Is Apple Sauce Good For You

A study stated that eating a few slices of apple before a meal curbed hunger and made participants eat lesser.

Is Applesauce Good for You? Health Benefits & Nutrition

Is Applesauce Good for You? Health Benefits & Nutrition

For thousands of years, varieties of apples have existed and intrigued humans. Legend says the Trojan War began because Paris gave an apple to Aphrodite, who, in turn, got Helen to fall in love with Paris. Some say it was an apple that tempted Eve in the Garden of Eden. And the evil witch in Snow White gets Snow White to take a bite of a tempting but poisoned apple.

Research shows an apple a day probably won’t keep the doctor away. It does say apples are chock-full of beneficial nutrients that can improve your health when you incorporate them into a balanced and healthy lifestyle.

So, whether you’re on the run or just need a quick snack at home, apples can be an excellent choice; they’re portable, nutritious, and have a durable yet tasty wrapper. Apples are fantastic on their own and are even better when paired with other foods like peanut butter or cheese. Since apples are nutritious, you might be wondering if applesauce is as well. Read on to find out if applesauce is just as healthy as the original!

What’s Applesauce?

Applesauce is a reasonably simple creation. In its purest form, applesauce is nothing but cooked apples. Typically the apples are peeled, cored, and softened (either by boiling or baking), then mashed, pressed through a mesh sieve, or pureed. The result is a sweet, delicious sauce!

Consistency varies depending on which technique you use; you may prefer the smoother, pureed version or the chunkier result of light mashing. And depending on taste preference and the variety of apples you use to make the sauce, you may or may not need to add other ingredients. Typically, you’d add sugar if tart apples were the main ingredient. It’s common to add cinnamon since it adds a nice color and an added layer of sweetness. You can add lemon juice or ascorbic acid to make it tarter, stop the applesauce from turning brown, and increase its shelf-life.

Recorded recipes for applesauce date as far back as the Medieval Period in Europe, and recipes exist from as early as 1390. But it’s likely applesauce has been around for much longer!

Applesauce Nutrition

The apple’s primary macronutrient is a carbohydrate; apples are rich in fiber and the simple sugars fructose, glucose, and sucrose. As far as micronutrients go, apples are also a good source of vitamin C and other antioxidants. The more processed applesauce is, the more nutrients it will lose. Despite losing nutrients during processing, a serving of applesauce is still an excellent fiber and vitamin C source – providing 12% and 7% of your daily needs, respectively.

Applesauce nutrition changes dramatically depending on which ingredients you use. If the apple skin remains, fiber and antioxidant content go up. If you add sugar, calories go up. Store-bought applesauce sometimes has other ingredients like high fructose corn syrup or other fruits, each of which impacts the sauce’s nutritional content. High-fructose corn syrup can be detrimental to your health, so always be sure to read the label when you buy applesauce from the store.

Applesauce’s Health Benefits

Applesauce can be a terrific addition to your healthy and balanced lifestyle, as long as you eat it in moderation: Wound Healing. Vitamin C helps you heal your wounds. You use vitamin C (ascorbic acid) in each step of the wound healing process, from the initial inflammatory phase through scar formation. Clinical dietitians often prescribe vitamin C to their hospital patients with wounds.

is applesauce good for you

  • Diabetes Prevention. Studies show there may be a link between apple consumption and a decreased risk for type 2 diabetes. These studies indicate it’s better to consume whole fruit to lower your risk for diabetes. From a nutritional standpoint, it’s best to leave the skin on your apples!
  • Heart Health. The antioxidants and fiber that apples contain can prevent vascular damage from free radicals and lower your cholesterol. Apple consumption also has an inverse relationship with stroke onset. Again, these studies indicate these effects are more prevalent when you eat the entire apple.
  • Possibly Reduced Risk for Cancer. Applesauce’s vitamin C content may neutralize your body’s free radicals to help stave off cancer. Multiple studies show a diet higher in fruit, including apples, can decrease your risk for specific cancer types, including lung, liver, and digestive-tract cancers.
  • Weight Control. The fiber and water content in applesauce helps you feel full longer than other snacks might. Pair applesauce with nuts or mix it with chia seeds, and you’ve got a snack that’ll keep you satisfied for several hours.
  • Baking Substitute. Applesauce can serve as a suitable replacement for fat in baked goods if you prefer. For example, you can replace the eggs in a recipe with a quarter cup of applesauce per egg. If you use applesauce as a substitute, you’ll have more fiber and vitamins in your goodies. Because applesauce tends to be sweet, it’s a terrific way to reduce the sugar in your baked goods.
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Possible Downsides of Applesauce

