1 Cup Applesauce, Unsweetened contains approximately 104 calories. This versatile ingredient can be used in a variety of recipes, from baking to cooking. Applesauce also offers many nutritional benefits, which we will explore in this article.

Aside from being low in calories, 1 cup of unsweetened applesauce contains zero fat, cholesterol, or sodium. It is rich in dietary fiber, vitamin C, and potassium. Applesauce can help regulate digestion, lower blood pressure, and boost immunity.

In this article, we'll also discuss how to use unsweetened applesauce in baking, share healthy recipes that feature this ingredient, and compare unsweetened vs sweetened applesauce.

Calories in 1 Cup Applesauce, Unsweetened

As mentioned, 1 cup of unsweetened applesauce contains approximately 104 calories.

Macronutrient Breakdown

In addition to being low in calories, unsweetened applesauce is also low in macronutrients. One cup of unsweetened applesauce contains less than 1 gram of protein and less than half a gram of fat. It is also high in carbohydrates, with approximately 28 grams per cup. However, most of these carbs come from natural sugars found in the apples and do not contribute to spikes in blood sugar levels.

Micronutrients in 1 Cup Applesauce, Unsweetened

In addition to being low in calories and macronutrients, unsweetened applesauce is also rich in micronutrients. One cup of unsweetened applesauce contains approximately:

• 9% of the daily recommended value (DV) of vitamin C
• 5% of the DV of potassium
• 3% of the DV of dietary fiber

These micronutrients help support overall health and wellbeing, particularly in regulating digestion and supporting immune function.

Benefits of Eating Unsweetened Applesauce

Incorporating unsweetened applesauce into your diet offers many benefits, including:

• Low calorie alternative to traditional baking ingredients (such as oil or sugar)
• Natural source of important micronutrients (such as vitamin C and potassium)
• Aids in digestion and supports immune function

By swapping out traditional baking ingredients for unsweetened applesauce, you can lower the calorie content of your desserts without sacrificing flavor. Additionally, the natural sugars found in applesauce make it a healthier alternative to refined sugars found in many other baked goods.

How to Use Unsweetened Applesauce in Baking

Unsweetened applesauce can be used in place of traditional baking ingredients, such as oil or sugar, to lower the calorie content of your desserts. Here are a few tips for baking with unsweetened applesauce:

• Replace half the amount of oil or sugar called for in a recipe with unsweetened applesauce. For example, if a recipe calls for 1 cup of oil, use 1/2 cup of oil and 1/2 cup of unsweetened applesauce.
• Use unsweetened applesauce in recipes that already contain fruit, such as banana bread, zucchini bread, or carrot cake.
• For best results, use unsweetened applesauce in recipes that call for oil or sugar, rather than butter, as it can lead to a denser texture.

Healthy Recipes with Unsweetened Applesauce

In addition to baking, unsweetened applesauce can be used in a variety of healthy recipes. Here are a few to try:

• Applesauce oatmeal cookies
• Healthy apple muffins
• Applesauce pancakes
• Low-sugar applesauce cake

By incorporating unsweetened applesauce into your meals and snacks, you can add flavor and nutrition without the added calories.

Comparison of Unsweetened vs. Sweetened Applesauce

While unsweetened applesauce offers many health benefits, it is important to note the differences between unsweetened and sweetened varieties. Here are a few key differences:

• Unsweetened applesauce contains approximately half the calories of sweetened versions
• Unsweetened applesauce is lower in sugar, with natural sugars coming from the apples themselves
• Sweetened applesauce often contains added sugars, which can contribute to weight gain and increase the risk of chronic diseases

When purchasing applesauce, be sure to read the label and choose unsweetened varieties whenever possible.

Tips for Choosing and Storing Unsweetened Applesauce

When choosing and storing unsweetened applesauce, consider the following tips:

• Look for applesauce that contains only apples and water in the ingredient list, with no added sugars or preservatives.
• Choose unsweetened applesauce in a glass jar rather than a plastic container, as the glass will help preserve the quality of the product.
• Store unsweetened applesauce in the fridge after opening and use it within 7–10 days.

Side Effects of Consuming Too Much Applesauce

While unsweetened applesauce is generally considered safe to eat, consuming too much can lead to side effects. Here are a few to look out for:

• Diarrhea
• Abdominal discomfort
• Bloating
• Gas

To avoid these side effects, be sure to consume applesauce in moderation and with a well-balanced diet.

FAQs about Unsweetened Applesauce

Here are a few frequently asked questions about unsweetened applesauce:

• Is unsweetened applesauce good for weight loss? Yes, unsweetened applesauce is a low-calorie alternative to other baking ingredients and snacks that can contribute to weight gain.
• How is unsweetened applesauce made? Unsweetened applesauce is made by cooking apples until they soften, then pureeing them until smooth. No sugar, oils, or preservatives are added to unsweetened applesauce.
• Can unsweetened applesauce be frozen? Yes, unsweetened applesauce can be frozen for up to 6 months. Store it in an airtight container in the freezer.