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Bolognese Sauce Calories
Classic Italian meat and tomato sauce, used for pasta.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Bolognese Sauce has 90 calories. It contains 7.8 g of carbs, 4.5 g of protein, 4.2 g of fat and 1.7 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Bolognese Sauce?
Bolognese sauce is a slow-cooked Italian meat sauce associated with Bologna, usually made with minced meat, tomato and finely chopped vegetables such as onion and carrot. The meat and vegetables give it a thick texture, while the tomato brings a savoury, gently sweet flavour.
In Italy, it is classically served with tagliatelle; in many other places, it is also spooned over spaghetti or used in lasagne. It makes a hearty pasta meal, and a crisp salad pairs well with it. The meat contributes protein, while tomato and vegetables add some carbohydrate and fibre; for a lighter plate, use a modest amount of sauce and add extra vegetables.
Bolognese Sauce Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
7.8g
· 3% DV
Protein
4.5g
· 9% DV
Fat
4.2g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 21% · Fat 43%
Bolognese Sauce Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B3
1.2mg · 8% DV
B5
0.35mg · 7% DV
Biotin
2.2µg · 7% DV
Minerals
Sodium
320mg · 14% DV
Zinc
1mg · 9% DV
Phosphorus
52mg · 7% DV
Iron
1mg · 6% DV
How Nutritious Is Bolognese Sauce?
Nutrient density
Medium
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
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.
Bolognese Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bolognese Sauce
To burn the 90 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Bolognese Sauce Processed?
NOVA 3
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 Bolognese Sauce Contain Allergens?
No known major allergens
Which Diets Is Bolognese Sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bolognese Sauce Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Bolognese Sauce
What is Bolognese Sauce?
Bolognese Sauce is a slow-cooked meat sauce associated with Bologna, Italy, usually made with minced meat, vegetables, and tomatoes. It is commonly served with pasta, though traditional ragù is often less tomato-heavy than many modern versions.
What is traditionally in Bolognese Sauce?
Traditional Bolognese Sauce typically includes minced meat, onion, carrot, celery, and a small amount of tomato. Recipes may also use wine and milk; ingredients and proportions vary between home and commercial versions.
How do you make Bolognese Sauce from scratch?
To make Bolognese Sauce, soften finely chopped onion, carrot, and celery, then brown the minced meat. Add tomatoes and simmer gently until the sauce thickens and the flavors come together, stirring occasionally.
Which pasta goes best with Bolognese Sauce?
Bolognese Sauce pairs especially well with broad, flat pasta such as tagliatelle, which holds the meaty sauce. It is also widely served with spaghetti; toss the cooked pasta with the sauce before serving.
What is the difference between Bolognese Sauce and ragù?
Bolognese Sauce is a specific type of ragù: an Italian meat sauce linked to Bologna. Ragù is the broader category, so other regional ragùs can use different meats, vegetables, and cooking methods.
Can you use Bolognese Sauce in lasagna?
Yes, Bolognese Sauce is a classic filling for lasagna, layered with pasta sheets and béchamel. A thick sauce works best because excess liquid can make the layers slide apart when you cut the lasagna.
How long does homemade Bolognese Sauce last in the fridge?
Homemade Bolognese Sauce keeps in the refrigerator for about 3–4 days when cooled promptly and stored in a covered container. Reheat only the amount you plan to eat, until it is steaming hot throughout.
Can you freeze Bolognese Sauce?
Yes, Bolognese Sauce freezes well. Cool it, portion it into airtight freezer-safe containers, and thaw it in the refrigerator before reheating thoroughly on the stove.
Can you make Bolognese Sauce without meat?
Yes, meat-free Bolognese Sauce can be made with finely chopped mushrooms, lentils, or plant-based mince. Cook the vegetables until their moisture evaporates so the finished sauce stays rich rather than watery.
Why is my Bolognese Sauce watery?
Bolognese Sauce is often watery because it has not simmered long enough or the vegetables released extra liquid. Simmer it uncovered, stirring occasionally, until some moisture evaporates and the sauce coats a spoon.
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Nutrition data compiled from USDA FoodData Central and scientific sources.