Applesauce
Category: Fruits & Fruit Juices State: Canned Characteristics: Sweetened, Without Salt
Nutrition Highlights
Serving Size
Calories
167
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 172 (100%) |
| Fat | 3.8 (2.3%) |
| Protein | 1.6 (0.9%) |
| Total | 167 (100%) |
Serving: 1 cup [246g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 202 (82.0%) |
| Carbohydrate | 43 (17.5%) |
| Ash | 0.5 (0.2%) |
| Fat | 0.4 (0.2%) |
| Protein | 0.4 (0.2%) |
| Total | 246 (100%) |
Serving: 1 cup [246g]
Benefits
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Provides fiber and antioxidants. The fiber in applesauce can help promote digestive health and regulate bowel movements
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Contains vitamin C. Applesauce provides vitamin C which is an antioxidant that supports immune function and collagen production
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Sweetened with sugar. The added sugar provides a source of quick energy
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Low in calories. Canned applesauce has about 100 calories per half cup serving making it a reasonably low calorie snack or side dish option
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Convenient and portable. The canned form of applesauce means it is shelf-stable and easy to pack for on-the-go eating
Risks
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High in added sugars which can contribute extra calories and increase risk of weight gain and obesity
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Added sugars provide empty calories with little or no nutritional value
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High intake of added sugars is linked to increased risk of heart disease
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Excess sugar consumption may increase risk of type 2 diabetes
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Canned foods are high in sodium which can increase blood pressure risk
Additional Information
Applesauce, canned, sweetened, without salt is a popular food product that offers several nutritional benefits. Made from cooked and pureed apples, it is commonly consumed as a snack or used as an ingredient in various recipes. This sweetened version of applesauce may contain added sugars to enhance its taste. Let's delve into the nutritional advantages and potential risks associated with this specific type of applesauce.
Nutritional Benefits:
1. Good source of dietary fiber: Applesauce contains a significant amount of dietary fiber, which aids in maintaining a healthy digestive system. Fiber promotes regular bowel movements, prevents constipation, and can contribute to feelings of fullness, potentially aiding in weight management.
2. Rich in antioxidants: Applesauce is a good source of antioxidants such as vitamin C and various phytochemicals. These antioxidants help protect the body's cells from damage caused by harmful free radicals, potentially reducing the risk of chronic diseases like heart disease and certain types of cancer.
3. Provides essential vitamins and minerals: This sweetened applesauce can contribute to your daily intake of essential nutrients. It contains vitamins like vitamin A, vitamin C, and various B vitamins. Additionally, it provides minerals like potassium, which is important for maintaining healthy blood pressure levels.
4. Low in fat and cholesterol-free: Applesauce is naturally low in fat and does not contain cholesterol. This makes it a suitable option for those aiming to reduce their fat intake or maintain heart health.
Potential Risks:
1. Added sugars: The sweetened version of applesauce may contain added sugars, which can increase the calorie content significantly. Excessive sugar consumption can contribute to weight gain, tooth decay, and an increased risk of developing chronic conditions like type 2 diabetes and cardiovascular disease. It is important to consume sweetened applesauce in moderation and consider opting for unsweetened varieties or those with no added sugars whenever possible.
2. Lower fiber content: While applesauce does offer dietary fiber, the canning process may reduce its overall fiber content compared to fresh apples. Fiber is important for maintaining a healthy digestive system and promoting satiety. Therefore, individuals relying solely on applesauce for their fruit intake may miss out on the full range of benefits provided by whole fruits.
3. High glycemic index: Sweetened applesauce may have a higher glycemic index compared to fresh apples due to the added sugars. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, potentially leading to energy crashes and increased hunger shortly after consumption. Individuals with diabetes or those aiming to manage their blood sugar levels should be cautious when consuming sweetened applesauce.
In conclusion, sweetened, canned applesauce without salt can be a nutritious option when consumed in moderation. Its dietary fiber, antioxidants, and essential nutrients provide numerous health benefits. However, the added sugars and potentially reduced fiber content should be taken into account. Opting for unsweetened or no added sugar varieties and incorporating a variety of whole fruits into the diet is recommended for a well-rounded nutritional intake.