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Health Benefits of Apple Sauce

Updated: Nov 27, 2020

Applesauce or Apple sauce is a semi-solid food typically made from apples, a liquid (apple juice,cider, water, and/or vinegar), spices, as well as added sugar or honey(optional). The combination is cooked down until the apples soften so that it can be mashed or pureed and the cooking time ranges from less than an hour to a couple hours. Apple sauce is inexpensive and is widely used in North America and some European countries. It has been made for hundreds of years, being cooked in the medieval period in Europe, and it was an efficient process to keep uneaten or unsold apples from rotting during winter months. Apple sauce is commonly served with meat dishes, notably pork, as well as vegetables, and sometimes it complements sweet dishes, like pancakes.

Apples, whether whole or as applesauce, consists of fiber and vitamin C. Applesauce naturally contains no fat and few calories per serving if you choose unsweetened varieties or make your own. Enjoy it by itself or substitute it for fats in baked goods to keep them tender. Avoid sweetened applesauce, which is high in added sugar. Although a 1-cup serving of sweetened applesauce provides a slightly higher 3.1 grams of fiber, it also contains about twice as many calories as plain applesauce. This typical dish for children is easy to make and the best part is that it preserves all the benefits and nutrients of the apple. It’s packed with antioxidants, flavonoids, and vitamins. It has capabilities to reduce the risk of cardiovascular disease or cancer (including chronic diseases).


Applesauce is generally accepted as a European food that originated in the 1700s. It was a convenient way to preserve the life of apples and it paired well with sweet and savory foods.

Health benefits of Apple Sauce

Apples provide high amounts of beneficial phytochemicals, including catechin, chlorogenic acid, phloridzin and quercetin that act as antioxidants to prevent cell damage. These beneficial phytochemicals can lower your risk for asthma, Alzheimer’s disease, cancer, heart disease and Type 2 Diabetes. The beneficial polyphenols in applesauce is close to that in whole apples, and is able to provide many of the same benefits. Listed below are few of the health benefits of apple sauce

1. Improve your digestion

Applesauce consists of a lot of insoluble fiber, but to obtain it you have to leave the peel on in the recipe. It encourages good intestinal transit and healthy bowel movements. For optimum digestive and intestinal function men between the ages of 19 and 50 need 38 grams of fiber a day. Women in the same age range need 25 grams a day. This dish is perfect for people who are suffering from constipation, but to maximize its affects you should also be drinking a lot of water.

2. Satisfy hunger

If you want to lose weight, applesauce can help you there, too. One cup of unsweetened applesauce consists of 100 calories. For a lot of people that’s enough to go a few hours without eating or the temptation to snack on something unhealthy. When you add a tablespoon of shaved almonds or raisins it becomes a dessert that’s packed with healthy fats, protein, and carbohydrates. And you’re feeling of satisfaction will also go up!

3. Restore your appetite

Anyone who is sick and recovering knows that applesauce is a good way to restore the desire to eat. It’s often given to the elderly who can’t chew or swallow food properly. It’s also used with people who have eating disorders like bulimia or anorexia.

Traditional uses and benefits of Apple sauce

  • Antioxidants found in apple sauce greatly reduce risks of certain cancers such as lung cancer and liver cancer.

  • It is sometimes suggested to combat diarrhea, since it is high in pectin.

  • It can also be served as a weaning food for children since it is easy to digest and they don’t need to chew.

Culinary Uses

  • It is also a popular accompaniment in the United States and is sometimes served as a dessert there as well, alone or used in making apple sauce cake.

  • It is also used alone with toast as a snack.

  • In France where it is referred to as compote, it is mostly viewed as a dessert and served at room temperature, with the notable exception of boudin aux pommes (dark blood sausage with apple sauce).

  • In Portugal as well, maçã cozida (cooked apple) is solely viewed as a dessert.

  • Apple sauce can be used in baking as a substitute for fat (such as butter or oil) or eggs.

  • In Sweden and Britain, for instance, apple sauce is usually eaten as a condiment for roast pork.

  • In Germany it complements potato pancakes, in the Netherlands, French fries.

  • They taste delicious with potato pancakes etc.

  • Concentrated apple sauce is called apple butter which is used as a spread on open toasts, sandwiches etc. It can also be used as a filling in pies.

Homemade Applesauce Recipe



  1. Soak the apples in vinegar and water in the kitchen sink for a couple of hours to remove any dirt or chemical residue.

  2. Rinse well after soaking or there will be a slight pickle taste to your applesauce. This step is not as necessary with organic apples, but is still a good way to clean them.

  3. Quarter and core the washed apples. Leave the skin on because it blends the applesauce later in the process and no pieces of skin are even noticeable, but feel free to peel if preferred.

  4. Put all the apples in a Crock-Pot, Instant Pot, or similar sized pot on the stove with a little bit of water (less than a cup) and cinnamon to taste.

  5. Cook the apples on medium heat until soft. Time varies, but expect at least a few hours. The house will smell great all day as they cook!

  6. When the apples are soft and skins are starting to fall off, turn off the heat and let the apples cool to closer to room temperature so they can be blended safely.

  7. Use either a blender or hand blender (not hand mixer) to puree the apples until smooth.

  8. You could also use a hand mill for this. The applesauce is now ready to eat! If storing fresh, pour into clean quart jars, top with lid, and store in refrigerator.

  9. For hot water bath canning: Reheat the now smooth applesauce to boiling and then turn off heat. Immediately put into very clean jars and can according to your canner instructions.

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