Unsweetened Applesauce Nutrition Facts

Calories, fat, protein, and carbohydrate values for Unsweetened Applesauce.


There are 102 calories in Unsweetened Applesauce.


Nutrition Facts
Unsweetened Applesauce
Serving Size:


cup (244 grams)

Amount Per Serving
Calories from Fat 2.2
Calories 102

% Daily Value*

Total Fat 0.2 grams

Saturated Fat 0 grams

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

Cholesterol 0 milligrams

Sodium 4.9 milligrams

Potassium 181 milligrams

Total Carbohydrates 27 grams

Dietary Fiber 2.7 grams

Sugars 23 grams
Protein 0.4 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Grocery > Condiments > Sauces / Dressings / Dips > Sauces (Shelf-Stable)

How long would it take to burn off 100 KCal?
Walking (3mph) 28 minutes
Running (6mph) 10 minutes
Bicycling (10mph) 14 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Unsweetened Applesauce: A healthy and versatile addition to your diet
When it comes to healthy food choices, unsweetened applesauce is a gem that is often underappreciated. Made from cooked and pureed apples, unsweetened applesauce offers a number of nutritional benefits without the added sugar found in its sweetened counterpart. In this expert article, we will explore the features, benefits, and drawbacks of unsweetened applesauce and why it deserves a place in your diet.

Features of Unsweetened Applesauce

Unsweetened applesauce is a simple yet versatile sauce that retains the natural sweetness of apples without the added sweetener. Here are some of the key features of unsweetened applesauce:

  1. Calories: One serving of unsweetened applesauce typically contains about 102 calories, making it a relatively low-calorie food option.
  2. Nutritional Composition: Unsweetened applesauce is low in fat, with only 0.2 grams of total fat per serving. It also contains 27 grams of carbohydrates and 0.4 grams of protein. In addition, unsweetened applesauce is a good source of fiber, providing 2.7 grams per serving.
  3. Vitamins and Minerals: Unsweetened applesauce contains important vitamins and minerals, including vitamin C, vitamin A, potassium, calcium, and iron. These nutrients contribute to overall health and well-being.

Benefits of Unsweetened Applesauce

Incorporating unsweetened applesauce into your diet can provide several benefits to your health and overall lifestyle. Here are a few notable benefits:

  1. Low in added sugar: Unlike sweetened applesauce, which can be high in added sugars, unsweetened applesauce provides a naturally sweet taste without the excess sugar. This makes it an excellent choice for people trying to reduce their sugar intake.
  2. Source of fiber: Unsweetened applesauce is a good source of fiber, which promotes healthy digestion and can help regulate blood sugar levels. The fiber content also helps promote a feeling of fullness, making it beneficial for weight management.
  3. Versatility in cooking: Unsweetened applesauce can be used in a variety of recipes as a substitute for oil or butter. It adds moisture and natural sweetness to baked goods such as muffins, cakes, and bread. It can also be enjoyed on its own as a healthy snack or as a topping for pancakes, oatmeal, or yogurt.
  4. Nutrient Rich: With its array of vitamins and minerals, unsweetened applesauce provides a nutritional boost to your diet. Vitamin C supports immune function, while vitamin A promotes healthy vision. Potassium helps maintain proper heart and muscle function, and calcium and iron are important for bone health and oxygen transport in the body.

Disadvantages of unsweetened applesauce

While unsweetened applesauce offers many benefits, it is important to consider its potential drawbacks:

  1. Limited flavor variety: Unsweetened applesauce may not offer the same variety of flavors as sweetened versions, which often come in a variety of fruit flavors. However, you can enhance the flavor by adding spices such as cinnamon or nutmeg to create a more personalized flavor profile.
  2. Texture differences: Unsweetened applesauce may have a slightly different texture than sweetened varieties due to the lack of added sugar. Some people may prefer the smoother texture of sweetened applesauce.


Unsweetened applesauce is a nutritious and versatile food choice that offers a number of benefits. Low in calories and fat, high in fiber, and packed with vitamins and minerals, unsweetened applesauce can be a valuable addition to a healthy diet. Whether enjoyed on its own, as a cooking substitute, or as a topping, unsweetened applesauce provides natural sweetness without the drawbacks of added sugar. Consider adding unsweetened applesauce to your meals and snacks for a delicious and healthy experience.

Questions and Answers

Is unsweetened applesauce a healthy choice?<br>
Yes, unsweetened applesauce is a healthy choice. It is low in calories, fat, and added sugars while providing essential vitamins, minerals, and dietary fiber.
Can unsweetened applesauce be used as a substitute for oil or butter in baking?<br>
Absolutely! Unsweetened applesauce can be used as a substitute for oil or butter in baking recipes. It adds moisture and natural sweetness to the final product while reducing the overall fat content.
Does unsweetened applesauce taste different from sweetened applesauce?<br>
Yes, unsweetened applesauce has a slightly different taste compared to sweetened varieties. It retains the natural sweetness of apples without the added sugars found in sweetened versions. However, you can enhance the flavor by adding spices like cinnamon or nutmeg, if desired.
Can I use unsweetened applesauce in savory recipes?<br>
While unsweetened applesauce is commonly used in sweet recipes, it can also be incorporated into savory dishes. It can add a subtle sweetness and moisture to dishes like marinades, sauces, or glazes for meats or roasted vegetables.
How should unsweetened applesauce be stored?<br>
Unsweetened applesauce should be stored in a cool and dry place before opening. Once opened, it should be refrigerated and consumed within a few days for optimal freshness and quality. Always check the packaging for specific storage instructions provided by the manufacturer.