1 serving (113 grams) contains 47 calories, 0.2 grams of protein, 0.1 grams of fat, and 12.8 grams of carbohydrates.
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Nutrition Information
Calories |
102.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.9 mg | 0% | |
| Total Carbohydrates | 27.7 g | 10% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 23.0 g | ||
| protein | 0.4 g | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 9.8 mg | 0% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 181.3 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Applesauce
Applesauce is a puree made from cooked apples, popular in both European and North American cuisines. It dates back centuries as a method to preserve apples, a staple in temperate climates. Nutritionally, it is low in calories (42 per 100g) and fat (0.1g) while providing a modest source of carbohydrates (11.3g) and dietary fiber (1.1g). Applesauce contains small amounts of calcium (4mg), iron (0.23mg), and vitamin C (1mg), though some vitamin content may decline during cooking. Unsweetened versions are widely considered a healthy snack or cooking ingredient.
Health Benefits
- Supports digestion due to its dietary fiber content (1.1g per 100g), which helps maintain healthy bowel movements.
- Provides a quick source of energy from natural sugars and carbs (11.3g per 100g), making it ideal for pre- or post-workout fueling.
- Contains small but beneficial amounts of antioxidants, such as vitamin C (1mg per 100g), which support immune health.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator and consume within 7-10 days. For longer storage, freezing is recommended.
Common Questions About Applesauce Nutrition
Is applesauce high in protein?
No, applesauce is not a significant source of protein. A 100g serving contains only 0.17 grams of protein, making it primarily a source of carbohydrates rather than protein.
Can I eat applesauce on a keto diet?
Applesauce is generally not suitable for a keto diet due to its high carbohydrate content. A 100g serving contains 11.3 grams of carbs, with 9.39 grams coming from sugars, which can easily exceed daily carb limits for keto.
What are the health benefits of applesauce?
Applesauce can be a good source of fiber (1.1g per 100g), aiding digestion and promoting gut health. It is also relatively low in calories (42 per 100g), making it a light snack. However, watch for added sugars in store-bought varieties, which can reduce its nutritional value.
What is a recommended portion size for applesauce?
A typical portion size for applesauce is around ½ cup (approximately 122g), which contains about 51 calories and 13.8g of carbs. This serving is moderate and suitable for most diets but should be adjusted based on individual calorie and carbohydrate needs.
How does applesauce compare to whole apples?
Whole apples generally retain more fiber and nutrients than applesauce, as some fiber may be lost during processing. For example, a medium apple contains about 4g of fiber compared to 1.1g in 100g of applesauce. Applesauce, however, can be easier to digest and serve as a convenient ingredient for recipes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Applesauce DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Apples and Health: A Review of Nutritional BenefitsNational Library of Medicine (PubMed)Scientific review on the health benefits of apples and apple products, including applesauce, highlighting their dietary fiber and polyphenols.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services; U.S. Department of AgricultureOfficial dietary recommendations emphasizing fruits, including apples and apple-based products like applesauce.
- Fiber and Cardiovascular DiseasesAmerican Journal of Clinical NutritionPeer-reviewed study linking dietary fiber, found in unsweetened applesauce, with cardiovascular health benefits.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
