Quick Answer
Unsweetened cinnamon applesauce contains around 100 calories per 1 cup (245g) serving. The exact calorie count can vary slightly depending on the brand, but most unsweetened varieties provide around 100 calories per cup.
Calories in Applesauce
The number of calories in applesauce depends largely on whether it is sweetened or unsweetened. Sweetened varieties often contain added sugar, which increases the calorie content.
Here is a calorie comparison of common types of applesauce:
| Type of Applesauce | Calories per 1 Cup |
|---|---|
| Unsweetened | 100 calories |
| Natural sweetened | 120 calories |
| Cinnamon sweetened | 140 calories |
| Strawberry sweetened | 160 calories |
As you can see, unsweetened applesauce is the lowest calorie option, providing around 100 calories per cup. The more sugar is added, the higher the calorie content.
Calories in Unsweetened Cinnamon Applesauce
Unsweetened cinnamon applesauce has a similar calorie count to regular unsweetened applesauce. The addition of cinnamon adds minimal calories and is mostly used for flavor.
Here is the nutrition information for a typical 1 cup serving of unsweetened cinnamon applesauce:
| Serving Size | 1 cup (245g) |
|---|---|
| Calories | 100 |
| Total Fat | 0g |
| Sodium | 5mg |
| Total Carbohydrate | 26g |
| Dietary Fiber | 4g |
| Sugars | 19g |
| Protein | 0g |
As you can see, a 1 cup serving provides around 100 calories and 26g of carbohydrates, coming mostly from natural fruit sugars. The calorie count is almost identical to unsweetened regular applesauce.
Benefits of Unsweetened Applesauce
Choosing unsweetened applesauce provides several benefits:
- Lower in calories and added sugar
- Provides fiber from the apples
- Contains vitamins and minerals from apples like vitamin C and small amounts of iron
- Naturally sweet taste from apple flavor
- Versatile to use in cooking and baking
The main benefit is getting those nutrients from apples without all the extra calories from added sweeteners like sugar or corn syrup.
Uses for Unsweetened Applesauce
Unsweetened applesauce is very versatile in cooking and baking:
- Use as a substitute for oil or butter in baking – replace 1/2 the fat with applesauce
- Binder in meatloaf or veggie burgers
- Topping for yogurt, oatmeal or granola
- Mix into smoothies
- Baby food
- Base for chia pudding or overnight oats
The natural sweetness of apples provides flavor without extra calories from added sugar.
Nutrition Facts of Apples
To understand the calories in unsweetened applesauce, it helps to look at the nutrition facts of the apples used to make it.
Here are the nutrients in a medium raw apple (182g):
| Calories | 95 |
|---|---|
| Total Fat | 0.3g |
| Sodium | 2mg |
| Total Carbs | 25g |
| Dietary Fiber | 4.4g |
| Sugars | 19g |
| Protein | 0.5g |
Apples are made up of carbohydrates from natural fruit sugars and fiber. A medium apple contains around 100 calories, most of which come from carbs.
When apples are turned into unsweetened applesauce, the calorie and carb numbers stay similar to a whole apple. The fiber content may decrease slightly from processing, but unsweetened varieties retain most of the apples’ nutrients.
Daily Calorie Needs
To put the 100 calories per serving of unsweetened applesauce into context, here are the average daily calorie needs for different ages and activity levels:
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child 2-3 years | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Child 4-8 years | 1,200 | 1,400-1,600 | 1,400-1,800 |
| Child 9-13 years | 1,600 | 1,600-2,000 | 1,800-2,200 |
| Teen 14-18 years | 1,800 | 2,000 | 2,400-2,800 |
| Adult | 2,000-2,200 | 2,000-2,400 | 2,400-3,000 |
A 100 calorie serving of unsweetened applesauce represents around 5-10% of calorie needs for most children and adults. It can be part of a balanced, low-calorie diet for weight management.
Comparing Applesauce to Other Fruits
Unsweetened applesauce has a nutrient profile similar to apples. Here is how it compares to some other fresh fruits:
| Fruit | Serving | Calories | Carbs | Fiber | Sugar |
|---|---|---|---|---|---|
| Unsweetened applesauce | 1 cup | 100 | 26g | 4g | 19g |
| Apple | 1 medium | 95 | 25g | 4g | 19g |
| Banana | 1 medium | 105 | 27g | 3g | 14g |
| Grapes | 1 cup | 100 | 27g | 1g | 23g |
| Orange | 1 medium | 69 | 15g | 3g | 12g |
Apples and applesauce contain a moderate amount of natural sugars and fiber compared to other fruits. The calories and carbohydrates are very similar between apples and unsweetened applesauce.
Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar. Lower GI foods cause a more gradual rise in blood sugar compared to high GI foods.
Apples and applesauce have a low to moderate GI:
- Apples: GI 39
- Applesauce: GI 44
Choosing unsweetened varieties keeps the GI lower compared to sweetened applesauce. The fiber in apples also helps slow digestion and the release of sugars into the bloodstream.
