1 cup (medium) of Apple Puree (120 g) has 58 calories. That works out to 48 calories per 100 g. It contains 14.4 g of carbs, 0.2 g of protein, 0.1 g of fat and 1.4 g of fiber. Its glycemic index is 38 (low), so it raises blood sugar slowly.

What is Apple Puree?

Apple puree is made by cooking apples until soft and blending or mashing them into a smooth, thick mixture. It may be prepared plain or sweetened, so the ingredient list matters when choosing a packaged version. Its colour and sweetness vary with the apples used and how finely it is blended.

It is often spooned into porridge or yoghurt, served alongside breakfast, or used in baking to add fruity softness to cakes and muffins. The mild sweetness also works well with cinnamon. Apple puree is mainly a source of carbohydrates, with little fat and some fibre; it provides 48 calories per 100 g. Choose an unsweetened version for a less sweet snack, or pair it with yoghurt or nuts for a more substantial bite.

Apple Puree Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12g

· 4% DV

Protein

0.2g

· 0% DV

Fat

0.1g

· 0% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 97% · Protein 2% · Fat 1%

Apple Puree Vitamins & Minerals

Vitamins

Vitamin C

2.5mg · 3% DV

0.02mg · 2% DV

0.03mg · 2% DV

Vitamin K

2.2µg · 2% DV

Minerals

Potassium ⭐

85mg · 3% DV

Calcium

5mg · 1% DV

Magnesium

4mg · 1% DV

Iodine

1µg · 1% DV

How Nutritious Is Apple Puree?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

42/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Apple Puree Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Apple Puree

To burn the 48 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Apple Puree Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Apple Puree Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Apple Puree Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Apple Puree Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.02g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Apple Puree

🍏vs🍓

Apple Puree vs Strawberry16 kcal more per 100 g

→🍏vs🥑

Apple Puree vs Avocado112 kcal fewer per 100 g

→🍏vs🍑

Apple Puree vs Peach9 kcal more per 100 g

→🍏vs🍇

Apple Puree vs Dried Raisins251 kcal fewer per 100 g

→

Foods Similar to Apple Puree

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About Apple Puree

How do you make apple puree?

To make apple puree, simmer chopped apples with a little water until soft, then mash or blend them until smooth. Sweet apples usually need no added sugar; cinnamon or a squeeze of lemon is optional.

Is apple puree the same as applesauce?

Usually, yes: both are cooked apples mashed or blended into a soft mixture. Apple puree often means a smoother, unsweetened version, while applesauce may be chunkier or sweetened, though naming varies by country and recipe.

Which apples are best for apple puree?

Sweet, fragrant apples make flavorful apple puree without added sugar, while tart varieties give it a sharper taste. Mixing sweet and tart apples can produce a more balanced flavor and a richer aroma.

How long does homemade apple puree keep in the fridge?

Homemade apple puree keeps best in a clean, airtight container in the refrigerator; use it within a few days. Cool it promptly, serve it with a clean spoon, and discard it if you notice mold, bubbles, or an off smell.

Can you freeze apple puree?

Yes, apple puree freezes well. Divide it into portions in freezer-safe containers, leaving a little room for expansion. Thaw it in the refrigerator and stir before serving, since the texture may become slightly watery.

Can apple puree replace oil in baking?

Yes, apple puree can replace some of the oil in many cakes and muffins, adding moisture and apple flavor. Replacing all the oil can make baked goods denser or softer, so follow a recipe tested for that swap.

Can babies eat apple puree?

Yes, babies can generally try smooth, unsweetened apple puree once they are ready for solid foods, usually around 6 months. Offer it by spoon, not in place of milk feeds, and ask a pediatrician about individual feeding concerns.

Do you need to peel apples for apple puree?

No, peeling is optional when making apple puree. Leaving the skin on adds texture and color, while peeling gives a smoother result; wash the apples well either way and blend thoroughly if you keep the skin.

Why does apple puree turn brown?

Apple puree turns brown when cut apple compounds react with oxygen; it is a natural browning process. A little lemon juice and storing the puree in a tightly covered container can slow the color change.

Can dogs eat apple puree?

Yes, dogs can have a small amount of plain apple puree as an occasional treat. Avoid versions with added sugar, spices, or sweeteners such as xylitol, and remove apple seeds and cores before preparing it.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026