Calories in Applesauce

Applesauce is an easily available food which is served as a side dish or is used as an ingredient in various desserts, cakes and muffins. It is used as a condiment for roasted pork or it is enjoyed with potato pancakes/fries.

Some people serve it with desserts while some enjoy applesauce itself as a dessert. It is used as a substitute for oil and butter in the batter, to reduce the calories in desserts. Calories in applesauce being relatively low, you can consume the sauce in various ways.

As the name suggests, applesauce is nothing but apple puree. Spices like cinnamon are added to enhance the flavor of the sauce. Baby-food also contains oatmeal, applesauce and fruits like bananas, cherries and apricots. Canned sauce is easily available in all super markets.

All brands present their products in attractive packs. The sauce is made available in glass jars, tins, plastic containers and ceramic containers. Small cups of applesauce are also available for children.

Calories in applesauce may vary according to the ingredients in the sauce. The sauce can be sweetened or unsweetened and it may or may not contain salt. Calories of the sauce may vary slightly according to the variety of apples used to prepare the sauce.

Some brands add vitamin C to this sauce. Calorie content of homemade applesauce may be slightly different from that of canned sauce, manufactured by a well-known brand. You are supposed to consume this sauce in moderate quantity (not a cup at a time).

According to USDA National Nutrient Database, there are 102 calories in 1 cup (244 g) applesauce (unsweetened, no ascorbic acid added). One cup canned applesauce (about 246 g) which is sweetened and which does not contain salt has 167 calories. One cup (255 g) of applesauce which is sweetened and which contains some salt has 194 calories.

So, depending upon the variety, calories in 1/ 2 cup applesauce would be between 51-97. One 4 oz. cup of Track Mott's Original Applesauce comes with 100 calories. Half cup (123 g) of Mott's organic unsweetened applesauce contains 50 calories.

According to USDA National Nutrient Database, 1 cup (246 g) of sweetened and canned applesauce (without salt) contains:

Calories: 167
• Protein: 0.39 g
• Total Fat: 0.42 g
• Saturated fat: 0.074 g
• Carbohydrates: 43.03 g
• Fiber: 3.0 g
• Sugar: 36.09 g
• Calcium: 7 mg
• Iron: 0.3 mg
• Magnesium: 7 mg

• Phosphorus: 15 mg
• Potassium: 184 mg
• Sodium: 5 mg
• Zinc: 0.7 mg
• Manganese: 0.074 mg
• Vitamin A: 15 IU
• Vitamin E: 0.44 mg
• Vitamin K: 1.5 mcg
• Copper: 0.079 mg
• Selenium: 0.7 mcg

• Thiamin: 0.042 mg
• Riboflavin: 0.054 mg
• Niacin: 0.177 mg
• Pantothenic acid: 0.108 mg
• Folate: 2 mcg
• Choline: 8.1 mg
• Betaine: 10.2 mg
• Vitamin B-6: 0.066 mg
• Beta carotene: 7 mcg
• Lutein and zeaxanthin: 44 mcg

One cup (244 g) of unsweetened applesauce (without ascorbic acid) contains 22.91 g sugar. This shows that the sauce is rich in sugars. So it is to be consumed in moderation. Consumption of restricted quantity of applesauce helps you enjoy low calorie desserts.

The sauce contains various vitamins and minerals which help improve your overall health by strengthening your immune system. This sauce is a great source of pectin, a soluble dietary fiber. Apples contain pectin which promotes reduced absorption of cholesterol from bile or food.

So consumption of pectin can help lower blood cholesterol levels. Applesauce works great for both diarrhea and constipation.

Applesauce contains negligible amount of saturated fat as compared to butter or oil. Moreover, it helps improve your digestive health and overall health as well. Now that you know applesauce is low in calories, you can enjoy it even more.