Canned Applesauce

Q: How many calories in cup of canned applesauce?

About 194 calories, with roughly 0.5g of protein. cup weighs about 255g. Use the slider above for any other portion.

Grab-and-go fuel that has not been engineered into a snack.

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 9.0 oz

Calories

194

Protein

0.5g

Carbs

50.8g

Fat

0.5g

Protein 1% Carbs 97% Fat 2%

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Canned Applesauce is 0g of sugar, wrapped in 1.2g of fiber per 100g. That's what makes it not soda.

The fiber slows absorption; the sugar is not "free sugar" the way added sugar is. Whole fruit and juice are different foods nutritionally, even at the same sugar number.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 76 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Ripeness matters

A greener canned applesauce has more starch and less sugar; a spotty one is the reverse. Total calories barely move, but if you are tracking blood sugar or fiber-vs-sugar ratio, ripeness is a real variable — not a rounding error.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber1.2 g4%

Saturated fat0.03 g0%

Cholesterol0 mg0%

Sodium28 mg1%

Potassium61 mg1%

Calcium4 mg0%

Iron0.35 mg2%

Magnesium3 mg1%

Zinc0.04 mg0%

Vitamin C1.7 mg2%

Vitamin A1 mcg0%

Vitamin D0 mcg0%

Vitamin B60.026 mg2%

Vitamin B120 mcg0%

Folate1 mcg0%

Niacin0.188 mg1%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Banana

13 more calories per 100g.

Cal89 Protein1.1 g Fat0.3 g

Mango

16 fewer calories per 100g.

Cal60 Protein0.8 g Fat0.4 g

Pear

19 fewer calories per 100g.

Cal57 Protein0.4 g Fat0.1 g

Common questions

The stuff people actually ask.

How many calories in cup of canned applesauce?

About 194 calories, with roughly 0.5g of protein. cup weighs about 255g. Use the slider above for any other portion.

Does a ripe canned applesauce have more calories?

Barely. As fruit ripens, starch converts to sugar — same calories, different molecule. What changes: sweeter taste, faster blood-sugar rise, softer texture. Total calories move maybe 3–5%.

Is canned applesauce actually healthy, or is that marketing?

By the numbers on this page: fiber, vitamin C, potassium; sugar comes with its brake pedal (fiber).

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