Is Apple Sauce Good For Weight Loss? [Applesauce Diet Benefits]

Apple sauce has long been a beloved snack for both adults and children alike. Whether it’s paired with pork chops or eaten as a standalone snack, apple sauce has become a staple in many households. But what about its weight loss benefits? Can this sweet and tangy treat actually help you shed some pounds?

As the saying goes, “an apple a day keeps the doctor away”, but can it also keep the extra pounds away? Applesauce is a low-calorie and low-fat snack option that is often considered a healthier alternative to other sugary treats. But is it really as good for weight loss as it seems?

Let’s take a closer look at the science behind apple sauce and its potential impact on weight loss.

is applesauce good for weight loss

Not a fan of sweet or bland sauce? Try hot sauce for weight loss!


Is Apple Sauce Good for Weight Loss?

Apple sauce can be good for weight loss. It is a low-calorie snack that can help you feel full without consuming too many calories.

According to the USDA, one cup of unsweetened applesauce contains only 100 calories, which is significantly lower than other popular snacks like potato chips or candy. It is also fat-free, sodium-free, and cholesterol-free, which makes it a healthy snack alternative.

Additionally, applesauce is a good source of fiber, which can also help you feel full and satisfied.

Sweetened applesauce, on the other hand, can contain up to 50% more calories than unsweetened varieties. This is because of the added sugar in it.

Hence, if you are going to purchase apple sauce for weight management, it’s best to opt for unsweetened applesauce as it contains no added sugars.


Sweetened vs Unsweetened Apple Sauce: Which is Better for Weight Loss?

Ah, the eternal dilemma of sweet vs. unsweet. It’s a question that plagues us in everything from coffee to oatmeal, and now, it’s come for our beloved apple sauce.

Let’s start with the sweet stuff. Sweetened apple sauce may be more palatable to those with a sweet tooth, but it comes with a cost – added sugars. Some brands add copious amounts of sugar or high fructose corn syrup to their products, effectively turning a healthy snack into a sugary nightmare. And, some sweetened apple sauces are made with natural sweeteners like honey or maple syrup, which can offer some nutritional benefits.

While natural sugars found in apples are fine in moderation, the added sugar in sweetened apple sauce can quickly add up and wreak havoc on your blood sugar levels, and can cause other health issues, including obesity, diabetes, and heart disease.

But in general, if you are looking to lose weight, it’s best to steer clear of the sweet stuff altogether.

So, why is unsweetened apple sauce the superior option for weight loss?

It contains significantly fewer calories than its sweetened counterpart. In fact, one cup of unsweetened apple sauce has only about 100 calories, while the same amount of sweetened apple sauce can pack in over 200 calories. Plus, unsweetened apple sauce is rich in fiber, which can help you feel fuller for longer and curb your appetite.

But wait, there’s more! Unsweetened apple sauce is also a good source of vitamins and minerals, including vitamin C, potassium, and antioxidants. And because it’s naturally sweet, you can still enjoy a satisfying snack without adding any extra sugar to your diet.

So, which is better? If you are looking to lose weight, unsweetened apple sauce is the way to go!


Nutrition Facts

Unsweetened Applesauce:

  • A 1/2 cup serving of unsweetened applesauce typically contains about 50-60 calories.
  • Unsweetened applesauce is naturally low in fat, with less than 0.5 grams of fat per serving.
  • It contains about 13-15 grams of carbohydrates, with 2-3 grams of fiber and 9-12 grams of sugar per serving.
  • Unsweetened applesauce is also a good source of vitamin C, providing about 10-20% of the recommended daily intake per serving.


Sweetened Applesauce:

  • A 1/2 cup serving of sweetened applesauce can contain anywhere from 80-120 calories, depending on the brand and type of sweetener used.
  • Sweetened applesauce may contain a small amount of fat, usually less than 1 gram per serving.
  • It contains about 20-30 grams of carbohydrates, with 1-2 grams of fiber and 18-25 grams of sugar per serving.
  • Sweetened applesauce may also contain small amounts of vitamins and minerals, but the high sugar content can cancel out many of the potential health benefits.


Healthiest Applesauce Brands for Weight Loss

Now that we’ve established that unsweetened apple sauce is the way to go for weight loss, let’s talk about the healthiest brands on the market.

With so many options out there, it can be tough to navigate the apple sauce aisle. But fear not! I’ve done the research and found some top contenders for the title of healthiest applesauce brand. Let’s dive in!


