How much is 1 cup of applesauce? Weight, volume, and nutrition facts explained

December 13, 2025 •

3 min read

According to King Arthur Baking's ingredient chart, one standard US cup of applesauce weighs approximately 255 grams or 9 ounces. This precise measurement is essential for successful baking and accurately tracking nutritional intake, as the density of applesauce makes volume-to-weight conversions crucial.

Quick Summary

A standard US cup of applesauce weighs around 255 grams, contains approximately 102–105 calories, and offers natural sweetness with a good dose of fiber. Its exact composition varies depending on whether it is sweetened or unsweetened, and whether the peels are included.

Key Points

Weight and Volume: One standard US cup of applesauce weighs approximately 255 grams (9 ounces), not 8 fluid ounces, due to its density.
Calories and Sugar: Unsweetened applesauce has about 102–105 calories per cup, while sweetened versions can nearly double that due to added sugar.
Nutritional Benefits: It provides natural sweetness, dietary fiber, antioxidants, and is low in fat, making it a healthy option when unsweetened.
Healthy Substitute: In baking, applesauce can replace some or all of the oil or butter, adding moisture while reducing fat and calories.
Fiber Content: Leaving the apple skins on when making homemade applesauce increases the fiber and antioxidant content.
Measuring Accuracy: For baking, weighing applesauce offers more precision than volume measurement, as the density can vary.
DIY Options: Making your own applesauce allows control over ingredients, sugar content, and texture.

Understanding Standard Applesauce Measurements

While a standard US liquid measuring cup holds 8 fluid ounces, applesauce is a denser, solid ingredient, so its weight-to-volume ratio is not a simple conversion. The type of applesauce—unsweetened, sweetened, or homemade—also influences its precise weight and nutritional profile.

Weight and Volume: The Key Differences

When a recipe calls for applesauce, it is generally assumed to be a volume measurement using a standard 1-cup dry measuring cup. However, for precision, especially in baking, weighing ingredients is always recommended. For liquids, one US cup is 240 mL, but applesauce is a thick puree, so it is measured as a solid ingredient.

Weight: One US cup of applesauce is approximately 255 grams (about 9 ounces).
Volume: One US cup is equal to 240–250 mL, depending on whether US or UK conversions are used, though the 10 mL difference is typically insignificant for most cooking and baking.

Nutritional Facts for 1 Cup of Applesauce

For health-conscious cooks, understanding the nutritional information is just as important as knowing the measurement. The data below is based on unsweetened applesauce, which is the healthiest option with no added sugars.

Calories: Approximately 102–105 kcal.
Carbohydrates: Roughly 27–28 grams.
Sugars: About 23–25 grams, which are naturally occurring from the fruit.
Dietary Fiber: Approximately 2.7–2.9 grams.
Protein: Small amount, about 0.4 grams.
Fat: Negligible amount, about 0.2 grams.

Applesauce also contains vitamins and minerals like Vitamin C, Vitamin A, and Potassium, though the concentration varies. Some store-bought brands add extra Vitamin C as a preservative. Homemade versions, especially when made with the apple peels, can have a higher antioxidant and fiber content.

Sweetened vs. Unsweetened Applesauce

There is a significant difference in the sugar and calorie content between sweetened and unsweetened applesauce. This is particularly important for those managing blood sugar levels or watching their caloric intake.


Nutritional Aspect	1 Cup of Unsweetened Applesauce	1 Cup of Sweetened Applesauce
Approximate Calories	~103 kcal	~194 kcal
Approximate Sugar (g)	~23 g	~42 g
Approximate Carbohydrates (g)	~27 g	~51 g
Added Sugars	None	Contains added sugar (high fructose corn syrup or corn syrup)

Common Uses and Substitutions

Applesauce is a versatile ingredient used in everything from a simple snack to a baking substitute. Its moisture and natural sweetness make it an ideal replacement for fats like oil or butter.

Baking: Can be used to replace a portion of the fat (e.g., oil or butter) in baked goods like muffins, cakes, and quick bread to reduce calories. The ratio is typically 1:1 for applesauce to fat, though some suggest a 1:1/2 ratio for best results.
Snack: A quick and healthy snack, especially the unsweetened variety.
Baby Food: A common and easy-to-digest first food for babies.

Applesauce Alternatives in a Pinch

If you don't have applesauce, several alternatives can work in baking:

Mashed Banana: Offers a similar texture and sweetness. Use 1:1 for applesauce, but note it will add a banana flavor.
Pumpkin Purée: A 1:1 substitute that adds moisture and nutrients, though it may alter the color of your baked goods.
Greek Yogurt: Can replace a smaller amount of applesauce (1/4 cup or less) to add moisture and a tangy flavor.
Other Fruit Purées: Pear, peach, or plum purees can also be used as a 1:1 substitute.

Making Your Own Applesauce

Homemade applesauce can be tailored to your preference, from the type of apple to the consistency and level of sweetness. For more flavor and nutritional benefits, consider leaving the peels on and blending longer for a smoother texture.

Simple Applesauce Recipe (Yields 1 Cup):

Chop: Peel and core 1 medium apple (Fuji or Golden Delicious work well).
Combine: Place apple cubes in a saucepan with 1/2 cup of water and a dash of cinnamon.
Simmer: Cook over medium heat until the apples are very soft, about 15-20 minutes.
Purée: Mash with a fork for a chunky texture or use a blender or food processor for a smooth consistency.

Conclusion

One cup of applesauce is a versatile and healthy ingredient, but understanding its true weight and nutritional content is key. A standard cup weighs about 255 grams and contains just over 100 calories when unsweetened, making it a low-fat, high-fiber option. Whether using it as a snack or a baking substitute, choosing unsweetened varieties helps avoid unnecessary calories and added sugars. For precise measurements in baking, weighing is best, but for general recipes, a standard cup measurement is sufficient. By being mindful of the applesauce type and measuring correctly, you can incorporate this fruit puree into a healthy and balanced diet.

This content offers general nutrition information and is not a substitute for professional dietary advice.

Frequently Asked Questions

The number of apples needed for one cup of applesauce can vary, but it's typically a little more than one medium-sized apple. The exact amount depends on the size of the apple and whether the skins are included.

Unsweetened applesauce is the healthier choice because it contains no added sugars or corn syrup and has significantly fewer calories.

Yes, applesauce can effectively replace fats like oil or butter in many baking recipes, adding moisture while reducing calories. A common substitution ratio is 1:1, but some use 1:1/2 for better results.

For accurate measurements, especially in baking, use a dry measuring cup for applesauce instead of a liquid one. For the highest precision, weigh the applesauce on a kitchen scale.

The terms are often used interchangeably, but 'applesauce' typically refers to the cooked, mashed product, while 'apple puree' can also be uncooked. In recipes, they are generally used similarly.

Applesauce is a component of the BRAT diet (bananas, rice, applesauce, toast), a regimen of bland foods often used to soothe upset stomachs. The pectin (soluble fiber) in applesauce can be helpful for digestion.

Softer apple varieties that break down easily, such as Fuji, Golden Delicious, or McIntosh, are ideal for making homemade applesauce.