What is the Healthiest Applesauce to Eat? A Guide to Nutrient-Rich Choices

October 10, 2025 •

4 min read

Did you know that some store-bought applesauces can contain as much sugar as a soda? To make a truly healthy choice, understanding what is the healthiest applesauce to eat goes beyond simply grabbing the first jar you see, focusing instead on key nutritional factors.

Quick Summary

This guide reveals how to identify the healthiest applesauce by examining its ingredients, identifying harmful additives, and comparing store-bought options. It also explores the nutritional benefits of unsweetened versions and provides a simple recipe for a homemade alternative.

Key Points

Check for 'Unsweetened': Always choose applesauce with no added sugars to avoid excess calories and blood sugar spikes.
Consider Homemade with Skins : For maximum fiber and antioxidant content, make your own applesauce and leave the apple peels on.
Look for Organic and Minimal Ingredients : Opt for brands with organic fruit and a short ingredient list, typically just apples, water, and ascorbic acid.
Embrace Antioxidants : Applesauce provides beneficial antioxidants like quercetin and polyphenols, which support immune and heart health.
Use as a Baking Substitute : Unsweetened applesauce can replace oil or sugar in baking recipes, making your baked goods healthier.
Compare Fiber Content : While whole apples contain more fiber, applesauce still provides beneficial soluble fiber (pectin) that aids digestion.

The #1 Rule for Healthy Applesauce: Avoid Added Sugar

At its core, applesauce should be a simple product made from apples and water. However, many commercially available options include significant amounts of added sugars, such as high-fructose corn syrup, that diminish their health benefits. The single most important factor for choosing the healthiest option is to select varieties with no added sugars. While apples contain natural sugars, the fiber found in the fruit helps the body process them without causing the blood sugar spikes associated with refined sugars. Always check the nutrition facts label for "Added Sugars" and aim for products where this number is zero.

How to Choose a Healthy Store-Bought Applesauce

For those who prefer the convenience of store-bought applesauce, a few key strategies can help you pick the best jar or pouch on the shelf:

Read the ingredients list carefully. Look for a minimal ingredient list, with apples, water, and possibly ascorbic acid (Vitamin C) as the only components. Ascorbic acid is a natural preservative that helps maintain color and is beneficial for health.
Look for 'Unsweetened' and 'No Sugar Added'. These labels are clear indicators that the product contains no extra sweeteners. The term 'all-natural' can sometimes be misleading and may still contain added sugar.
Consider organic options. Organic applesauce ensures that the fruit was grown without synthetic pesticides, and many organic brands prioritize simple, healthy ingredients.
Check for BPA-free packaging. For those concerned about potential chemical exposure, many applesauce brands, particularly in pouches, now advertise BPA-free packaging.

Homemade vs. Store-Bought Applesauce

Choosing between homemade and store-bought applesauce presents different pros and cons, particularly regarding nutrition and convenience.

Making the Healthiest Applesauce at Home

Creating your own applesauce from scratch gives you complete control over the ingredients, allowing you to maximize nutritional benefits. The primary advantage of homemade applesauce is the ability to include the apple peel. The peel is rich in fiber and antioxidants, which are often removed during commercial processing.

To make your own unsweetened applesauce:

Select a mix of sweet and tart apples, such as Gala and Granny Smith, for balanced flavor without added sugar.
Wash and core the apples. Leave the skins on to retain maximum fiber and antioxidants.
Combine the chopped apples with a small amount of water in a saucepan and simmer until soft.
Add a splash of lemon juice and cinnamon for flavor, and mash or blend to your desired consistency.

Apples vs. Applesauce: Understanding the Nutrient Differences

While applesauce is a convenient way to consume fruit, it is not nutritionally identical to eating a whole apple. The cooking process can affect some nutrients, but the primary differences relate to fiber content and the bioavailability of certain compounds.

Fiber: A whole apple, especially with the skin, contains more dietary fiber than applesauce. The fiber in applesauce, primarily soluble fiber like pectin, is still beneficial for digestion and can help lower cholesterol.
Vitamin C: Some heat-sensitive vitamins, like Vitamin C, can be degraded during cooking. Many manufacturers add Vitamin C (ascorbic acid) back into store-bought varieties to fortify the product and act as a preservative.
Antioxidants: The heat from cooking can make certain polyphenols and antioxidants in apples more readily available for the body to absorb. The health benefits of applesauce's antioxidants are comparable to those in whole apples.

