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Marinara Sauce Calories
Tomato-based, low fat, fiber-rich, classic sauce for pasta and pizza
CALORIES
GI
POTASSIUM
FIBER
Marinara Sauce Nutrition Facts
Selected: 100 g
50
KCAL / 100G
Carbs
9.5g
· 74%
Protein
1.6g
· 12%
Fat
0.8g
· 14%
Fiber
2g
Marinara Sauce Vitamins & Minerals
Vitamins
Vitamin C
8mg · 9% DV
Vitamin K
7µg · 6% DV
Vitamin A
45µg · 5% DV
B6
0.08mg · 5% DV
Minerals
Sodium
350mg · 15% DV
Potassium ⭐
270mg · 8% DV
Iron
1mg · 6% DV
Magnesium
15mg · 4% DV
Marinara Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Marinara 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 Marinara Sauce Contain Allergens?
No known major allergens
Which Diets Is Marinara Sauce 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
Marinara Sauce Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Marinara Sauce
Marinara Sauce — Frequently Asked Questions
Is marinara sauce the same as tomato puree?
No. Marinara is usually a seasoned tomato sauce containing ingredients such as garlic, onion, and herbs, while tomato puree is typically much plainer. Marinara adds a more finished, savory flavor to recipes.
Why can marinara sauce taste too acidic or bitter?
Tomatoes are naturally acidic, while too much garlic, chili, or high-heat cooking can add bitterness. Cooked onion, grated carrot, or a little olive oil can help round out the flavor without relying heavily on sugar.
How long does opened marinara sauce keep in the refrigerator?
Once opened, it should be covered and refrigerated, then used within a few days for best safety and quality. Discard it if it develops mold, fizzing, an off smell, or an unusual color.
Can marinara sauce be frozen?
Yes. Freeze it in meal-sized portions in airtight containers or freezer bags, leaving some room for expansion. Thaw it in the refrigerator and reheat it thoroughly before serving.
What can I eat with marinara sauce besides pasta?
It works well with roasted vegetables, pizza, meatballs, eggs, and tomato-based soups. It also pairs particularly well with beans, lentils, and chickpeas for a more filling meal.
Do I need to add olive oil to marinara sauce?
It is optional. A small amount can make the sauce taste fuller and help spread fat-soluble flavor compounds, but marinara can also be used without added oil.
Is marinara sauce a good source of protein?
On its own, marinara sauce is not a substantial protein food. Pair it with lentils, beans, tofu, fish, chicken, eggs, or cheese if you want a meal with more protein.
Is homemade marinara healthier than jarred marinara?
Homemade sauce gives you direct control over the ingredients, including added sugar and salt. Jarred sauces are convenient, but their ingredient lists and sodium or sugar content can vary widely by brand.
Does simmering marinara sauce for a long time make it better?
Simmering can concentrate the sauce and blend its flavors, but excessive time or heat can dull fresh tomato notes and create bitter or scorched flavors. Add a little water if it becomes thicker than you want.
Can marinara sauce aggravate acid reflux?
It can for some people because tomatoes are acidic and many sauces contain garlic, onion, or chili. If these foods trigger symptoms, choose a mild sauce, use a smaller serving, and avoid having it close to bedtime.
Have another question about Marinara Sauce?
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Nutrition data compiled from USDA FoodData Central and scientific sources.