1. Mott’s Unsweetened Applesauce

  • Mott’s is a classic brand that has been around for over 170 years
  • Each serving (1/2 cup) contains only 50 calories
  • Their unsweetened applesauce contains only apples and vitamin C, with no added sugars or preservatives
  • It’s also gluten-free, kosher, and non-GMO
  • Plus, Mott’s uses sustainably grown apples, so you can feel good about your purchase


2. Santa Cruz Organic Applesauce

  • Santa Cruz Organic is committed to using only the highest quality ingredients in their products
  • Each serving (1/2 cup) contains only 50 calories
  • Their unsweetened applesauce is made from certified organic apples and contains no added sugars, artificial flavors, or colors
  • It’s also non-GMO, gluten-free, and vegan-friendly
  • And with a range of flavors, including cinnamon and apple-strawberry, you are sure to find a variety you love


3. Eden Foods Organic Applesauce

  • Eden Foods has been a leader in organic, non-GMO foods since 1968
  • Each serving (1/2 cup) contains only 60 calories
  • Their unsweetened applesauce is made from a blend of apples and comes in a BPA-free jar
  • It contains no added sugars, preservatives, or artificial ingredients
  • Plus, Eden Foods uses only domestically grown apples, so you can support American farmers while nourishing your body


4. GoGo Squeez Applesauce

  • Their unsweetened applesauce comes in a handy pouch that you can take on the go
  • Each serving (1 pouch) contains only 60-70 calories, depending on the flavor
  • It’s made from 100% fruit, with no added sugars or artificial flavors
  • And with fun flavors like apple-peach and apple-cinnamon, you’ll feel like a kid again while still staying on track with your weight loss goals


Apple Sauce Benefits

In addition to being a low-calorie snack, applesauce has several other benefits that can help improve your overall health.

Here are a few:

 Good source of fiber:  Applesauce contains both soluble and insoluble fiber, which can help regulate digestion and prevent constipation.

According to the USDA, one cup of unsweetened applesauce contains approximately 3 grams of fiber, with most of it being soluble fiber. Soluble fiber can also help reduce cholesterol levels and lower the risk of heart disease.

 High in antioxidants:  Applesauce contains antioxidants, such as flavonoids and polyphenols, which can help reduce inflammation and lower the risk of chronic diseases like heart disease and cancer.

 Lowers cholesterol:  The fiber in applesauce can help reduce LDL (bad) cholesterol levels, which can lower the risk of heart disease.

 Lowers blood sugar:  Applesauce has a low glycemic index, which means it doesn’t cause a rapid spike in blood sugar levels. This can be especially beneficial for people with diabetes. However, people with diabetes should choose unsweetened applesauce and be mindful of portion sizes.

Versatile ingredient: Applesauce can be used as a substitute for oil or butter in baking, making it a healthier option for baked goods.


How to Make Apple Sauce at Home?

Here’s a complete guide on how to make delicious and healthy applesauce at home:

unsweetened apple sauce for weight loss


  • 2-3 pounds of apples (sweet and slightly tart varieties work best)
  • 1/2 cup of water
  • Optional flavorings: cinnamon, nutmeg, honey, or maple syrup


Step 1: Choose Your Apples

  • The best apples for applesauce are those that are sweet and slightly tart, such as Honeycrisp, Jonagold, or Granny Smith.
  • Aim for about 2-3 pounds of apples to make a batch of applesauce.


Step 2: Prepare the Apples

  • Wash the apples thoroughly and peel them if desired. (I prefer to leave them unpeeled)
  • Cut the apples into quarters and remove the cores and seeds.


Step 3: Cook the Apples

  • Place the apple pieces (with peel) in a large pot and add about 1/2 cup of water.
  • Bring the water to a boil, then reduce the heat and let the apples simmer for about 20-25 minutes, or until they are soft and mushy.
  • Stir the apples occasionally to prevent them from sticking to the bottom of the pot.


Step 4: Mash or Puree the Apples

  • Once the apples are soft, remove the pot from the heat and let it cool for a few minutes.
  • Use a potato masher or immersion blender to mash or puree the apples until they reach your desired consistency.
  • If you prefer a smoother texture, you can strain the applesauce through a fine mesh sieve to remove any remaining chunks.