Healthiest Applesauce Brands: A Comparison

To help you choose the best store-bought option, here is a comparison of some popular unsweetened brands based on available information.


Brand	Key Feature	Added Sugar	Organic?	Additional Notes
Wegman's Organic	Winner of a taste test by Serious Eats.	No	Yes	Contains apples, water, ascorbic acid. Editors preferred the pouch version for flavor.
North Coast Organic	Made from organic, locally sourced apples.	No	Yes	Emphasizes quality and no artificial ingredients.
Mott's No Sugar Added	Widely available and recognized brand.	No	No (some organic lines may exist)	Made with apples and vitamin C; has a lower sugar content than competitors' no-sugar-added pouches.
Trader Joe's All-Natural Unsweetened	Simple ingredients and good flavor.	No	No (organic version available)	Simple ingredients list, though texture received mixed reviews in one taste test.
GoGo squeeZ (Unsweetened)	Convenient, popular pouches for kids and adults.	No	Yes (for organic line)	Offers a variety of flavors and is generally well-regarded for health.

The Health Benefits of Nutrient-Rich Applesauce

Consuming unsweetened applesauce, especially homemade with the skins, can offer a range of health benefits:

Promotes Digestive Health: The soluble fiber, or pectin, in applesauce acts as a prebiotic, feeding good gut bacteria and aiding with issues like diarrhea and constipation.
Supports Heart Health: The soluble fiber also helps lower cholesterol levels, while polyphenols can help reduce blood pressure, contributing to better cardiovascular health.
Provides Antioxidant Protection: Apples are rich in phytochemicals like quercetin, which have antioxidant properties that combat free radical damage and reduce inflammation.
Boosts Immune System: Applesauce can contain Vitamin C, either naturally or added as ascorbic acid, which is vital for immune function and iron absorption.
Aids in Weight Management: As a filling, low-calorie, and fat-free snack, applesauce can help curb cravings and contribute to weight management goals, especially when used as a baking substitute for oil or sugar.

Conclusion: Making an Informed Choice

When determining what is the healthiest applesauce to eat, the answer is clear: unsweetened and minimally processed varieties are the best choice. Whether you opt for a high-quality organic store-bought brand or make your own at home, prioritizing simple ingredients is key. By avoiding added sugars and, if possible, including the nutritious apple peel, you can enjoy all the natural benefits this classic fruit puree has to offer. Making a conscious decision about your applesauce ensures a delicious and truly healthy addition to your diet.

Frequently Asked Questions

No, not all unsweetened applesauces are created equal. The healthiest options contain minimal ingredients and are ideally made with the apple peels included, which significantly boosts the fiber and antioxidant content.

Homemade applesauce is healthier because you control the ingredients completely. You can use the peel, which is rich in fiber and antioxidants, and you can ensure no preservatives or unwanted additives are used.

Yes, unsweetened applesauce can be a helpful tool for weight loss. It is low in calories, fat-free, and contains fiber that helps you feel full longer. It can also serve as a healthy substitute for oil or sugar in baking.

Yes, some heat-sensitive nutrients like Vitamin C can be degraded during the cooking process. However, other compounds like polyphenols may become more bioavailable, and fiber content is largely retained.

'Unsweetened' means no sugar has been added, though the product still contains natural sugars from the fruit. 'No sugar added' is a similar claim, but it is important to check the nutrition panel for total sugar content and added sugars.

Yes, applesauce is beneficial for digestion due to its soluble fiber content, particularly pectin. Pectin can aid with both constipation and diarrhea and supports healthy gut bacteria.

A blend of sweet and tart apples, such as Fuji, Gala, McIntosh, or Granny Smith, is often best for homemade applesauce to create a balanced flavor profile without needing extra sweetener.

Look for labels that explicitly state "Unsweetened" or "No Sugar Added." Read the ingredients list to ensure it's simple (apples, water, ascorbic acid) and check the nutrition panel for zero grams of added sugars.