Is it healthy to eat unsweetened applesauce?: Unpacking the Nutrition and Benefits

October 12, 2025 •

4 min read

According to a 2017 study, an estimated 95 percent of Americans don't consume enough dietary fiber, a nutrient found in fruits like applesauce. This highlights the importance of incorporating fruit into your diet, but many wonder, is it healthy to eat unsweetened applesauce? This guide breaks down the nutrition and benefits to provide a clear answer.

Quick Summary

Unsweetened applesauce is generally considered a healthy and low-calorie food, providing fiber, antioxidants, and a natural source of sweetness. While less nutrient-dense than a whole apple, it is a versatile and easy-to-digest option that can aid in digestion and act as a substitute in baking.

Key Points

Low-Calorie Snack: Unsweetened applesauce is a healthy, low-calorie snack that can be used to satisfy sweet cravings without added sugars.
Rich in Antioxidants: It provides beneficial antioxidants, such as quercetin, which help combat free radicals and reduce inflammation.
Supports Digestion: The soluble fiber pectin in applesauce acts as a prebiotic, promoting healthy gut bacteria and aiding digestion.
Baking Substitute: It serves as an excellent, low-fat alternative to oil, butter, and sugar in many baking recipes.
Moderation is Key: While healthy, unsweetened applesauce still contains natural sugars, so portion control is important, especially for diabetics.
Better than Sweetened Varieties: Always opt for unsweetened applesauce to avoid the health risks associated with excessive added sugar.

The Nutritional Breakdown of Unsweetened Applesauce

Made from just cooked apples and water, unsweetened applesauce is a simple and wholesome food. A 1/2-cup serving contains approximately 45-51 calories, no fat, and a moderate amount of carbohydrates, primarily from the fruit's natural sugars. It also contains some dietary fiber, with about 1.5 grams per half-cup serving, which is less than a whole apple but still beneficial for digestion. Essential vitamins and minerals found in applesauce include small amounts of vitamin C, potassium, and calcium. Some commercial brands may even add extra vitamin C to their products to enhance the nutritional profile and preserve color.

The Health Benefits of Unsweetened Applesauce

Rich in Antioxidants and Phytochemicals Apples are a natural source of potent antioxidants, including quercetin, catechin, and chlorogenic acid. These compounds, known as phytochemicals, help combat free radicals in the body, which can reduce inflammation and lower the risk of chronic diseases like heart disease, diabetes, and certain cancers. For maximum antioxidant content, it is best to choose applesauce made with the apple peels, as many of these beneficial compounds are concentrated in the skin.

Supports Digestive Health Applesauce is a well-known remedy for upset stomachs due to its mild flavor and easy-to-digest nature. The key component is pectin, a type of soluble fiber found in apples. Pectin acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting a healthy intestinal environment. This soluble fiber can also help regulate bowel movements, which is why applesauce is part of the BRAT diet (bananas, rice, applesauce, toast) recommended for diarrhea.

Aids in Weight Management Because it is low in calories and fat, unsweetened applesauce can be a valuable tool for weight management. Its fiber content helps you feel full and satisfied for longer, which can prevent overeating. A 2019 Cornell University study also found that the fiber and polyphenols in apples may help regulate fat metabolism. Furthermore, its natural sweetness can satisfy sugar cravings with fewer calories than processed sweets.

A Versatile Ingredient for Baking Unsweetened applesauce can be an excellent substitute for oil, butter, and sugar in many baking recipes. This simple swap can significantly reduce the overall fat and calorie content of muffins, cakes, and other baked goods, allowing for a healthier finished product. Because applesauce is a wet ingredient, it adds moisture, which is especially beneficial for baked goods that can tend to dry out, like gluten-free options.

Unsweetened vs. Sweetened Applesauce: A Comparison

While both varieties come from apples, their nutritional profiles differ significantly due to the addition of sugar in the sweetened version. Choosing the unsweetened option is a far healthier choice.