Step 5: Add Flavorings (Optional)

  • If you like, you can add cinnamon, nutmeg, or other spices to your applesauce for extra flavor.
  • You can also sweeten the applesauce with honey or maple syrup if desired.

(I personally prefer adding a tsp of almond powder.)


Step 6: Store and Serve

  • Let the applesauce cool completely, then transfer it to an airtight container.
  • Applesauce can be stored in the refrigerator for up to 1 week, or frozen for up to 3 months.
  • Serve the applesauce on its own or use it as a topping for oatmeal, yogurt, or pancakes.

Congratulations, you’ve just made homemade applesauce! Not only is it a tasty and healthy snack, but it’s also a great way to use up any excess apples you may have.


How to Use Apple Sauce to Lose Weight

As someone who has tried and tested a few methods myself, I’m happy to share my personal experience and some tips on how to incorporate this delicious snack into your weight loss journey.

Always keep portion in your mind, even low-calorie snacks like applesauce can lead to weight gain if consumed in excess. So, it’s important to stick to the recommended serving size of 1/2 cup or 4 ounces.

One of my favorite ways to use applesauce for weight loss is to replace oil or butter with it in baking recipes. This not only reduces the calorie count but also adds a subtle sweetness and moisture to the baked goods. I’ve used applesauce in muffins, cakes, and even pancakes, and the results have been nothing short of amazing.

Another way to use applesauce for weight loss is to incorporate it into your breakfast routine. Applesauce oatmeal is a great and filling breakfast option that is both healthy and delicious. I like to mix in some cinnamon and nuts for added flavor and texture.

For a quick and easy snack option, try pairing applesauce with some fresh fruit, nuts, or a peanut butter and banana sandwich. This is a perfect way to add some extra nutrients and protein to your snack and keep you feeling full for longer.


Low-Calorie Applesauce Recipes

Here are some low-calorie applesauce recipes that you can try:


Applesauce oatmeal: Mix ½ cup of oats, ½ cup of unsweetened applesauce, and 1 cup of water in a pot. Cook until the oats are tender, and serve with your favorite toppings.

Applesauce smoothie: Blend 1 cup of unsweetened applesauce, 1 banana, 1 cup of almond milk, and a handful of spinach for a healthy and delicious smoothie. This smoothie is packed with nutrients and is a great way to start your day.

Applesauce muffins: Replace oil or butter with unsweetened applesauce in your favorite muffin recipe for a lower calorie option. This is a simple and effective way to make your favorite muffins healthier.

I personally love applesauce on breakfast bowl of boiled egg and avocado!


Is Applesauce Fattening?

Unsweetened applesauce is a low-calorie snack that can be beneficial for weight loss. However, sweetened applesauce can be fattening due to the added sugars.

Some store-bought applesauce varieties may also contain preservatives and additives that can increase the calorie count. Therefore, we recommend reading the label and choosing unsweetened, all-natural applesauce.


Does Applesauce Make You Gain Weight?

Applesauce in itself is a low-calorie and nutritious snack that can actually aid in weight loss. It’s high in fiber, which keeps you feeling full for longer and reduces the urge to snack on unhealthy foods.

The key here is moderation. Like with any food, consuming applesauce in excess can lead to weight gain.

On the other hand, store-bought applesauce can sometimes be packed with added sugars and preservatives, which can lead to weight gain and other health issues.

However, consuming unsweetened applesauce in moderation will not make you gain weight.


Bottom Line

After our deep dive into the world of applesauce, we can confidently say that it can be a great addition to your weight loss diet. With its low calorie count and high fiber content, and various vitamins and minerals, it can help keep you full and satisfied while still satisfying your taste.

But remember to choose unsweetened varieties to avoid excess added sugars, or consider making your own at home for even more control over the ingredients.


Frequently Asked Questions: (FAQs)

Is apple sauce good for your diet?

Absolutely! Apple sauce is a great addition to any diet, especially for those looking to lose weight. Its low calorie and high fiber content make it a filling snack option.


How much applesauce should I eat a day?

A serving of apple sauce is typically around 1/2 cup, and it’s recommended to stick to 1-2 servings per day.


Is applesauce good for belly?

Yes, applesauce can be beneficial for belly health. Its high fiber content can help promote healthy digestion and regular bowel movements, which can in turn help reduce bloating and discomfort.


Which sauce is good for weight loss?

When it comes to sauces, apple sauce is a great choice for weight loss. Just be sure to choose unsweetened apple sauce to avoid added sugars.




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