How many calories are in a 4 oz cup of Mott’s applesauce?

Mott’s applesauce is a popular brand of unsweetened applesauce that contains only natural ingredients. A 4 ounce serving of Mott’s original applesauce contains 50 calories. This makes it a relatively low calorie snack or addition to meals.

Nutrition Facts for Mott’s Applesauce

Here are the nutrition facts for a 4 ounce serving of original Mott’s applesauce:

  • Calories: 50
  • Total Fat: 0g
  • Sodium: 0mg
  • Total Carbohydrate: 13g
  • Dietary Fiber: 2g
  • Sugars: 11g
  • Protein: 0g

As you can see, there are 50 calories in 4 ounces of Mott’s original applesauce. The majority of those calories come from carbohydrates in the natural sugars found in apples.

Mott’s Applesauce Nutrition Compared to Other Snacks

Compared to many other snack foods, Mott’s applesauce is relatively low in calories and high in nutrition:

  • 4 ounces of Mott’s applesauce has 50 calories, while 4 ounces of potato chips can have over 200 calories
  • Applesauce contains 2 grams of fiber per serving, while chips and many other snacks have little to no fiber
  • Mott’s applesauce has no sodium, while salty snacks like chips and pretzels can have hundreds of milligrams of sodium per serving
  • Applesauce provides vitamins like Vitamin C, while snacks like cookies and candy contain little nutritional value

So snacking on applesauce can help keep your calorie and sodium intake lower, while providing key nutrients and fiber.

Benefits of Choosing Mott’s Unsweetened Applesauce

There are several benefits to choosing unsweetened Mott’s applesauce as a snack versus other sweetened applesauce products or sugary snacks:

  • No added sugars – Mott’s original applesauce contains no added sweeteners or sugars. The 11 grams of sugar per serving comes naturally from the apples themselves.
  • Lower calorie count – With only 50 calories per 4 ounce serving, Mott’s applesauce makes a light, slimming snack.
  • High fiber – Each serving provides 2 grams of dietary fiber, which can improve digestion and heart health.
  • Boosts energy – The natural carbohydrates and sugars give you sustained energy for hours.
  • Supports immune system – Apples are high in Vitamin C, which supports immune function.
  • Good source of potassium – Potassium helps control blood pressure.

Choosing unsweetened applesauce means you avoid the extra sugars and calories found in sweetened varieties. Mott’s provides all the nutritional benefits of apples without unnecessary additives.

Uses for Mott’s Applesauce

Mott’s applesauce is very versatile. Here are some ideas for ways to enjoy unsweetened applesauce:

  • Eat as a snack straight from the cup
  • Top with granola or nuts for added crunch
  • Pair with cheese or peanut butter for more protein
  • Use as a substitute for oil or butter in baking
  • Mix into oatmeal or yogurt
  • Serve as a side dish with savory meals
  • Puree with cooked vegetables to make baby food
  • Blend into smoothies
  • Mix with ground meat to help keep it moist

Applesauce works well in both sweet and savory dishes. Getting creative with how you use it can help increase your fruit intake throughout the day.

Tips for Purchasing and Storing Mott’s Applesauce

Here are some useful tips for selecting and storing Mott’s applesauce:

  • Check the label to ensure no sugar has been added
  • Look for the 4 gram fiber per serving label to identify the unsweetened variety
  • Choose single serve cups for perfect portable portions
  • Select multipacks to save money if you eat it frequently
  • Make sure seals are intact before purchasing
  • Once open, refrigerate and use within 5-7 days
  • Store unopened cups in a cool, dry place
  • Buy organic if you want to avoid pesticides

Following these tips will help you get the most freshness and value from your Mott’s applesauce.

Recipes with Mott’s Unsweetened Applesauce

Mott’s applesauce can be used to add moistness, flavor, and nutrients to all kinds of recipes. Here are a few tasty recipes to try:

Baked Applesauce Oatmeal Muffins


  • 1 1/2 cups flour
  • 1 cup rolled oats
  • 1 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp salt
  • 1 egg
  • 1/3 cup maple syrup or honey
  • 1/4 cup vegetable oil or melted butter
  • 1/2 cup unsweetened applesauce
  • 1 tsp vanilla extract
  • 1/2 cup raisins or chopped nuts (optional)


  1. Preheat oven to 375°F. Line 12 muffin cups with paper liners.
  2. Whisk together the flour, oats, baking powder, cinnamon, nutmeg and salt.
  3. In a separate bowl, beat the egg. Stir in the syrup/honey, oil/butter, applesauce and vanilla.
  4. Fold the wet ingredients into the dry ingredients until just moistened. Fold in raisins/nuts if using.
  5. Scoop the batter evenly into the prepared muffin cups.
  6. Bake for 18-20 minutes until a toothpick inserted in center comes out clean.
  7. Cool muffins in the pan for 10 minutes before removing to a wire rack.

Chicken Apple Walnut Salad

Salad Ingredients:

  • 6 cups chopped romaine lettuce
  • 2 cups chopped cooked chicken breast
  • 1/2 cup walnuts
  • 1/2 cup sliced celery
  • 1 chopped apple

Dressing Ingredients:

  • 3 tbsp mayonnaise
  • 2 tbsp unsweetened applesauce
  • 1 tsp lemon juice
  • 1/4 tsp pepper
  • 1/8 tsp salt


  1. In a large bowl, toss together the salad ingredients.
  2. In a small bowl, whisk together the dressing ingredients.
  3. Drizzle the dressing over the salad.
  4. Toss to coat evenly and serve.

Applesauce Spice Cake


  • 1 1/4 cups flour
  • 1 tsp baking soda
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/4 tsp salt
  • 1/2 cup butter, softened
  • 1 cup brown sugar
  • 1 egg
  • 1 tsp vanilla extract
  • 1 cup unsweetened applesauce


  1. Preheat oven to 350°F. Grease an 8×8-inch baking dish.
  2. In a bowl, whisk together the flour, baking soda and spices.
  3. In a larger bowl, beat together the butter and brown sugar. Beat in the egg and vanilla.
  4. Stir in the applesauce until smooth.
  5. Add the dry ingredients to the wet ingredients and mix just until combined.
  6. Spread the batter evenly into prepared baking dish.
  7. Bake for 30-35 minutes until a toothpick inserted in center comes out clean.
  8. Allow cake to cool at least 10 minutes before slicing to serve.

These recipes highlight just a few ways you can incorporate nutritious unsweetened applesauce into your meals and snacks. Let Mott’s applesauce add flavor and nutrition to your homemade dishes.


Mott’s unsweetened original applesauce contains 50 calories per 4 ounce serving, providing a healthy dose of fiber, potassium, Vitamin C and antioxidants. Choosing unsweetened varieties like Mott’s over sugary applesauce means you get all the nutrition of apples without added sugars or excess calories. Applesauce is very versatile – it can be enjoyed alone as a snack or incorporated into recipes for baked goods, smoothies, salads and more. So if you’re looking for a nutritious, low calorie food to add to your diet, Mott’s applesauce is an excellent choice.

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