is a smooth, sweetened purée of cooked apples, often with a hint of salt to brighten the flavor. Its texture is uniformly velvety, with a comforting, nostalgic taste that balances gentle sweetness and mild tartness. Nutritionally, it's a low-calorie, virtually fat-free source of quick energy from its carbohydrate content.
Calorie split: 1% protein · 97% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, familiar sweetness and smooth, spoonable texture that evokes childhood. It's a beloved, versatile staple that works as a simple snack, a baking ingredient, or a classic accompaniment to pork dishes.
⚠️ Watch-outs & how to enjoy it better
The added sugar and salt make it less ideal for those monitoring blood sugar or sodium intake. To mitigate, pair it with a source of protein or healthy fat (like nuts or yogurt) to slow sugar absorption, and be mindful of portion sizes. Those with specific dietary restrictions should check labels for added preservatives.
Key benefits
- Low in fat and calories, making it a light snack or side.
- Provides quick, easily digestible energy from carbohydrates.
- Contains some dietary fiber, aiding in digestion.
- The added salt can enhance flavor and help with electrolyte balance.
- A versatile, shelf-stable fruit option for various diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the 19th century, applesauce was often served as a sauce for meat dishes in America because it was a practical way to use surplus apples and stretch meals.
Full nutrition (USDA data · scales with serving)
| Water | 79.6 g |
| Energy | 76.0 kcal |
| Energy | 318 kj |
| Protein | 0.18 g |
| Total lipid (fat) | 0.18 g |
| Ash | 0.14 g |
| Carbohydrate, by difference | 19.9 g |
| Fiber, total dietary | 1.2 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 7.0 mg |
| Potassium, K | 61.0 mg |
| Sodium, Na | 28.0 mg |
| Zinc, Zn | 0.04 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.19 mg |
| Pantothenic acid | 0.05 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 11.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.01 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.00 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.00 g |
| Alanine | 0.01 g |
| Aspartic acid | 0.03 g |
| Glutamic acid | 0.02 g |
| Glycine | 0.01 g |
| Proline | 0.01 g |
| Serine | 0.01 g |
FAQ
Is canned applesauce with salt the same as homemade?
Not exactly. Canned versions often have added sugar, salt, and sometimes preservatives for shelf stability and consistent flavor. Homemade allows control over sweetness and salt content.
Can I use it as a fat substitute in baking?
Yes, it's a common swap. You can replace about half the fat (like oil or butter) in muffins, cakes, or quick breads with applesauce to reduce calories and add moisture, though it may change the texture slightly.
Why is salt added to sweet applesauce?
A small amount of salt is a flavor enhancer. It doesn't make the sauce taste salty but rather balances and intensifies the natural sweetness of the apples, creating a more rounded taste.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.76 kcal/g · 1% calories from protein · 1.2 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.