All around, applesauce is a healthy snack, side dish, or baking substitute. But, there are some things to pay attention to with this lovely treat. Some store-bought applesauce variations have ingredients that are detrimental to your health. The excessive sugar in some applesauce makes the applesauce very palatable but can also lead to weight gain if you eat it frequently and without moderation. Additionally, the added sugar can raise your blood sugar, leading to insulin resistance and further weight gain over time. Other ingredients like preservatives and high-fructose corn syrup can have a detrimental effect on your health. If you have diabetes or are at risk, these applesauce variations may not be best for you. Typically, store-bought applesauce doesn’t include the peels, so many nutrients are left out! Additionally, some variations include other fruits; if you have a fruit allergy, be sure to read applesauce labels to make sure you don’t have adverse side-effects.

How to Make Applesauce

To make homemade applesauce with the peel, all you need is apples and water:

applesauce benefits

  • Core and quarter two large apples.
  • Add the apples to a small saucepan and pour in two to four tablespoons of water.
  • Cover and cook the apples over medium heat until the water simmers and the apples lose their shape.
  • Remove the stove apples, allow them to cool for a minute or two, and then blend them. You can use an immersion blender, a standard blender, or a food processor. If you use a food processor, you may want to pour the mixture through a sieve to remove the larger skin chunks.
  • This recipe makes about two one-half cup servings. Enjoy it warm or keep it in the fridge and eat it cold. ! It will keep for up to seven days in the fridge.

You can also add a dash of cinnamon to get that nutty flavor and add a couple of lemon juice splashes after it is blended to get some more vitamin C and help the color last longer. Whether you make it yourself or purchase it from the store, applesauce can be a fantastic addition to a healthy and balanced lifestyle. Be aware of any health concerns you have related to applesauce, and always read labels when you consider store-bought options.

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Author’s bio

Grace Engels is a Registered Dietitian Nutritionist based in the Greater NYC Area. She completed her undergraduate coursework and requirements to sit for the RDN exam (including 1400 hours of supervised practice) at Cornell University. Grace keeps busy with three main jobs: Clinical .

5 Major Health Benefits of Applesauce

Applesauce with Cinnamon in a White Bowl Viewed from Above

Applesauce is made from cooked apples and can be flavored with added spices like cinnamon and nutmeg or sweetened with maple syrup and sugar.

Because the main ingredient is fruit, applesauce can be a nutritious addition to most meal plans. It’s associated with a host of health benefits supported by scientific research. If you’re looking for a reason to add applesauce to your menu, there are a few to consider.

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Applesauce Nutrition

According to the USDA, a 1/2-cup serving of unsweetened applesauce will give you:

Applesauce Macros

  • Total fat​:​ A serving of applesauce does not have any fat.
  • ​Carbohydrates​:​ Carbs are the main nutrient in applesauce, with about 11 grams per serving, which is 4 percent of the recommended daily value (DV). 1.5 grams of the carbs in applesauce come from fiber.
  • ​Protein​:​ Applesauce does not have any protein.

Vitamins, Minerals and Other Micronutrients

Health Benefits of Applesauce

1. It’s Rich in Antioxidants

Many fruits, including apples, are a natural source of antioxidants. Applesauce is full of antioxidants called phytochemicals. Apples are especially rich in the phytochemicals quercetin, catechin, chlorogenic acid and anthocyanin, according to the Harvard T.H. Chan School of Public Health.

These antioxidants are associated with a reduced risk of disease, namely cancer, heart disease, asthma and Alzheimer’s disease, according to September 2011 research in ​Advances in Nutrition​.

To get more antioxidants from your applesauce, opt for varieties made with whole, unpeeled apples. Apples without the peels have less antioxidant activity, according to May 2004 research in ​Nutrition Journal​. You can also make your own at home to ensure it’s made with the apple peel.

