We all have heard this phrase from childhood, “an apple a day, keeps the doctor away” and it’s pretty credible. Applesauce which is the yummiest and simplest form of cooked apples has a variety of nutrients just like fresh apples have. Applesauce is not something new, people have been making it for hundreds of years. It is made from cooked apple which forms a soft puree which can be soft, tart or savoury. 

Sounds delicious right? So, is applesauce healthy? What is its nutritional value? Well, if you want to know more about applesauce facts and is applesauce healthy, continue reading the article! 

What is Applesauce? 

Applesauce is a semi-solid food which is originally made from apples, any liquid such as Apple juice, side, water or vinegar, spices and/or sugar or honey for making it sweet, however, it’s optional. The mixture of these ingredients are cooked down until the apples are soft, then it is mashed to form a puree. It is easy to make and requires a couple of hours of your time. 


Applesauce has been made for hundreds of years and was a popular process to keep wasted or unsold apples from rotting in the winter. 

Also read: Apple Cider Vinegar

Applesauce is most commonly served with meat such as pork, with vegetables and sometimes it is enjoyed with sweet dishes like pancakes. Mouthwatering, right? There are so many health benefits and a great nutritional value associated with applesauce. Read on to know all about it! 

Nutritional Value of Applesauce 

Just like whole fresh apples, applesauce is high in nutritional value, low in calories, fat and salt. It’s not just a sugary and sour treat but much more healthy and nutritional you never thought it could be. If you choose to have unsweetened applesauce, it’s much healthier and beneficial for your body. 

Applesauce can be consumed as a healthy snack due to its high nutritional value. So, if you are on a strict diet, it’s good if you go for unsweetened applesauce. Is applesauce healthy? Here is the nutritional value of applesauce to answer your question: 

Applesauce contains some carbs and sugar. Also, it contains a small number of vitamins and minerals too. However, the nutrient content wholly depends on the variety of apple used, processing, cooking temperature and the inclusion of the apple peel. On average, a ½ cup of applesauce (unsweetened) includes:

  • Calories: 51
  • Protein: 0.2 g
  • Carbs: 13.7 g
  • Fat: 0.1 g
  • Fibre: 1.3 g
  • Sugar: 11.5 g
  • Vitamin C: 1% of the DV
  • Vitamin E: 1% of the DV
  • Vitamin B6: 2% of the DV
  • Potassium: 2% of the DV
  • Copper: 4% of the DV
  • Iron: 2% of the DV

Apart from these, applesauce contains sodium which is less than 1% of the DV, Magnesium, Folate, Thiamine and Riboflavin. Apples also contain antioxidants and applesauce made with peels are high in antioxidants. So, applesauce made without peeling is higher in antioxidants and vitamins than applesauce made without peels. 

Health Benefits of Applesauce 

As you’ve read the nutritional value of the funniest applesauce, it’s apparent how applesauce can benefit your health. Aside from being low in calories and packed with nutrients, applesauce can provide you with a lot of health benefits you don’t know about. The beneficial polyphenols contained in applesauce is almost close to fresh apples and can provide the same benefit as the apple does. 


Here are some applesauce benefits you might not be aware of: 

1. Satiates the Appetite 

One of the best applesauce benefits for your health, especially if you are trying to lose weight is that it can satisfy your cravings and hunger. A cup of unsweetened applesauce contains about 100 calories, which can be enough to satiate your hunger for a few hours without craving for anything unhealthy. Plus point! You can add almonds or your favourite dry fruits into applesauce to make it more nutritional and to keep your tummy full for hours. 

2. Contributes to Digestive Health 

Do you usually go through an upset stomach? It’s very common when we eat something we shouldn’t or when we overeat. Here comes the applesauce, it can help you out with this. The soluble fibre in applesauce can be very beneficial in treating digestive problems like diarrhoea and constipation. It can do so by neutralising the effects of irritable bowel movement. Pectin in applesauce can also act as a probiotic which can feed good gut bacteria and promote good digestive health. 

Also read: Tips For Debloating

3. Promotes Good Heart Health 

Most cardiologists suggest eating apples for good heart health and applesauce may help you in preventing many heart-related problems and risks. It can do so because it contains just the same amount of fibre as whole apples. The soluble fibre in applesauce may help lower down your cholesterol levels and the polyphenols can help reduce the risk of high blood pressure. Ultimately, it can help reduce the risk of any heart diseases and strokes. 

How to Make Applesauce at Home? 

As you know the applesauce benefits, you might want to try it out. The good news is you can make it at home! Yay! You can make applesauce at home with simple ingredients which might be available in your kitchen. Follow the recipe: 


Servings: 4 Cups 


  • 1.4 kg of apples
  • ¾ cup of water
  • 2 tbsp lemon juice
  • ½ tsp of cinnamon (optional)

How To Prepare It: 

  • Wash the apples and peel and quarter the apples.
  • Take a large saucepan and place all the ingredients in it.
  • Boil them over medium-high heat.
  • Once it starts boiling, lower the heat to low for 10-20 minutes.
  • Once the apples look soft and cooked properly, remove the mixture from the heat.
  • Allow the mixture to cool in room temperature and mash or use any tool for the mixture to form a puree.
  • You can use a fork, potato masher, food processor or blender to process the mixture.
  • Your homemade applesauce is ready!

This was all about the deliciously healthy applesauce. Eating unsweetened applesauce would be much healthier than eating applesauce with sugar. You can eat applesauce for a healthy and balanced diet, so do not forget to try it once! 

Read Next: Food Items To Get That Energy Boost