Applesauce
Low GI
GL 9.6 per cup (244 g) · GL 3.9 per 100 g
- Unsweetened applesauce has 42 kcal per 100 g, about 50 kcal in half a cup.
- About half the fibre of a whole apple (1.1 vs 2.4 g per 100 g) and less filling.
Applesauce has a glycemic index of 35 (Low). One cup (244 g) adds a glycemic load of 9.6.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #171695 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 4.2 per 100 g A whole apple has about twice the fibre of applesauce (2.4 vs 1.1 g per 100 g) and takes longer to eat.
Apple - GL 4.6 per 100 g A ripe pear is just as soft and sweet as a snack, with more fibre and no processing.
Pear - GL 3.4 per 100 g A fresh peach gives a soft, sweet fruit snack for fewer calories (39 vs 42 kcal per 100 g).
Peach
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Applesauce is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 15 g | 0.6 |
| 1 pouch (90 g) | 90 g | 3.5 |
| 1 snack cup (4 oz) | 113 g | 4.5 |
| 1/2 cup | 122 g | 4.8 |
| 1 cup | 244 g | 9.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 42 kcal |
| Carbohydrates | 11.27 g |
| Sugars (Total) | 9.39 g |
| Natural | 6.1 g |
| Added | 3.31 g |
| Fiber | 1.1 g |
| Soluble | 0.3 g |
| Insoluble | 0.8 g |
| Protein | 0.17 g |
| Fat | 0.1 g |
| Saturated | 0 g |
| Unsaturated | 0.1 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Unsweetened applesauce has 42 kcal per 100 g, about 50 kcal in half a cup.
- Low glycemic load: about 4 per 100 g.
- Keeps some of the apple's pectin fibre: 1.1 g per 100 g.
- About half the fibre of a whole apple (1.1 vs 2.4 g per 100 g) and less filling.
- Sweetened applesauce has about 60 % more sugar (14.7 vs 9.4 g per 100 g): check the label.
Calculate the glycemic load of a meal with Applesauce
Allergens
No EU-14 allergen listed
Recipes with Applesauce
Frequently Asked Questions
What is the glycemic index of Applesauce?
Applesauce has a glycemic index of 35 (Low). One cup (244 g) has a glycemic load of 9.6; per 100 g the glycemic load is 3.9.
Is Applesauce good for people with insulin resistance?
Applesauce has a low glycemic index (35), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Applesauce affect blood sugar?
Applesauce has a glycemic load of 3.9 per 100g, which indicates a minimal impact on blood sugar levels.
Check Applesauce in the Logi app, with your portion.
