Applesauce, unsweetened
Easy-to-digest carbs and a common fat or egg substitute in protein baking.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Applesauce, unsweetened for gym-goers
Per 100 g, applesauce, unsweetened provides 42 kcal, 0.2 g protein, 11.3 g carbohydrate (1.1 g fiber, 9.4 g sugars) and 0.1 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup, about 244 g) comes to roughly 102 kcal and 0.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Applesauce, unsweetened
Unsweetened applesauce is cooked, puréed apples with no added sugar. It's very low in calories per gram, with only the fruit's natural sugars, and has noticeably less sugar per serving than sweetened versions.
In a gym diet
If your stomach is touchy before training, applesauce is an easy carb to digest. A full cup (244 g) has about 100 kcal and roughly 27 g of carbohydrate, with almost no fat or protein. In protein baking it can stand in for part of the oil, butter or eggs, cutting calories while keeping things moist. It fits a cut too, though it's less filling than whole apples.
Preparation and cooking
Eat it cold, warm it with cinnamon or stir it into oats. In baking it usually swaps for oil about one-for-one by volume; the texture gets denser, and you may want less sweetener since it brings its own sweetness.
Buying and storage
Look for no added sugar on the label, and watch out for cinnamon or flavored varieties made with syrups. Once opened, refrigerate and use within about a week, or freeze portions.
Things to watch
With less fiber than whole apples, it won't fill you up as much. Apples are also high in some FODMAPs, which can bother sensitive digestion.
Meal ideas
- Protein muffins made with oats, whey, egg whites and unsweetened applesauce instead of oil.
- Warm applesauce with cinnamon, Greek yogurt and a sprinkle of granola.
- Pre-run pouch of applesauce with a slice of toast.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 0.5 g | #11 of 14 |
| Protein per 100 g | 0.2 g | #13 of 14 |
| Fiber per 100 g | 1.1 g | #9 of 14 |
| Lowest calories per 100 g | 42 kcal | #2 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Jam / preserves, strawberry
278 kcal · P 0.4 · C 68.9 · F 0.1
→Honey
304 kcal · P 0.3 · C 82.4 · F 0
→Maple syrup, pure
260 kcal · P 0 · C 67 · F 0.1
→Dark chocolate, 70-85% cacao
598 kcal · P 7.8 · C 45.9 · F 42.6
→Rice cakes, brown rice, plain (unsalted)
387 kcal · P 8.2 · C 81.5 · F 2.8
→Pretzels, hard, salted
380 kcal · P 10.3 · C 79.8 · F 2.9
Compare Applesauce, unsweetened with Jam / preserves, strawberry →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in applesauce, unsweetened?
Applesauce, unsweetened has about 42 kcal per 100 g, or roughly 102 kcal per 1 cup (244 g).
How much protein is in applesauce, unsweetened?
About 0.2 g of protein per 100 g and 0.5 g per 1 cup. That works out to 0.5 g per 100 kcal, so it's not primarily a protein source.
Is applesauce, unsweetened good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Can applesauce replace eggs in baking?
Yes. About a quarter cup replaces one egg in many recipes, adding moisture and binding. The result is denser, so it suits muffins and pancakes better than airy cakes.
Is applesauce as healthy as whole apples?
It keeps most of the apple's sugar and some nutrients, but cooking and puréeing break down the fiber structure and reduce vitamin C. Whole apples are more filling per calorie.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.