2. It Provides a Source of Nutrients

Like apples, applesauce is a source of many nutrients. Applesauce boasts small amounts of vitamins and minerals, including vitamin C, potassium, calcium, magnesium, phosphorus and folate, according to the University of Rochester Medical Center.

While the nutrient content in applesauce may not be significant, applesauce is a more nutritious snack option than those containing added sugars or trans fats.

3. It’s Linked to Supporting Digestion

Apples are a notoriously great source of dietary fiber, a nutrient in which many Americans are lacking. An estimated 95 percent of U.S. adults and children don’t eat enough fiber, according to January 2017 research in the ​American Journal of Lifestyle Medicine​.

While applesauce doesn’t contain as much dietary fiber as whole apples, it does contain some fiber in each serving.

Dietary fiber is vital for healthy digestion, but its benefits go far beyond that. A healthy gut is linked to a functioning immune system, according to Harvard Health Publishing. Your digestion is responsible for breaking down nutrients so they can be used for processes like cell repair.

Apples are especially high in soluble fiber, which is linked to lower blood sugar and cholesterol levels, per the Harvard T.H. Chan School of Public Health.

4. It’s Linked to a Reduced Risk of Diabetes

Eating more fruit is generally associated with a reduced risk of disease. Specifically, eating lots of apples is associated with a lower risk of type 2 diabetes, according to October 2019 research in ​Current Developments in Nutrition​.


If you have diabetes or are trying to manage your blood sugar, check your food labels to make sure the applesauce you’re buying does not have added sugars in it.

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5. It’s a Low-Sugar Alternative in Baking

You may have seen applesauce recommended as an alternative to oil in baking and other recipes. It’s also often used as an egg alternative in egg-free or plant-based recipes.

Because it’s naturally sweet, applesauce can be used in lieu of sugar and other sweeteners in some recipes. Though applesauce is not a sugar-free food, it’s a source of natural sugars that occur in fruits.

This is a clever way to sweeten foods like banana bread, brownies and muffins. For best results, you may need to experiment with the ratio of wet to dry ingredients because applesauce adds a lot of moisture.

Incorporating Applesauce Into Your Diet

You can purchase unsweetened applesauce in most grocery stores. Making homemade applesauce is also an option if you want more control over the ingredients.

To make applesauce at home, you’ll need apples, water and cinnamon, per Iowa State University. Combine the ingredients in a saucepan and cook until the apples are soft and ready to be mashed and eaten. You can even use applesauce in your pancakes, according to the U.S. National Library of Medicine.

Applesauce isn’t a superfood, but it’s associated with a few health benefits and it has an impressive nutritional profile. Incorporating applesauce into your eating plan can be a healthy addition to your diet.

Replacing processed snacks with applesauce or using it as a natural sweetener in baked goods are easy and healthy ways to incorporate this food.

Applesauce Recipes to Try

  • Greek Yogurt Pancakes With Strawberries
  • Maple-Spiked Sesame Ginger Vinaigrette
  • Carrot Cake Pancakes
  • Apple-Cinnamon-Almond Smoothie
  • Gluten-Free Protein-Packed Cinnamon Roll Waffles

Why Should You Start Your Day with Applesauce?


Applesauce is commonly given to a child suffering with a stomach infection or indigestion. Apples are one of the easily available and healthiest fruits in the world. Consuming apples is a delicious way to lose weight.

A study was conducted on 50 overweight women for over ten weeks. It revealed that eating apples helps lose about a kg. It also helped consume less compared to those who ate oats cookies and have a similar fiber and calorie content. Let’s find out what are the benefits that make applesauce so popular.

Nutritional Profile

Applesauce nutrition facts: 100 gms of Applesauce contains

Calories 68
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 2 mg
Potassium 75 mg
Total Carbohydrate 17 g
Dietary Fiber 1.2 g
Sugar 15 g
Protein 0.2 g
Vitamin A 0 %
Vitamin C 2 %
Calcium 0 %
Iron 0 %
Vitamin D 0 %
Vitamin B-6 0 %
Cobalamin 0 %
Magnesium 0 %

What are the Benefits of Having Applesauce?

1. Provides Nutrition

It is recommended that you eat 2 two apples every day. Applesauce nutrition is essential for the body. It is rich in fiber and helps to resolve digestive troubles and has high amounts of Vitamin C that boost the immunity of the body. The polyphenols help to maintain a healthy body.

