Applesauce, regular
Common food
Photo: Wikipedia
Regular applesauce is a smooth, cooked-down purée of apples, offering a naturally sweet flavor and a soft, spoonable texture. It's a classic comfort food, often enjoyed as a simple snack or a versatile ingredient. Nutritionally, it's a low-fat, low-protein source of quick energy from carbohydrates, primarily natural fruit sugars.
Calorie split: 1% protein · 97% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore its straightforward, nostalgic sweetness and comforting, smooth texture that evokes childhood. Its incredible versatility makes it a beloved pantry staple, perfect on its own, as a topping, or as a secret ingredient in baked goods.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content (15.56g per 100g) can cause rapid blood-sugar spikes, a concern for diabetics or those managing glucose levels. To counteract this, pair a small portion with a source of protein (like Greek yogurt) or healthy fat (like a handful of nuts) to slow sugar absorption. Also, check labels for added sugars and preservatives in commercial varieties.
Key benefits
- Good source of quick-digesting carbohydrates for energy
- Contains small amounts of dietary fiber from apple pulp
- Naturally low in fat and protein
- Easy to digest for sensitive stomachs
- A common fat substitute in baking recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In many Jewish culinary traditions, applesauce is a staple condiment served with savory potato latkes during Hanukkah, creating a classic sweet-and-savory contrast.
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
What's the difference between 'regular' and 'unsweetened' applesauce?
'Regular' applesauce often contains added sugars, while 'unsweetened' is made solely from apples and sometimes water or apple juice, resulting in a less sweet, more tart flavor and lower sugar content.
Can I use applesauce as a fat substitute in baking?
Yes, you can substitute applesauce for oil or butter in many recipes (like cakes or muffins) at a 1:1 ratio. This reduces fat and calories but may result in a denser, moister texture and a slightly fruity flavor.
Is applesauce a good food for toddlers?
Yes, its smooth texture and natural sweetness make it a popular first food. However, choose varieties with no added sugars, and be mindful of portion sizes due to the sugar content.
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.