Is Applesauce (Unsweetened) Keto-Friendly?

No, unsweetened applesauce is not keto-friendly. It contains a high number of carbs and sugars to be considered healthy on the ketogenic diet. You should avoid this sauce completely and opt for low-carb purée like mashed berry or coconut.

Not Keto-Friendly

• There are 11.2 grams of net carbs per 100 grams of unsweetened applesauce, making it unsuitable for your keto diet. 
• Eating this food will break the ketosis state and stop your body from burning fat. 
• Applesauce doesn’t have enough healthy fat or protein. You need fats to maintain high energy levels and function properly on a low-carb diet. To keep your energy, consume foods like avocado, black olives, salmon, and plain Greek yogurt. 
• Stay below 50 grams of carbs a day to maintain ketosis. Exceeding this amount may contribute to weight gain. 

Too Much Sugar

• Unsweetened applesauce contains lots of sugar. Most of these sugars are natural, but too much could damage your overall health. If you want to lose weight, make your own applesauce alternatives using natural ingredients. 
• Instead of applesauce, you can mash acai berries, blackberries, and strawberries.
• Even though the applesauce is unsweetened, it’s still not good for a weight loss diet. There are recipes for making low-carb and sugar-free applesauce, but you need lemon, cinnamon sticks, butter, and apple flavoring to make it. 

Natural

• Applesauce is a natural food that is made using cooked apples. This fruit gets blended into a purée for a smooth texture. Just be aware that some brands add sugars and preservatives to enhance the taste. 
• Unsweetened applesauce contains minerals like potassium, vitamin A, calcium, and magnesium. 
• Vitamin A contributes to a healthy immune system, while magnesium boosts your metabolic rate.