2. Satisfies Hunger

It is made up of fiber and water that helps to stay full. A whole apple satisfies hunger best.

A study stated that eating a few slices of apple before a meal curbed hunger and made participants eat lesser.

The same study also stated that participants who ate apple slices before their meals consumed 200 calories lesser than those who didn’t.

3. Maintains Blood Sugar Balance

Many studies have previously linked applesauce benefits to controlling type 2 diabetes.

A study revealed that eating an apple every day lowers the risk of type 2 diabetes by 28 % compared to not eating them at all. The antioxidants, polyphenol reduces the tissue damage in the pancreas, where beta cells are present. These cells produce insulin in the body and are dysfunctional in people suffering from diabetes.

4. Boosts Gut Health

Gut Health

This nutritious fruit contains pectin, which is prebiotic. This is good bacteria or prebiotic that maintain a healthy gut.

While digesting the small intestine doesn’t draw in the fiber. Applesauce makes its way to the colon and delivers the good bacteria.

5. May Prevent Cancer

The antioxidants in the apple are molecules that reduce oxidative stress by fighting against free radicals. This helps to increase the immunity of the body and protects from cancer, common flu, and other diseases.

A study revealed that women who consumed apples every day lowered the cancer death rate. Researchers believe that its anti-inflammatory and antioxidant properties have cancer-fighting properties(1).

6. Maintains Strong Bones

Making this a part of the diet increases bone density that helps to build stronger bones.

A study was conducted on women and each group was given fresh apples, apple sauce, peeled apples, and non-apple products. The ones who consumed apples showed better retention of calcium levels in the body.

7. Improves Digestion

Improves Digestion

Applesauce contains large amounts of pectin that eliminates toxic waste(2) from the body and speeds digestion. As it leads to the growth of probiotics, it also improves intestinal health and builds stronger immunity.

8. Restores Appetite

This is always a quick and natural way to restore appetite and gain energy to recover from an infection. The delicious taste stimulates appetite and is easily digested too.

Method: How to Intake

1. Apple Sauce Recipe

You need

  • Two apples
  • cinnamon powder
  • 2 tbsp honey


  1. Wash and cut the apples in quarters.
  2. Remove the seeds and stem.
  3. Bake it at 350 degrees for 40 minutes.
  4. Once cooled, mash it to a paste.
  5. Add some honey and cinnamon powder.

Things to Remember

  • It is advised that you consume it in moderation.
  • If you suffer from severe constipation, you must consult with your doctor before consuming it.
  • People intolerant to fructose must avoid it.


Applesauce is available round the year, and now that you know how to make applesauce at home, you can make this delicious dish easily and in no time. You may eat it hot or cold, depending on your preference. You can also add some chopped raisins and almonds and serve it as a dessert. Everyone appreciates a healthy dessert.


1. Does Applesauce Treat Asthma?

Asthma can be a complicated condition to live with, and although inhalers are the recommended way to control it, you can add Applesauce to your diet. Its antioxidants reduce oxidative stress in the lungs and help to breathe better.

A study conducted on 68000 women showed that those who consumed apples had lowered risk of asthma compared to placebo.

2. Can Applesauce Improve My Heart Condition?

If you are keen on improving your cardiac health, you must add this to your diet. The soluble fiber in apples lowers the cholesterol levels in the blood that is necessary for heart health. It has polyphenols that are present in its peel, making it antioxidant-rich.

The flavonoid reduces blood pressure levels in the body and reduces the oxidation by LDL, also known as bad cholesterol. It is said that consuming 25 gms of apple slices may reduce the chance of stroke by 9 %.

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Alex Koliada, PhD

Alex Koliada, PhD

Alex Koliada, PhD, is a well-known doctor. He is famous for his studies of ageing, genetics and other medical conditions. He works at the Institute of Food Biotechnology and Genomics NAS of Ukraine. His scientific researches are printed by the most reputable international magazines. Some of his works are: Differences in the gut Firmicutes to Bacteroidetes ratio across age groups in healthy Ukrainian population []; Mating status affects Drosophila lifespan, metabolism and antioxidant system [Science Direct]; Anise Hyssop Agastache foeniculum Increases Lifespan, Stress Resistance, and Metabolism by Affecting Free Radical Processes in Drosophila [Frontiersin].
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