How many calories in a cup of strawberry applesauce?

Strawberry applesauce is a sweet and tasty snack that can be a nutritious addition to a balanced diet. Applesauce is made by cooking down apples into a soft, smooth puree or sauce. Strawberries add natural sweetness, flavor, and nutrients. Knowing the calorie content of foods like strawberry applesauce can help with weight management and meeting daily calorie needs. This article will provide a detailed answer to the question: How many calories are in a cup of strawberry applesauce?

Calories in Applesauce

The number of calories in applesauce depends on the ingredients and preparation method. Plain, unsweetened applesauce contains approximately:

  • 100 calories in 1 cup
  • 50 calories in 1⁄2 cup
  • 25 calories in 1⁄4 cup

The calorie content comes almost entirely from the natural sugar and carbs in the apples themselves. Different apple varieties have slightly different calorie contents. An average medium apple contains about 95 calories, which is very close to the 100 calories in a cup of unsweetened applesauce.

Factors Affecting Calories in Applesauce

Several factors can increase or decrease the calories in homemade or pre-packaged applesauce:

  • Added sugar – Sweetened applesauce can have 150 calories or more per cup depending on how much sugar is added. Added sugar increases the carbohydrate and calorie density.
  • Added ingredients – Mix-ins like cinnamon or vanilla extract do not add significant calories. But calorie-containing mix-ins like granola or chocolate chips will increase the calories.
  • Cooking method – Length of cooking time affects moisture content. Longer cooking removes more water, concentrating the calories into less sauce.
  • Apple type – Using sweeter varieties like Fuji, Honeycrisp, or Golden Delicious results in slightly higher calories than green Granny Smith apples.

Plain unsweetened applesauce made from average apple varieties provides about 100 calories per cup.

Calories in Strawberries

Now that we know the calories in plain applesauce, we need to consider the contribution of strawberries.

One cup of whole strawberries contains approximately:

  • 50 calories
  • 12 grams carbohydrate
  • 3 grams fiber
  • 89% water

Like apples, the calories in strawberries come mostly from natural sugars. Berries are relatively low in calories for the amount of nutrition they provide.

When strawberries are cooked down into a sauce, the fiber content remains similar but the water content decreases, concentrating the calories.

A cup of strawberry sauce would contain about the same carbohydrates and calories as a cup of whole berries. Adding a cup of strawberry sauce to a cup of applesauce would increase the calories by 50.

Calories in Strawberries vs. Apples

Comparing strawberries and apples:

Food Calories Carbs Fiber
1 cup strawberries 50 12g 3g
1 medium apple 95 25g 4g

Apples have nearly twice as many calories and carbohydrates as strawberries. But strawberries contain less fiber. Combining both into applesauce gives a nutritious balance of calories, carbs, and fiber.

Calories in 1 Cup of Strawberry Applesauce

Now we can calculate the total calories in strawberry applesauce.

* 1 cup unsweetened applesauce: 100 calories
* 1 cup strawberry sauce: 50 calories
* Total calories in 1 cup strawberry applesauce: 150 calories

The calories will be slightly higher if sweetened or extra ingredients are added. But for plain, homemade strawberry applesauce made with average apple varieties, **you can expect about 150 calories per cup**.

Calorie Breakdown for 1 Cup Strawberry Applesauce

Here is the nutrition information for a cup of basic strawberry applesauce:

Nutrient Amount
Calories 150
Carbohydrates 30g
Sugars 20g
Fiber 5g
Protein 1g
Fat 0g
Water 230g

As you can see, a cup of strawberry applesauce is high in natural sugars from the fruit and also provides 5 grams of filling fiber. There are minimal amounts of protein and no fat. The water content is high compared to other snacks.

Daily Calorie Recommendations

To put the 150 calories per cup of strawberry applesauce into context, here are some daily calorie recommendations:

  • Sedentary women: 1,600-2,000 calories
  • Active women: 2,000-2,400 calories
  • Sedentary men: 2,000-2,600 calories
  • Active men: 2,400-3,000 calories

Based on a 2,000 calorie diet, one cup of strawberry applesauce provides about 8% of total daily calories. For a snack or dessert, this is a reasonable calorie contribution that can fit into a healthy diet.

Consuming multiple cups per day or very large portions would add excess sugar and calories that could lead to weight gain if calories exceed needs. But when eaten in moderation, strawberry applesauce can be part of a balanced eating plan.

Tips for Enjoying Strawberry Applesauce

Here are some serving tips for strawberry applesauce:

  • Enjoy 1⁄2 to 1 cup as an afternoon snack
  • Top with granola, cinnamon, or crushed graham crackers for extra crunch
  • Pair with Greek yogurt for a parfait
  • Use as a lighter dessert topping instead of ice cream
  • Spread on whole grain toast or waffles

Applesauce is very satiating due to the fiber, so 1⁄2 cup is often enough to curb hunger. Dipping sliced apples in applesauce also makes for a more filling snack.

