Posted in Healthy Eating

Healthy Eating: Apples vs. Apple Sauce

Do You Get the Same Nutritional Benefits?


Apple sauce is one of the most popular snacks today. Some say it is the ultimate healthy snack but others contend the fresh apples are still the healthier choice. If you put them on a food face-off, does apple sauce stand a chance against the fresh fruit? To know the answer, learn about the nutritional benefits that you can get from each side.

Nutritional Advantages of Apples


Apples are very rich in vitamin C. In fact, eating one apple is equivalent to taking about 1,500 mg of vitamin C. This can help protect the body from harmful viruses and bacteria that can cause different kinds of illnesses including coughs and colds, among many others. Apples also contain malic and tartaric acid that aid in digestion and promote proper functioning of the liver. Fiber in apples works to lower cholesterol, regulate blood flow, and get rid of toxins in the body.

These fruits are also potent sources of powerful antioxidants such as flavonoid and polyphenols. Flavonoid also helps in bone protection, increase in bone density, and prevention of osteoporosis. Aside from flavonoid, boron, which is another mineral found in apples, also work to protect bones and make them stronger.

Apples can help relieve conditions such as headaches, arthritis, bronchial asthma, tuberculosis, gonorrhea, neuritis, insomnia, catarrh, halitosis and gall bladder stones. Eating these fruits can also slow down or prevent Alzheimer’s disease, diabetes, and different forms of cancer including liver, breast, colon, and lung. On top of these all, apples can also help curb obesity.

Health Benefits of Apple Sauce


Apple sauce, on the other hand, also has its share of important health benefits for the body. This sweet and nutritious snack is an excellent source of antioxidants such as catechin, phloridzin and chlorogenic acid. All of these fight free radicals in the body to protect DNA and cells from oxidative damage that can lead to cancer.

Apple sauce also contains much fiber, offering 4 grams per serving. Like apples, apple sauce is also anti-inflammatory and can help relieve problems like arthritis by reducing inflammation in the joints and blood vessels.

This snack also has anti-cancer agents. The antioxidants found in apple sauce greatly reduce risks of certain cancers such as lung cancer and liver cancer.

Freezer Applesauce Recipe:


In a large pot combine over medium heat combine: 1.5 cups orange juice, 7-8 apples, peeled, cored and chopped and tons of cinnamon (at least 2-3 tbsp).

Cook and stir a few times for 15-20 minutes, or until your apples have softened. Remove from heat, allow to slightly cool then purée in a food processor. Pour into your glass jar of choice and freeze.

Which is More Nutritious?

As you can see on the nutritional information provided for both sides, both apples and apple sauce are healthy and nutritious. However, many health experts would agree that apples are indeed healthier than apple sauce. Most of the vitamin C and insoluble fiber in apples are present just beneath the peel of the fruit.

When apples are turned into apple sauce, some of these nutrients are lost in the process. Insoluble fiber is very important because it contains pectin, which is effective in reducing cholesterol levels, preventing heart diseases, and detoxifying the body.

Even though apples are more nutritious than apple sauce, this does not mean that you should skip your favorite sweet snack altogether. This only means that you should just eat fresh apples as much as apple sauce to be able to maximize the health benefits from these two foods.

Reference: article from


I’m a married mother of 3. Who loves living in Minnesota, prep ahead cooking, and couldn’t live without them now. No more worries about the age old question “What’s for Dinner?”. I am also transitioning my family into the slow food and clean eating movement. I believe it’s best if we can eat food in it’s most natural state. I love to share the information I have been gaining through this whole experience. I’m also a trained personal chef. Cooking is a passion and hobby of mine. Hope your are enjoying the content of my blog.

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