Applesauce, flavored
Common food
Photo: Wikipedia
Flavored applesauce is a smooth, sweetened purée of cooked apples, often with added fruit juices, spices, or artificial flavorings for a brighter, more consistent taste. Its texture ranges from silky-smooth to slightly chunky, offering a comforting, nostalgic snack. Nutritionally, it's a low-fat, low-protein source of quick energy, primarily from its natural and added sugars.
Calorie split: 1% protein · 97% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its sweet, familiar taste and smooth, comforting texture that evokes childhood nostalgia. It's incredibly versatile, serving as a quick snack, a baby food, or a fat substitute in baking.
⚠️ Watch-outs & how to enjoy it better
The added sugars can cause blood-sugar spikes, making it less ideal for diabetics or those monitoring sugar intake. To counteract this, pair it with a source of protein (like Greek yogurt) or healthy fat (like nuts) to slow digestion. Choosing unsweetened varieties is also a simple fix.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Low in fat and contains no cholesterol.
- A convenient, shelf-stable fruit option for busy schedules.
- Can be a gentle food for digestive recovery or for those with chewing difficulties.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the 19th century, applesauce was often served as a condiment with meat, much like ketchup is today, because its acidity helped cut through the richness of fatty dishes.
Full nutrition (USDA data · scales with serving)
| Water | 81.4 g |
| Energy | 75.0 kcal |
| Protein | 0.25 g |
| Total lipid (fat) | 0.17 g |
| Carbohydrate, by difference | 18.0 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 15.6 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.04 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 8.0 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 40.8 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.08 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 2.1 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 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 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Applesauce, canned, sweetened, with salt — USDA does not publish this profile for Applesauce.
| 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 flavored applesauce the same as regular applesauce?
Not exactly. Flavored applesauce typically has added sugars, fruit juices (like pear or cherry), or artificial flavorings to enhance or standardize its taste, whereas regular applesauce is often just apples and water.
Can I use flavored applesauce in baking?
Yes, but be mindful of the extra sugar. It works well in recipes like muffins, cakes, and quick breads where it can replace some of the oil or butter for moisture. You may need to slightly reduce other sugars in the recipe.
How does flavored applesauce compare nutritionally to an apple?
A whole apple has more fiber, less sugar (especially no added sugar), and a lower glycemic impact. Flavored applesauce is more concentrated in sugar and lacks the full-fiber benefit of the whole fruit.
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 0.75 kcal/g · 1% calories from protein · 1.0 g fiber · 15.6 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.