No sugar added applesauce is a popular low calorie snack or dessert option. But exactly how many calories are in a serving of no sugar added applesauce? Here we will take a detailed look at the calorie count and nutrition facts for different brands and types of no sugar added applesauce.
Calories in a Serving of No Sugar Added Applesauce
Most brands of no sugar added applesauce contain around 50 calories per serving. A typical serving size is 1/2 cup or 4 ounces (113g).
For example, here are the nutrition facts for some popular national brand no sugar added applesauce products:
- Mott’s No Sugar Added Applesauce – 50 calories per 1/2 cup
- Musselman’s Unsweetened Applesauce – 50 calories per 1/2 cup
- Santa Cruz Organic Unsweetened Applesauce – 45 calories per 1/2 cup
- Motts Healthy Harvest Applesauce Pouch – 50 calories per pouch (4 oz)
As you can see, they all contain right around 50 calories per typical serving. Of course, calories can vary slightly between brands and types, but in general a 1/2 cup serving will have about 50 calories.
Calories from Carbohydrates, Protein and Fat
The calories in no sugar added applesauce come almost entirely from carbohydrates. There is little to no protein or fat.
Here is the typical nutrient breakdown for a 50 calorie serving:
- Carbohydrates: 13g
- Protein: 0g
- Fat: 0g
Since carbohydrates provide 4 calories per gram, 13g of carbs accounts for 52 calories. The other minor nutrients make up the small difference.
Ingredients in No Sugar Added Applesauce
No sugar added applesauce typically contains just two ingredients – apples and ascorbic acid (vitamin C). Ascorbic acid is added as a preservative to maintain color and flavor.
Here are the ingredients lists for two popular brands:
Mott’s No Sugar Added Applesauce
- Ingredients: Apples, Ascorbic Acid (Vitamin C)
Santa Cruz Organic Unsweetened Applesauce
- Ingredients: Organic apples, Ascorbic Acid
As you can see, no sugar added applesauce keeps the ingredient list very simple. It’s just apples and an added source of vitamin C. There are no added sugars or sweeteners.
Benefits of Choosing No Sugar Added Applesauce
There are several benefits that make no sugar added applesauce a healthy choice compared to regular applesauce:
- Fewer calories – No sugar added has around 50 calories per serving, while regular applesauce has about 100 calories. The calories are halved by removing added sugars.
- No added sugar – Avoiding the high amounts of added sugar found in regular applesauce can help reduce blood sugar spikes.
- More nutrients – With no added sugars, the natural nutrition of the apples is allowed to shine. Apples provide fiber, vitamin C, and antioxidants.
- Versatile ingredient – The unsweetened flavor allows you to add no sugar added applesauce to recipes for baking, oatmeal, smoothies, and more.
For anyone looking to reduce calories, added sugars, or increase fruit intake, no sugar added applesauce can be an excellent choice.
Comparing Calories to Regular Applesauce
To highlight the calorie difference, here is a comparison of the nutrition facts for no sugar added vs. regular applesauce (per 1/2 cup serving):
| No Sugar Added Applesauce | Regular Applesauce |
|---|---|
| Calories: 50 | Calories: 100 |
| Carbs: 13g | Carbs: 26g |
| Sugar: 10g | Sugar: 20g |
As you can see, regular applesauce contains about twice as many calories and carbohydrates as the no sugar added version. The extra 100 calories in regular applesauce comes from the added sugars.
Calorie Density and Volume
When comparing food products, two useful measures are calorie density and volume. This gives a sense for how much food you get relative to the calories.
No sugar added applesauce has a calorie density of approximately 0.11 calories per gram. Regular applesauce has a calorie density around 0.22 calories per gram. So calorie-for-calorie, no sugar added provides nearly twice the volume of food.
For example, here is how 100 calories worth of each would compare:
- No sugar added – 100 calories is approximately 2 cups
- Regular applesauce – 100 calories is approximately 1 cup
The additional water content and lack of added sugar in the no sugar added version results in much greater volume and food weight for the calories. This means you get more applesauce for your calorie buck!
Calories in Different Serving Sizes
It’s also helpful to know the calories in different serving sizes beyond just the standard 1/2 cup (4oz) serving. Here are the approximate calories in popular serving sizes of no sugar added applesauce:
- 1/4 cup – 25 calories
- 1/2 cup – 50 calories
- 3/4 cup – 75 calories
- 1 cup – 100 calories
- Single serve pouch (4oz) – 50 calories
Being able to visualize different serving sizes makes it easy to estimate calories when enjoying this healthy snack. For example, dipping with apple slices or adding a dollop to oatmeal or yogurt.
Tips for Serving No Sugar Added Applesauce
Here are some tips for enjoying no sugar added applesauce:
- Try mixing in cinnamon, nutmeg, or pumpkin pie spice for flavor.
- Sweeten with a bit of honey or maple syrup if desire a sweeter taste.
- Top with granola or chopped nuts for added crunch.
- Use as a substitute for oil or butter in baking recipes.
- Add to smoothies instead of juice or other sugary liquids.
- Stir into overnight oats or chia pudding.
Because of its versatile mild flavor, no sugar added applesauce works wonderfully in both sweet and savory applications. Get creative with healthy ways to enjoy this low calorie snack!
Common FAQs
Here are answers to some frequently asked questions about the calories in no sugar added applesauce:
Is no sugar added applesauce healthier than regular applesauce?
Yes, no sugar added applesauce is healthier overall. It has fewer calories per serving, no added sugar, more volume of food per calorie, and allows more of the apples’ natural nutrition to come through.
Does no sugar added applesauce taste different than regular applesauce?
No sugar added applesauce has a more tart, subtle, and mildly sweet flavor compared to regular applesauce. Many people prefer it over the sweeter regular varieties.
Can diabetics eat no sugar added applesauce?
Yes, the American Diabetes Association approves of no sugar added applesauce as a healthy fruit choice for diabetics due to its low glycemic impact from the lack of added sugars.
Is homemade applesauce lower in calories?
Homemade no sugar added applesauce would have equivalent or slightly fewer calories compared to store-bought brands. But calories vary more depending on apple type and preparation method.
The Bottom Line
When choosing a healthy, low calorie applesauce option, no sugar added is the way to go. A typical 1/2 cup serving will provide around 50 calories, mostly from natural carbohydrates, along with vitamin C and antioxidants. With no added sugars, this versatile sauce saves calories and nutrition compared to regular varieties. Enjoy no sugar added applesauce on its own, in recipes, or topped with crunchy extras for a delicious guilt-free treat any time of day!
