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applesauce.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

apple sauce

Recipes with applesauce + Add to pantry

SERVING

CALORIES

PROTEIN

0.20g

CARBS

11.3g

FAT

0.10g

FIBER

1.2g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories42kcal—

Protein0.20g0%

Carbohydrates11.3g4%

Fiber1.2g4%

Sugar9.2g18%

Total fat0.10g0%

Saturated fat0.01g0%

Trans fat0g—

Cholesterol0mg0%

Water88.2g—

MINERALS

Sodium2.0mg0%

Potassium74mg2%

Calcium2.0mg0%

Iron0.10mg1%

Magnesium3.0mg1%

Phosphorus7.0mg1%

Zinc0.02mg0%

Copper0.02mg2%

Manganese0.03mg1%

Selenium0.10µg0%

VITAMINS

Vitamin A1.0µg0%

Vitamin C1.0mg1%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K0.40µg0%

Thiamin (B1)0.01mg1%

Riboflavin (B2)0.01mg1%

Niacin (B3)0.10mg1%

Pantothenic acid (B5)0.05mg1%

Vitamin B60.03mg2%

Folate (B9)1.0µg0%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup250g

1 tablespoon15.6g

1 teaspoon5.2g

1 ml1g

1 liter1041.7g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, particularly pectin, which supports digestive health and promotes satiety.
✓Contains antioxidants like quercetin and vitamin C, which help protect cells from oxidative damage.
✓Unsweetened varieties are low in calories and fat, making it a useful ingredient for weight management.
✓Can help regulate blood sugar levels due to its soluble fiber content, especially when made with the peel.

COOKING TIPS

In the kitchen.

1Substitute unsweetened applesauce for oil or butter in a 1:1 ratio in baked goods like muffins and quick breads to reduce fat and calories.
2Serve as a traditional condiment with savory dishes like roasted pork, poultry, or potato pancakes (latkes).
3Stir into oatmeal, yogurt, or cottage cheese for natural sweetness and a boost of fiber.
4Use as a base for sauces and glazes for meats, or as a gentle first food for infants.

STORAGE

Keep it fresh.

Store unopened, commercially packaged applesauce in a cool, dark pantry for up to one year past the best-by date.
Once opened, transfer to an airtight container and refrigerate for up to 10 days.
Freeze homemade or leftover applesauce in freezer-safe containers or ice cube trays for up to 2 months.

FAQ

Frequently asked questions.

Is applesauce healthy?

Yes, applesauce is a healthy addition to most diets, especially when unsweetened. It is low in calories and fat while providing essential dietary fiber like pectin, which supports digestive health, and antioxidants like vitamin C that protect cells from damage.

Is applesauce good for weight loss?

Unsweetened applesauce is an excellent food for weight management because it contains only 42 calories per 100g and is virtually fat-free. The soluble fiber content helps promote satiety, making you feel full for longer periods.

Can I use applesauce as a substitute for oil or butter in baking?

Yes, you can typically substitute oil or butter with applesauce in a 1:1 ratio to reduce fat and calories in recipes like muffins and cakes. This substitution adds significant moisture, though it may result in a slightly denser or more moist texture.

Is applesauce vegan and gluten-free?

Pure applesauce is naturally both vegan and gluten-free as it is made from fruit. However, always check the labels of commercially processed brands to ensure no gluten-containing thickeners or non-vegan additives have been included.

Is applesauce keto-friendly?

Applesauce is generally not considered keto-friendly because it contains approximately 11.3g of carbohydrates per 100g. Since most of these carbs come from natural sugars, it can easily exceed the daily carb limits for those on a strict ketogenic diet.

How long does opened applesauce last in the fridge?

Once opened, store-bought applesauce should be kept refrigerated and is typically best consumed within 7 to 10 days. Homemade applesauce lacks commercial preservatives and should generally be eaten within 5 to 7 days.

Can you freeze applesauce?

Yes, applesauce freezes very well and can be stored in the freezer for up to 12 months. It is best to freeze it in airtight containers or heavy-duty freezer bags, leaving a small amount of headspace for expansion.

Is applesauce good for an upset stomach?

Applesauce is a staple of the BRAT diet (Bananas, Rice, Applesauce, Toast) because it is very easy to digest. Its pectin content is a soluble fiber that can help firm up stools and soothe the digestive tract during illness.

Can I use applesauce as an egg substitute?

Applesauce is a popular vegan egg replacement in baking. Use 1/4 cup (approximately 60g) of unsweetened applesauce to replace one large egg; this works best in moist baked goods like brownies, muffins, and quick breads.

Does applesauce contain a lot of sugar?

While applesauce contains natural fruit sugars (fructose), many commercial varieties contain significant amounts of added cane sugar or corn syrup. To keep sugar intake low, look for labels marked 'unsweetened' or 'no sugar added'.

RECIPES