Feature	Unsweetened Applesauce	Sweetened Applesauce
Added Sugar	None	Yes, often containing significant amounts
Total Sugar	Contains only natural fruit sugars (~9g per ½ cup)	Contains natural fruit sugars plus added sugars, often much higher (>15g per ½ cup)
Calories	Lower (approx. 45-51 kcal per ½ cup)	Higher (can be two times or more the calories)
Health Impact	Associated with digestive benefits, rich in antioxidants, and low calorie	Excessive added sugar intake can lead to weight gain, blood sugar spikes, and other health issues
Dental Health	Lower risk of cavities compared to sweetened versions	Increased risk of tooth decay due to higher sugar content and acidity

Potential Considerations for Applesauce Consumption

While unsweetened applesauce is a healthy food, it is not without a few considerations. First, it is not as satiating as a whole apple due to the cooking process, which breaks down some of the fiber. This means you may consume more calories from applesauce than a whole apple to achieve the same feeling of fullness. Second, for individuals with diabetes, portion control is still important. Despite the lack of added sugar, the natural fruit sugar can still affect blood glucose levels, so it should be factored into your daily carbohydrate count. Finally, as with any food, moderation is key. A varied diet that includes different fruits is always the best approach to ensure a complete nutritional intake.

Incorporating Unsweetened Applesauce into Your Diet

Snack: Enjoy it chilled or warmed, perhaps with a sprinkle of cinnamon and a handful of nuts for added crunch and healthy fats.
Breakfast Boost: Stir it into oatmeal, mix it with plain Greek yogurt for a naturally sweetened parfait, or add it to smoothies.
Baking Substitute: Swap it for oil, butter, or eggs in baked goods to reduce fat and calories.
Savory Meals: Use it as a side dish for meats like pork or chicken, or incorporate it into marinades for added flavor and moisture.

Conclusion: A Healthy Addition in Moderation

In conclusion, is it healthy to eat unsweetened applesauce? Yes, unsweetened applesauce is a nutritious and healthy food when consumed in moderation as part of a balanced diet. Its high antioxidant content, digestive benefits from pectin, and versatility as a low-calorie baking substitute make it a smart choice for most people. However, it is important to remember that it is less filling than a whole apple due to lower fiber content and still contains natural sugars that require mindful portioning, especially for those managing blood sugar. For the best nutritional value, opt for unsweetened commercial varieties or make your own at home, potentially leaving the nutrient-dense peels on.

Learn more about the benefits of using applesauce in baking by visiting Vitamix's article on the subject: How to Use Applesauce as a Sugar Substitute.

Frequently Asked Questions

Yes, diabetics can eat unsweetened applesauce, but they should still monitor their portion sizes. It contains natural fruit sugar that affects blood glucose levels, and it's less fibrous than a whole apple, so it should be included as part of a balanced meal plan in moderation.

A whole apple is generally more nutritious and filling because it contains more dietary fiber, especially if the peel is consumed. Cooking the apples to make applesauce breaks down some fiber and nutrients, but unsweetened applesauce still retains valuable antioxidants and vitamins.

Yes, it can be beneficial for weight loss. Unsweetened applesauce is low in calories and can help you feel full due to its fiber content. It also makes a great, low-fat, and low-sugar alternative in baking, which can reduce overall calorie intake.

Unsweetened applesauce contains only natural fruit sugars, not high sugar content in the context of added sugars. However, it is higher in sugar than most vegetables. Sweetened applesauce, on the other hand, can have significantly higher sugar due to additives.

Yes, applesauce is often recommended for an upset stomach as part of the BRAT diet. Its soft texture and pectin content make it easy to digest and can help soothe irritated bowels, especially in cases of diarrhea.

To make your own, you will need apples, water, and optional spices like cinnamon. Dice the cored and washed apples, add a small amount of water to a pot, and cook until soft. Then, mash or blend to your desired consistency. Leaving the peels on will increase fiber and antioxidant content.

Possible downsides include that it is not as filling as whole apples and contains natural sugars, so moderation is key. Some commercial varieties may also contain preservatives. Eating a variety of fruits alongside applesauce is recommended for a balanced diet.

Besides eating it plain, you can mix unsweetened applesauce into oatmeal or plain yogurt, use it to replace oil or sugar in baking, or serve it as a side dish for meat.