Applesauce unsweetened

Snack

Item Rating: 79/100

1 serving (122 grams) contains 50 calories, 0.2 grams of protein, 0.1 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (244g)

Calories		100
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		26.0 g	9%
	Dietary Fiber	2.6 g	9%
	Sugars	22 g
protein		0.4 g	0%
Vitamin D		0 mcg	0%
Calcium		12.0 mg	0%
Iron		0.4 mg	2%
Potassium		180 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (1.7%)

Protein: 1 cal (1.5%)

Carbs: 104 cal (96.8%)

About Applesauce unsweetened

Unsweetened applesauce is a smooth, semi-liquid food made from cooked and pureed apples, originating as a popular dish in European and North American cuisines. It consists primarily of apples and water, with no added sugars, making it a low-calorie and naturally sweet option. It is cherished for its simplicity and versatility in both sweet and savory recipes. Nutritionally, unsweetened applesauce is low in fat and sodium while providing fiber and small amounts of vitamins C and A. One cup (244g) contains roughly 100 calories, 2g of fiber, 0.3g of fat, and 24g of natural sugars from the fruit itself, along with 2% of the daily recommended iron intake. Due to its mild flavor and smooth texture, it’s suitable for toddlers, adults, and individuals with certain dietary restrictions like low-fat or low-sodium diets.

Health Benefits

• Rich in dietary fiber (2g per cup), aids digestion and promotes gut health.
• Contains vitamin C (over 3mg per cup), which supports immune function and skin health.
• Low sodium content (about 10mg per cup), helps maintain cardiovascular health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat, low-sodium

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store unsweetened applesauce in an airtight container in the refrigerator for up to 7 days or freeze for longer preservation. Keep refrigerated after opening.

Common Questions About Applesauce unsweetened Nutrition

What is the nutritional content of unsweetened applesauce?

Unsweetened applesauce is low in calories, with about 50-60 calories per half-cup serving. It contains less than 0.5 grams of protein, around 13-15 grams of carbohydrates, and negligible fat. It also provides small amounts of vitamin C and potassium, making it a light and nutritious snack option.

Can I include unsweetened applesauce on a keto or low-carb diet?

Unsweetened applesauce is not ideal for keto diets due to its higher carb content, with approximately 13-15 grams of net carbs per half-cup serving. While it can fit a general low-carb diet in moderation, it may exceed the strict limits of keto meal plans, which typically limit carbs to about 20-50 grams per day.

What are the health benefits or concerns of eating unsweetened applesauce?

Unsweetened applesauce is a source of dietary fiber and vitamin C, which supports digestion and immune health. However, given its lower protein and fat content, it should be paired with other nutrient-dense foods for a balanced meal. It is also free from added sugars, making it a healthier alternative to sweetened versions.

What is the recommended portion size for unsweetened applesauce?

A standard serving size of unsweetened applesauce is about half a cup (roughly 120 grams). This portion provides a manageable calorie count and carbs while allowing its fiber and nutrients to contribute to your overall daily intake. Larger portions should be consumed cautiously if monitoring carb content or calorie intake.

How does unsweetened applesauce compare to whole apples?

Unsweetened applesauce is more processed and typically contains less fiber than a whole apple, as the skin is removed during preparation. However, it retains much of the nutrients found in apples, like vitamin C and potassium. Whole apples offer up to 4 grams of fiber per medium apple, whereas applesauce averages 1-2 grams per serving.

Data Sources & Scientific References