This makes unsweetened applesauce a good choice for people with diabetes or prediabetes.
Weight Loss Benefits
Replacing higher calorie foods with unsweetened applesauce can promote weight loss. Here are some tips for using it as part of a weight loss diet:
- Substitute half the oil or butter called for in baking recipes with unsweetened applesauce to cut calories and fat.
- Use as a lower calorie topping for oatmeal or yogurt instead of sugary jam or syrup.
- Enjoy as a snack to tame sweet cravings instead of candy or other sugary treats.
- Reduce the amount of sweeter fruits in smoothies and add unsweetened applesauce instead.
- Pair with protein like nuts or nut butter for a balanced snack.
The fiber in applesauce helps promote feelings of fullness. And avoiding added sugar also lowers the calorie density of desserts and other foods made with it.
Volumetrics Diet
The Volumetrics diet emphasizes eating foods high in volume but low in calories to help you feel full on fewer calories. Non-starchy fruits and vegetables make up a large part of the diet.
Unsweetened applesauce fits well into a Volumetrics approach. With only 100 calories per cup, it provides a lot of volume and takes up space in the stomach. This can reduce hunger and decrease the temptation to overeat.
Making Your Own Unsweetened Applesauce
It’s easy to make homemade unsweetened applesauce with minimal ingredients:
Ingredients
- Apples – use a mix of sweeter and tart apples like Gala, Fuji, Granny Smith, etc.
- Lemon juice – 1 tsp per 3 lbs of apples
- Water
- Cinnamon, nutmeg, etc. (optional)
Instructions
- Peel, core and chop the apples into 1-inch chunks.
- Place the apples in a pot with 1/4 cup water per pound of apples. Add lemon juice and spices if desired.
- Bring to a boil over medium-high heat, then reduce heat and simmer, stirring frequently until apples are very soft, about 20 minutes.
- Mash the apples with a potato masher or immersion blender until smooth.
- For chunky applesauce, skip the mashing step.
- Let cool before serving or store in the refrigerator for up to 1 week.
Adjust the amount of water to reach your desired consistency. Leaving the skins on adds fiber.
Buying Store-Bought Varieties
If making your own isn’t an option, look for unsweetened or no sugar added varieties of store-bought applesauce.
Some good options include:
- Santa Cruz Organic Unsweetened Applesauce
- Native Forest Organic Unsweetened Applesauce
- Mott’s Unsweetened Applesauce
- Musselman’s Unsweetened Applesauce
- Trader Joe’s Organic Unsweetened Applesauce
Avoid varieties with added sugars, which bump up the calorie content. Aim for options that just contain apples and vitamin C.
You can also look for individual containers or pouches for a convenient on-the-go option.
Recipe Ideas
Unsweetened applesauce works great in both sweet and savory recipes:
- Baking – Substitute for half the oil in muffins, cakes, breads
- Overnight oats – Use instead of sugary toppings like honey or maple syrup
- Smoothies – Blend with Greek yogurt and cinnamon
- Chia pudding – Use as the liquid base
- Meatballs or meatloaf – Helps keep them moist and adds flavor
- Pancakes or waffles – Substitute for some oil or milk
Get creative and add unsweetened applesauce to both sweet and savory dishes.
Common Questions
Here are answers to some common questions about unsweetened applesauce:
Does unsweetened applesauce have any sugar?
Yes, unsweetened applesauce contains naturally occurring sugars from the apples. A 1 cup serving has around 19g total sugars. But it does not have any added sugars like sucrose, high fructose corn syrup, etc.
Is unsweetened applesauce Keto friendly?
Unsweetened applesauce fits into some keto diets in moderation. A 1 cup serving contains 26g total carbs and 19g sugars. This is quite high for keto, but you may be able to fit in a smaller portion like 1/4 cup.
Can you freeze homemade unsweetened applesauce?
Yes, homemade unsweetened applesauce freezes well for up to 8-12 months. Let it cool completely before transferring to airtight containers or freezer bags. Thaw in the refrigerator before using.
How long does store-bought applesauce last when opened?
An opened jar of refrigerated unsweetened applesauce will generally stay good for 1-2 weeks. Look at the best by date and store according to the manufacturer’s instructions.
Can babies eat unsweetened applesauce?
Yes, plain unsweetened applesauce can be one of the first solid foods introduced to infants around 6 months old. Check with your pediatrician if it is appropriate to offer your baby.
The Bottom Line
Unsweetened applesauce is a nutritious, lower calorie substitute for fatty or sugary ingredients in both sweet and savory recipes. With around 100 calories and 4g of fiber per cup, it provides bulk without a lot of calories.
Aim for unsweetened, no sugar added varieties to avoid extra calories from added sweeteners. Making your own applesauce at home can ensure maximum nutrition.
Incorporate unsweetened applesauce into your diet as a substitute for higher calorie ingredients or as a healthy snack on its own.
