Nutrition for Applesauce

Calories, Protein, Vitamins and More

Applesauce Nutrition Summary

One cup of applesauce (244 grams or 0.5 lb) contains 102 calories and 0.4 grams of protein. Applesauce consist of 88% water, 11% carbohydrates, and less than 1% of protein or fat.

Applesauce is an excellent source of a few nutrients, including dietary fiber. It also contains significant amounts of carbohydrates and potassium.

In one cup of applesauce:

  • Calories: 102
  • Protein: 0.4 g
  • Sugar: 22.9 g
  • Dietary fiber: 2.7 g
  • Fat: 0.2 g
  • Sodium: 4.9 mg
There is no significant amounts of saturated fat or cholesterol in applesauce.

See the Applesauce Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Applesauce, canned, unsweetened, without added ascorbic acid.

Calories in Applesauce

Applesauce has 102 calories per cup or 42 calories for every 100 grams. Most of its calories are from carbohydrates.

97% of calories in applesauce are from carbohydrates, 2% of calories are from fat and 1% of calories are from protein.

Calories from Carbs

The majority, or 97% of the calories in applesauce are from carbohydrates. The carbs in applesauce are mostly in the form of dietary fiber and sugar (11% and 89%). 1 cup of applesauce has 11% of daily values or 2.7 grams of dietary fiber.

  • Dietary fiber: 2.7 g
  • Sugar: 22.9 g
There is no significant amounts of starch in applesauce.

Calories from Fat

A small portion, or 2% the calories in Applesauce are from fat. Applesauce is very low in total fat, with 0.2 grams per cup. Most of the fat in applesauce are healthier unsaturated fats.

Applesauce is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
There is no significant amounts of cholesterol, trans fat, saturated fat, monounsaturated fat or polyunsaturated fat in applesauce.

Calories Similar to Applesauce

Some other fruits or fruit juices with similar calories to applesauce by weight:

Protein in Applesauce

A single cup of Applesauce contains 0.4 grams of protein. Applesauce is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.41 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in applesauce.

Protein Similar to Applesauce

Some other fruits or fruit juices with similar amounts of protein to applesauce by weight:

Vitamins and Minerals in Applesauce

Applesauce is a source of potassium. It also contains significant amounts of thiamin (Vitamin B1), riboflavin (Vitamin B2), Vitamin B6 and copper.

Vitamins in applesauce (1 cup):
  • Vitamin a: 2.4 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 2.4 mg
  • Vitamin e: 0.4 mg
  • Folate: 7.3 ug
  • Vitamin k: 1.2 ug
Minerals in applesauce (1 cup):
  • Calcium: 9.8 mg
  • Potassium: 180.6 mg
  • Iron: 0.6 mg
  • Magnesium: 7.3 mg
  • Zinc: 0.1 mg
  • Selenium: 0.7 ug
  • Phosphorus: 12.2 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 5.4 mg
There is no significant amounts of pantothenic acid or vitamin b12 in applesauce.

Flavonoids and Carotenoids in Applesauce [3]

Applesauce contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids quercetin. In one cup of applesauce:

  • beta-carotene: 32 ug
  • lutein + zeaxanthin: 44 ug
  • Quercetin: 4.88 mg

Applesauce Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Applesauce in Cooking

Applesauce is in the top 10% of most popular ingredients for recipes. Applesauce can be consumed raw. Most recipes call for one or two cups of applesauce.

Friends and Relatives of Applesauce

Foods commonly cooked with applesauce:

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