Applesauce, canned, sweetened, without salt
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Canned sweetened applesauce is a smooth, golden purée of cooked apples, typically with added sugar and a hint of cinnamon. Its texture is uniformly soft and spoonable, offering a sweet, comforting flavor reminiscent of baked apples. Nutritionally, it is a low-calorie, low-fat source of simple carbohydrates, primarily from sugar, with minimal protein and fiber.
Calorie split: 1% protein · 97% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, sweet comfort and its incredible versatility as a topping, side, or baking ingredient. Its smooth texture and familiar apple flavor make it a universally appealing choice for all ages.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (14.67g per 100g) can cause blood-sugar spikes, which is a concern for diabetics or those monitoring sugar intake. To counteract this, pair it with a source of protein or healthy fat (like nuts or yogurt) to slow sugar absorption, and practice portion control by limiting servings to a few tablespoons.
Key benefits
- Quick and convenient source of energy from natural and added sugars.
- Low in fat and cholesterol-free.
- Contains a small amount of dietary fiber from apple pulp.
- Easy to digest, making it suitable for sensitive stomachs.
- Provides a modest amount of vitamin C from the apples.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the 17th century, applesauce was often served as a condiment for meat, not as a dessert, and was sometimes made with vinegar and spices instead of sugar.
Full nutrition (USDA data · scales with serving)
| Water | 82.0 g |
| Energy | 68.0 kcal |
| Energy | 283 kj |
| Protein | 0.16 g |
| Total lipid (fat) | 0.17 g |
| Ash | 0.21 g |
| Carbohydrate, by difference | 17.5 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 14.7 g |
| Sucrose | 1.0 g |
| Glucose | 5.5 g |
| Fructose | 7.3 g |
| Lactose | 0.00 g |
| Maltose | 0.89 g |
| Galactose | 0.00 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.12 mg |
| Magnesium, Mg | 3.0 mg |
| Phosphorus, P | 6.0 mg |
| Potassium, K | 75.0 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.03 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.07 mg |
| Pantothenic acid | 0.04 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 |
| Choline, total | 3.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.60 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 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 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 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 healthy?
It can be part of a healthy diet in moderation, as it is low in fat and provides some fiber. However, its high sugar content means it should be consumed sparingly, especially by those managing blood sugar levels.
Can I use applesauce as a substitute for oil in baking?
Yes, applesauce can replace oil in many baking recipes, typically using a 1:1 ratio. This reduces fat and calories while adding moisture and a mild apple flavor.
Does canned applesauce contain preservatives?
Most canned applesauce does not require preservatives due to the canning process, but it may contain added sugar and sometimes citric acid to maintain color and flavor.
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 0.68 kcal/g · 1% calories from protein · 1.2 g fiber · 14.7 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.