Apple Sauce Nutrition Facts

Calories, fat, protein, and carbohydrate values for Apple Sauce.


There are 75 calories in Apple Sauce.


Nutrition Facts
Apple Sauce
Serving Size:


container (111 grams)

Amount Per Serving
Calories from Fat 1.7
Calories 75

% Daily Value*

Total Fat 0.2 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 2.2 milligrams

Potassium 83 milligrams

Total Carbohydrates 19 grams

Dietary Fiber 1.3 grams

Sugars 16 grams
Protein 0.2 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Fruits > Apples & Applesauce (Shelf-Stable)

How long would it take to burn off 80 KCal?
Walking (3mph) 20 minutes
Running (6mph) 7 minutes
Bicycling (10mph) 10 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Applesauce is a versatile and delicious food that is loved by people of all ages. Whether enjoyed on its own, used as a topping, or incorporated into various recipes, apple sauce offers a number of features and benefits that make it a popular choice. In this expert article, we will explore the key features, benefits, and drawbacks of apple sauce to provide you with a comprehensive understanding of this delicious fruit-based product.
Features of Apple Sauce:

1. Nutritional Composition:

Applesauce is a low-calorie food option that provides essential nutrients. While the exact nutritional profile may vary depending on the brand and preparation method, applesauce is generally low in fat and protein. It is a good source of fiber, which aids in digestion and provides a feeling of fullness. Applesauce also contains important vitamins and minerals, including vitamin C and potassium.

2. Versatility of use:

One of the most notable features of applesauce is its versatility. It can be enjoyed in a variety of ways, making it a convenient and adaptable food. Applesauce can be eaten on its own as a snack, used as a topping for pancakes, waffles or oatmeal, or incorporated into recipes for baked goods such as cakes and muffins. Its smooth texture and mildly sweet flavor make it an excellent ingredient for adding flavor and moisture to dishes.
Benefits of Applesauce:

1. Nutritional benefits:

Applesauce offers several nutritional benefits. It is a good source of fiber, which aids in digestion and promotes a healthy digestive system. The presence of vitamins and minerals, such as vitamin C and potassium, contribute to overall well-being and support essential bodily functions. In addition, Applesauce is naturally low in fat and cholesterol, making it a healthier alternative to high-fat spreads and toppings.

2. Digestive aid:

The fiber in applesauce plays an important role in supporting digestive health. The soluble fiber in applesauce can help regulate bowel movements and relieve constipation. It also promotes the growth of beneficial gut bacteria, which contributes to a healthy gut microbiome. Including applesauce in your diet can help maintain a regular and healthy digestive system.

3. Versatile culinary ingredient:

The versatility of applesauce as a culinary ingredient is another important benefit. It can be used as a substitute for oil or butter in baking recipes, reducing the overall fat content while keeping baked goods moist and flavorful. Applesauce can also be used as a natural sweetener in recipes, reducing the need for refined sugars. Its ability to enhance the flavor and texture of dishes makes it a valuable addition to any kitchen.
Disadvantages of Applesauce:

1. Added sugar:

Some commercially available applesauce products may contain added sugar to enhance flavor. It is important to read labels and choose applesauce options with no or minimal added sugars. Excessive consumption of added sugars can contribute to weight gain, tooth decay, and other health problems. Choosing unsweetened or homemade applesauce can help mitigate this drawback.

2. Processing methods:

Certain processing methods used to make applesauce, such as high heat and long cooking times, can result in the loss of some heat-sensitive nutrients. While applesauce still retains many of its nutritional benefits, it should be noted that fresh whole apples may offer slightly higher nutrient content. However, the convenience and availability of applesauce makes it a practical choice for incorporating apples into your diet.


Applesauce is a delicious and versatile fruit-based product that offers a number of features and benefits. With its nutritional profile, versatility of use and multiple culinary applications, applesauce is a convenient and delicious way to incorporate the goodness of apples into your daily diet. While some commercial options may contain added sugars and undergo processing methods that affect nutrient content, choosing unsweetened or homemade apple sauce can help maximize its benefits. Embrace the wonders of applesauce and explore the many ways to enjoy this tasty and nutritious treat.

Questions and Answers

Is apple sauce a healthy snack option?
Yes, apple sauce can be a healthy snack option. It is low in calories, fat, and cholesterol-free. It provides dietary fiber and essential vitamins and minerals. However, it is important to choose apple sauce with no added sugars or opt for homemade versions to ensure maximum health benefits.
Can apple sauce be used as a substitute for oil or butter in baking?
Yes, apple sauce can be used as a substitute for oil or butter in baking recipes. It helps reduce the overall fat content while keeping the baked goods moist and flavorful. Replace oil or butter with an equal amount of apple sauce for a healthier alternative in your favorite recipes.
Can apple sauce be given to infants and young children?
Apple sauce can be a suitable food option for infants and young children. However, it is important to introduce it gradually and ensure that it is the appropriate consistency for their age and stage of development. Homemade apple sauce without added sugars is generally recommended for young children to avoid unnecessary sugar intake.
Does apple sauce have the same nutritional benefits as whole apples?
While apple sauce retains many of the nutritional benefits of whole apples, some heat-sensitive nutrients may be slightly reduced due to processing methods. Fresh whole apples may offer a slightly higher nutrient content. However, apple sauce still provides essential dietary fiber, vitamins, and minerals, making it a nutritious choice.
How long does apple sauce typically last?
The shelf life of apple sauce varies depending on whether it is homemade or commercially produced. Unopened store-bought apple sauce, especially those in shelf-stable packaging, can last for several months. Once opened, it should be refrigerated and consumed within a week or according to the package instructions. Homemade apple sauce may last for about a week when stored in an airtight container in the refrigerator.