100 g of Fruit puree has 60 calories. It contains 14 g of carbs, 0.5 g of protein, 0.2 g of fat and 2 g of fiber. Its 8 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Fruit puree?

Fruit puree is fruit that has been finely crushed or blended into a smooth, spoonable consistency. It can be made with raw ripe fruit or with fruit softened by cooking, and is sold ready-made as well as prepared at home. It is widely used in baby foods, desserts and sauces, though the fruit itself determines its flavour and colour.

Expect anything from gently tart apple or berry to richly sweet banana or mango. Serve it on its own, swirl it into yoghurt or porridge, or use it as a topping for pancakes and desserts. It provides mostly fruit carbohydrates, with some fibre, and is naturally low in fat. For a lighter option, choose or make a version without added sugar.

Fruit puree Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

14g

· 5% DV

Protein

0.5g

· 1% DV

Fat

0.2g

· 0% DV

Fiber

· 7% DV

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

Calories come from: Carbs 94% · Protein 3% · Fat 3%

Fruit puree Vitamins & Minerals

Vitamins

Vitamin C

8mg · 9% DV

0.03mg · 3% DV

0.05mg · 3% DV

0.02mg · 2% DV

Minerals

Potassium ⭐

120mg · 4% DV

Magnesium

7mg · 2% DV

Phosphorus

12mg · 2% DV

Calcium

10mg · 1% DV

How Nutritious Is Fruit puree?

Nutrient density

High

60/ 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

45/ 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.

Fruit 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 Fruit puree

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

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

Is Fruit 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 Fruit 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 Fruit puree Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Fruit puree Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

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

Compare Fruit puree

🍎🥄vs🍓

Fruit puree vs Strawberry28 kcal more per 100 g

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Fruit puree vs Avocado100 kcal fewer per 100 g

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Fruit puree vs Peach21 kcal more per 100 g

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Fruit puree vs Dried Raisins239 kcal fewer per 100 g

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Foods Similar to Fruit 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 Fruit puree

What can you use fruit puree for?

Fruit puree works in smoothies, oatmeal, sauces, desserts, and baking. Spoon it over pancakes or stir it into plain yogurt, or use it in muffins and quick breads to add fruit flavor and moisture.

How do you make fruit puree smooth?

Use ripe, soft fruit and blend it thoroughly; peel or remove pits and seeds first when needed. For a finer texture, press the puree through a sieve, especially if the fruit is fibrous or has small seeds.

Is fruit puree the same as applesauce?

No. Applesauce is made specifically from apples and is often cooked; fruit puree is a broader term for blended fruit, which may be raw or cooked and can contain many different fruits.

Can fruit puree replace sugar in baking?

Fruit puree can add sweetness and moisture to baked goods, but it usually cannot replace sugar in a one-to-one swap. Sugar also affects browning and structure, so use a recipe designed for fruit puree or adjust other liquid ingredients.

Can you make fruit puree with frozen fruit?

Yes, frozen fruit can be blended into puree after thawing. For a smoother result, drain excess liquid first; if the fruit is still firm or fibrous, briefly cook it until soft, then blend and cool.

Does fruit puree need to be cooked?

No, ripe fruit that is soft enough to blend can be pureed raw. Cooking is useful for firmer fruits such as apples, or when you want a softer texture and a more concentrated flavor for a sauce or dessert.

How do you thicken fruit puree?

To thicken fruit puree for a dessert or filling, simmer it gently until some moisture evaporates, stirring often. For a quick serving, mix it into yogurt or oatmeal; avoid adding a thickener if you want a smooth, pourable puree.

Why does fruit puree turn brown?

Fruit puree can turn brown when enzymes in fruits such as apples or pears react with oxygen. Blend just before serving, store it in an airtight container, or stir in a little lemon juice to slow the color change.

Is fruit puree good for babies?

Yes, smooth fruit puree can be offered as an early complementary food when a baby is ready for solids, usually around 6 months. Serve it by spoon, without added sugar or honey, and keep offering a range of suitable textures as the baby develops.

Can you use fruit puree instead of oil in a cake?

Sometimes; fruit puree can replace some of the oil in a cake and make it moist, but the result may be denser and less tender. Start with a recipe written for puree rather than replacing all the oil in a standard recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026