• Canned, Sweetened 1 cup (255 g) – 194 calories
  • Canned, Unsweetened 1 cup (244 g) – 105 calories

Applesauce is often added to the main course or any food to add flavor. It has the power of enhancing the taste, as well as adding nutritional value to a meal. There aren’t many great-tasting food options that have the dual benefit of great flavor as well as being healthy.

It is well known that Applesauce is a great source of nutrients for children, teens, and even adults. Since every positive often comes with an underlying negative, those who are keen to avoid calories need to be aware that applesauce has 194 calories, a bit on the higher side for people looking to lose weight. Calorie-conscious eaters should probably go with the unsweetened option to lower the number of calories. This is relative of course, since the calorie count is still lower than other sauces. Nevertheless, the nutritional benefits one can obtain from applesauce outweigh the few extra calories.

The method of preparation also determines the calorie count and nutritional quality of the sauce. As apples often make it to the top of high pesticide lists, it is recommended to choose an organic applesauce without added sugar.

The preparation types below will help you understand the differences between sweetened and unsweetened applesauce.

Sweetened Applesauce

This is the most common type found in supermarkets and the type preferred by many. This option has sugars added to make the taste sweeter. It has 194 calories in a single cup and has 50 grams of carbohydrates. It is known as the one of the richest sources of the carbohydrates in the world. Applesauce is also high in fiber, with 3 grams of fiber along with various essential vitamins that one would find in regular apples. If selecting the smaller 4 ounce quantity, there are only 100 calories.

Unsweetened Applesauce

This option is for those who crave applesauce but don’t want the extra calories that come along with it. This unsweetened option is the one to go with as it only contains 105 calories in a full cup. As to the source of these calories: 96% come from the carbohydrates whereas 2% come from proteins and fats. The carbohydrate content is 27.5 grams and the fiber is 2.7 grams. Unsweetened applesauce has a small amount of sodium, coming in around 5mg. The highlight of the unsweetened type is that it has zero cholesterol and is a great option for breakfast. Unsweetened applesauce can be added to yogurt, cereals, or eggs to make it a complete breakfast meal.

Fun tip: To make applesauce healthier and add flavor, add a pinch of cinnamon. Cinnamon is a great way to improve circulation on cold winter nights. Be sure to use Sri Lankan or Madagascar cinnamon and not the Vietnamese variety.
Applesauce is easy to make at home! Peel and chop 4 apples and place into a pot. Fill the pot with ¾ of a cup of water. Cook for about 15-20 minutes or until the apples are soft and tender. Take the pot off the heat and mash the apples. Stir in 3 teaspoons of cinnamon and you have a fast, delicious homemade treat. For an added boost, add organic chia or flax into the sauce.