Applesauce, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)
Category: Fruits & Fruit Juices State: Canned Characteristics: Unsweetened
Nutrition Highlights
Serving Size
Calories
103
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 | 110 (100%) |
| Fat | 2.2 (2.1%) |
| Protein | 1.7 (1.6%) |
| Total | 103 (100%) |
Serving: 1 cup [244g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 215 (88.2%) |
| Carbohydrate | 28 (11.3%) |
| Ash | 0.6 (0.2%) |
| Protein | 0.4 (0.2%) |
| Fat | 0.2 (0.1%) |
| Total | 244 (100%) |
Serving: 1 cup [244g]
Benefits
-
High in fiber which aids digestion and makes you feel full for longer
-
Contains antioxidants that protect cells from damage and may reduce risk of chronic diseases
-
Rich source of vitamin C which supports immune function and collagen production
-
Low in calories so it can help with weight management as part of an overall healthy diet and lifestyle
-
Contains phytonutrients that are anti-inflammatory
Risks
-
High in sugar content if added sugars are present. Check nutrition label for added sugars
-
May be high in sodium if salt is added during processing. Check nutrition label for sodium content
-
Fiber and nutrients are lost compared to whole apples if skin and core are removed during processing
-
Vitamin C content may be low or absent if ascorbic acid is not added back during processing
-
May contain preservatives like sulfites if added during processing. Check ingredients list for potential allergens
Additional Information
Applesauce, canned, unsweetened, without added ascorbic acid, is a versatile and nutritious food that offers several health benefits. It is made from cooked and mashed apples, providing a concentrated source of essential nutrients. However, it is important to consider both the nutritional benefits and potential risks associated with this specific type of applesauce.
Nutritional Benefits:
1. Fiber: Applesauce is a good source of dietary fiber, which plays a vital role in maintaining a healthy digestive system. Fiber promotes regular bowel movements, prevents constipation, and helps control blood sugar levels. A 100-gram serving of unsweetened applesauce contains approximately 1.3 grams of fiber.
2. Vitamin C: Although this particular variety does not have added ascorbic acid, apples naturally contain vitamin C. Vitamin C is an antioxidant that supports immune function, collagen production, and acts as a powerful antioxidant, protecting cells from damage caused by free radicals.
3. Antioxidants: Applesauce contains various antioxidants, such as flavonoids and polyphenols, which help reduce oxidative stress and inflammation in the body. These compounds have been linked to a lower risk of chronic diseases, including heart disease and certain types of cancer.
4. Low in Fat and Cholesterol: Applesauce is naturally low in fat and cholesterol, making it a heart-healthy food choice. It can be used as a substitute for oil or butter in baking recipes, reducing the overall fat content of the dish.
5. Hydration: Applesauce has a high water content, contributing to hydration and helping maintain fluid balance in the body. Staying properly hydrated is essential for overall health and supports various bodily functions.
Potential Risks:
1. Added Sugars: While the specified variety is unsweetened, it is important to note that many commercially available applesauce products contain added sugars. These added sugars can contribute to excess calorie intake and may increase the risk of weight gain, type 2 diabetes, and dental issues. Therefore, it is crucial to carefully read the nutrition label to ensure no additional sugars have been added.
2. Loss of Nutrients: The canning process may cause a slight loss of certain heat-sensitive nutrients, such as vitamin C. However, since applesauce is made from cooked apples, it still retains a significant amount of its original nutritional value.
3. Allergies: Although rare, some individuals may have an allergic reaction to apples or develop oral allergy syndrome, characterized by itching or swelling of the mouth or throat after consuming applesauce. People with known apple allergies should avoid consuming applesauce.
In conclusion, unsweetened canned applesauce without added ascorbic acid is a nutritious food choice that offers several health benefits. It is a good source of fiber, antioxidants, and vitamin C, while being low in fat and cholesterol. However, it is essential to be mindful of added sugars in commercially available products and potential allergenic reactions. Incorporating unsweetened applesauce into a balanced diet can contribute to overall health and well-being.