Does Applesauce Have Fiber? All You Need To Know!

Have you ever tried applesauce in your home? If you are a sauce lover, you may experiment with homemade applesauce. Applesauce is one of the all-time favorite food that can eat different ways. It is one of the healthy and nutritious foods with no added sugar or other ingredients.

Applesauce – Is Applesauce Good For Your Health?

One cup of unsweetened applesauce is an excellent source of nutrients like calories, carbohydrates, sugar, protein, etc. When it comes to fiber, Does applesauce contain a good amount of fiber? Generally, unprocessed foods of plant origin are good sources of fiber. So, applesauce can be a good source of fiber.

But when it comes to raw fruit, does it contain a high amount of fiber than applesauce? You may have several doubts regarding the fiber in applesauce. The article will guide you to the nutritional facts and health benefits of applesauce. 

Applesauce Good For Your Health

The Fiber Content In Applesauce

One cup of unsweetened applesauce contains 100 calories and 2.7 grams of fiber. The applesauce contains a good source of soluble fiber that dissolves in water. The fiber-rich applesauce helps to prevent certain health diseases such as high cholesterol and blood sugar. A type of soluble fiber called, pectin is active in applesauce. \

This particular fiber helps to lower high cholesterol in the body. It binds to cholesterol and other fatty acids and eliminates excess cholesterol through waste. According to the American Dietetic Association, cooked or pureed forms of processing degrade the food’s fiber content. However, when it comes to applesauce, the food maintains a good amount of fiber as whole apples.

The Fiber Content In Applesauce

The Fiber Content In The Hole Apple

The fiber content in whole apples may vary depending on their size. The nutritional facts are also different based on their size. According to the U.S. Department of Agriculture, a small apple serves 75 calories and 3.6 grams of fiber. 

It qualifies as high in fiber when compared to applesauce. A large apple contains 115 calories and 5.4 grams of fiber, which means one apple serves more than 20 percent of the daily value for fiber. Two types of fiber are essential in the body.

The skin of a whole apple contributes most of the insoluble type of fiber. It helps to generate softer stools that are easier to pass. As aforementioned, soluble fiber called pectin provides the soluble fiber in applesauce.

Applesauce – Nutritional Information

According to the United States Department of Agriculture (USDA), a half cup of unsweetened applesauce serves the following nutrients.

Applesauce - Nutritional Information
Nutrient Quantity 
calories45 mg
Total fat 2 g
Saturated fat0 g
Trans fat0 g
cholesterol0 mg
sodium0 mg
Total carbs11.2 g
Dietary fiber1.5 g
sugar9 g
protein0 g

In addition, applesauce also provides essential vitamins like vitamin C and vitamin E, minerals like potassium, and also other micronutrients.

What Are The Health Benefits Of Applesauce?

Applesauce Health Benefits
  • Support digestion

Apples are a great source of dietary fiber that most people lack. According to research in the American Journal of Lifestyle Medicine,  about 95 percent of adults and children don’t consume enough fiber. The shocking result is reported in the united states. Applesauce provides a good amount of fiber which is essential for healthy digestion. The soluble fiber, pectin helps treat digestive issues like constipation and diarrhea.

  • Support heart health

As aforementioned, the soluble fiber helps to lower blood cholesterol and reduces the risk of developing coronary artery diseases. The high deposit of fat in your arteries causes the smooth flow of blood through those parts and forms plaque in your arteries.

The soluble fiber properties in the applesauce reduce the risks of heart attack and stroke. In addition, polyphenol compounds in applesauce reduce blood pressure. Blood pressure is another risk that leads to several cardiovascular problems. Pectin and polyphenols work together to avoid heart problems and protect your heart health. 

  • Prevent cancer

The dietary fiber and polyphenol compounds work together to fight against cancer. The vitamin C in apples acts as an antioxidant and prevents cancer cell growth. Some epidemiological studies have proven that consuming apples can reduce the risk of cancer, including breast tumors, lung, mouth, bowel, and digestive tract.

  • Reduce the risk of chronic disease

Researchers found that regular consumption of apples reduces the risk of chronic diseases such as obesity, cancer, diabetes, and heart disease.

Apple has antioxidative properties which fight against chronic disease. More research is needed to get a final conclusion about the effect of applesauce on chronic disease. 

  • Good for stomach aches

Do you know apple is used as a medicine to treat stomach aches? It is easy to digest and is the main part of the BRA diet. It is really beneficial for people with weak stomachs, nausea, vomiting, and diarrhea.

  • Healing benefits

Applesauce is rich in vitamins. The vitamin has a vital role in healing wounds. It not only helps in wound healing but also helps in removing wound scars. 

  • Helps in weight management

Obesity is a common problem nowadays. In the united states, a large population is facing obesity issues. Obesity leads to several other health issues such as heart issues, hypertension, diabetes, etc.

It’s important to lead a healthy weight. Therefore, diet is an essential part of a healthy life. Eating foods that are low in calories helps to reduce excess weight. As aforementioned, applesauce is a food that helps in weight management and improves digestion. 

The Recommended Intake Of Fiber

According to the general intake guidelines for fiber, women should consume 38 grams of fiber in a day. When it comes to men, it is considered 25 grams per day. For people who are above 50, most men and women need a daily fiber intake of 30 grams and 21 grams respectively. 

Also, Read

How Much Fiber In A Banana?

The 7 Best Fiber Supplements For Constipation


Applesauce is an all-time favorite food of children. If your child lacks fiber content, applesauce, and the whole apple are the best way to boost your child’s fiber intake.

Eating an apple a day can bring several health benefits. Prepare a healthy applesauce in your home. Choose healthy food, and make a healthy lifestyle.  

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *