Applesauce vs Apple: Calories and Nutrition Compared (2026)

Applesauce has 42 calories and 0.2 g of protein, while apple has 52 calories and 0.3 g of protein. Apple is higher in protein and calories.

Applesauce and apple are both popular fruit options, but they differ in nutritional content. This comparison will examine their calorie counts, protein levels, and other key nutrients.

What Is the Difference Between Applesauce and Apple?

Applesauce is a smooth, sweetened or unsweetened puree made from cooked apples. It is often used as a snack or ingredient in various recipes. An apple is a crisp, juicy fruit that comes in various varieties. It is commonly eaten raw or used in cooking and baking.

Applesauce vs Apple: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of applesauce and apple.

Nutrient (per 100 g)	Applesauce (unsweetened)	Apple (raw, with skin)
Calories	42 kcal	52 kcal
Protein	0.2 g	0.3 g
Carbs	11.3 g	13.8 g
Sugar	9.4 g	10.4 g
Fat	0.1 g	0.2 g
Fiber	1.1 g	2.4 g
Sodium	2 mg	1 mg

Which Is Better, Applesauce or Apple?

For weight loss: Applesauce contains 42 calories per 100 g, while apple has 52 calories. Applesauce is lower in calories.

For muscle and protein: Applesauce has 0.2 g of protein, whereas apple has 0.3 g of protein. Apple is higher in protein.

For low-carb or low-sugar: Applesauce has 11.3 g of carbs and 9.4 g of sugar, while apple has 13.8 g of carbs and 10.4 g of sugar. Applesauce is lower in both carbs and sugar.

How to Track Applesauce and Apple Accurately

It's easy to misjudge portion sizes and macros, especially with processed foods like applesauce. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Apple has 0.3 g of protein, while applesauce has 0.2 g of protein. Therefore, apple has more protein.

Which has fewer calories?

Applesauce has 42 calories, while apple has 52 calories. Thus, applesauce has fewer calories.

What is the sugar content of applesauce?

Applesauce contains 9.4 g of sugar per 100 g.

How much fiber is in an apple?

An apple contains 2.4 g of fiber per 100 g.

What are the carbohydrate contents of both?

Applesauce has 11.3 g of carbs, while apple has 13.8 g of carbs per 100 g.

How much fat is in applesauce?

Applesauce contains 0.1 g of fat per 100 g.

Key Takeaways

• Applesauce has 42 calories per 100 g.
• Apple has 52 calories per 100 g.
• Applesauce contains 0.2 g of protein.
• Apple contains 0.3 g of protein.
• Applesauce has 11.3 g of carbs.
• Apple has 13.8 g of carbs.