Health Benefits

Beyond being low in calories, strawberry applesauce provides nutrition benefits:


The 5 grams of fiber per cup help to:

  • Aid digestion
  • Promote fullness
  • Support heart health
  • Help regulate blood sugar

Vitamin C

Strawberries are an excellent source of vitamin C. One cup provides:

  • 100% RDI of vitamin C
  • Supports immune function
  • Promotes iron absorption
  • Acts as an antioxidant


The potassium in apples and strawberries helps:

  • Maintain fluid balance
  • Lower blood pressure
  • Reduce muscle cramps


The natural plant compounds in apples and strawberries have antioxidant properties that help prevent cellular damage from oxidative stress and inflammation.

Other Popular Fruity Applesauce Combinations

In addition to strawberry applesauce, some other flavorful fruit sauces can be swirled into applesauce:

Blueberry Applesauce

  • 130 calories per cup
  • Antioxidant anthocyanins

Peach Applesauce

  • 140 calories per cup
  • Vitamins A and C

Mango Applesauce

  • 160 calories per cup
  • Tropical flavor

Banana Applesauce

  • 180 calories per cup
  • Potassium and magnesium

Mix and match different fruits to create your own signature flavors. Popular add-ins include pineapple, cherry, apricot, pear, and more. Spices like cinnamon or nutmeg also complement the flavor of applesauce.

Is Applesauce Healthy?

In moderation, applesauce can be part of a healthy diet. Benefits include:

  • Low calorie density
  • High fiber content
  • Rich in antioxidants
  • Provides vitamins and minerals
  • May support weight loss
  • Can promote digestive regularity

On the downside, applesauce lacks protein and healthy fats. Some varieties also contain added sugar. To maximize nutrition, stick to unsweetened, whole food forms of applesauce without unnecessary additives.

Overall, applesauce delivers fiber, vitamins, and minerals with relatively few calories. When eaten plain in reasonable portions, it’s a nutritious food for snacking or as a light dessert.

Is Strawberry Applesauce Good for Babies?

Once introduced to solid foods, applesauce is safe for babies around 8 months old. The soft texture is easy to swallow. Many pediatricians recommend applesauce as one of baby’s first foods along with avocado, banana, and rice cereal.

Strawberry applesauce has benefits for babies such as:

  • Mild sweetness they’ll enjoy
  • No added sugars
  • Fiber for digestion
  • Antioxidants for immunity
  • Low allergy risk

Check with your pediatrician before introducing strawberries, which are a common allergen. Babies with no family history of allergies can start strawberry applesauce around 9-12 months old.

Making Applesauce for Baby

When making homemade applesauce for baby:

  • Use ripe, unbruised apples
  • Wash apples thoroughly
  • Peel apples to reduce choking risk
  • Cook until very soft and smooth
  • Add water to thin consistency
  • Avoid added spices

Let cool and store in the fridge for up to 3 days. Freeze portions in ice cube trays for easy reheating. Always check temperature before serving.

Applesauce FAQs

Here are answers to some frequently asked questions about applesauce nutrition and calories:

Is unsweetened applesauce keto friendly?

Yes, plain unsweetened applesauce is generally acceptable on a keto diet in small portions due to the low calorie and carb count per serving as long as it fits within your daily totals. Avoid added sugar.

Can applesauce help you lose weight?

Eating applesauce can promote weight loss because it’s low in calories but high in volume and fiber to support satiety. Replacing higher calorie snacks with applesauce can create a calorie deficit.

Is applesauce constipating?

No, applesauce shouldn’t cause constipation due to its fiber content. It can actually help relieve constipation for many people. Just avoid excess portions that may reduce digestion.

Is organic applesauce healthier?

Organic applesauce avoids pesticides but isn’t necessarily more nutritious. The fiber and vitamin content depends mainly on the type of apples. But organic is a fine option for reducing synthetic chemical exposure.

Can you freeze homemade applesauce?

Yes, freezing is a great way to preserve homemade applesauce. It will keep for 6-8 months frozen. Thaw in the fridge before using.

The Bottom Line

So how many calories are in a cup of strawberry applesauce? The total is approximately 150 calories when made with unsweetened applesauce and fresh strawberry sauce. This provides 8% of calories in a 2,000 calorie diet. The fiber, vitamins, antioxidants and minerals in strawberry applesauce provide nutrition benefits. In moderation, strawberry applesauce can be part of a healthy meal plan. Track your portions to account for the calories and enjoy this naturally sweet and creamy fruit snack.

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