Applesauce, unsweetened
Common food
Photo: Wikipedia
Unsweetened applesauce is a smooth, velvety purée of cooked apples, offering a naturally sweet and tangy flavor with a comforting, spoonable texture. At just 52 calories per 100g, it provides a light yet satisfying treat, with its carbohydrate content coming primarily from the fruit's own sugars and fiber. It's a simple, wholesome staple that captures the essence of fresh apples in a convenient, ready-to-eat form.
Calorie split: 2% protein · 95% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting sweetness and its incredible versatility—it's equally at home as a baby food, a baking substitute, or a simple side dish. Its mild, familiar flavor makes it a crowd-pleaser for all ages, evoking memories of home cooking and wholesome snacks.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its natural sugar content, which can cause blood-sugar spikes if consumed in large amounts, especially for those managing diabetes. 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 sticking to a ½-cup serving.
Key benefits
- Low in fat and calories, making it a light snack option.
- Provides dietary fiber, which supports digestive health.
- Naturally sweet without added sugars, offering a healthier alternative to sugary desserts.
- Contains small amounts of vitamin C and potassium from the apples.
- Easy to digest, often recommended for those with sensitive stomachs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In the 18th and 19th centuries, unsweetened applesauce was often served as a condiment with meat dishes in American and European cuisine, much like we use cranberry sauce today, to balance rich, fatty flavors.
Full nutrition (USDA data · scales with serving)
| Water | 87.1 g |
| Energy | 52.0 kcal |
| Protein | 0.27 g |
| Total lipid (fat) | 0.16 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 9.7 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.04 mg |
| Magnesium, Mg | 4.0 mg |
| Phosphorus, P | 9.0 mg |
| Potassium, K | 108 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 | 43.7 mg |
| Thiamin | 0.03 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 | 2.2 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 | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.16 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 unsweetened applesauce healthy?
Yes, it's a healthy option because it contains no added sugars, is low in fat, and provides dietary fiber and vitamins from the apples.
Can I use unsweetened applesauce in baking?
Absolutely! It's a popular substitute for oil or butter in recipes to reduce fat and add moisture, though it may slightly alter the texture and flavor.
How long does unsweetened applesauce last?
Homemade or opened store-bought applesauce can be refrigerated for 5-7 days. For longer storage, it can be frozen for up to 6 months.
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 0.52 kcal/g · 2% calories from protein · 1.1 g fiber · 9.7 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.