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Pizza Sauce Calories
Tomato-based, seasoned sauce, pizza staple
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Pizza Sauce (30 g) has 11 calories. That works out to 35 calories per 100 g. It contains 2.2 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.5 g of fiber. Its glycemic index is 40 (low), so it raises blood sugar slowly.
What is Pizza Sauce?
Pizza sauce is a smooth, seasoned tomato sauce closely associated with Italian pizza-making. It is spread over pizza dough before the toppings go on, and is also handy for quick homemade pizzas on flatbreads or ready-made bases.
Its flavour is tangy and savoury, with a thick texture that stays in place rather than soaking into the crust. In Italy it is a familiar base for many styles of pizza; elsewhere, it is also used for easy weeknight cooking or served alongside breadsticks. It is mostly tomato, low in fat, and provides a little fibre; 100 g has 35 calories. For a lighter pizza, spread on a thin layer and add vegetables or fresh herbs for extra flavour.
Pizza Sauce Nutrition Facts
Selected: 100 g
35
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.4g
· 1% 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 76% · Protein 15% · Fat 9%
Pizza Sauce Vitamins & Minerals
Vitamins
Vitamin C
7mg · 8% DV
Vitamin A
45µg · 5% DV
B6
0.08mg · 5% DV
Biotin
1.5µg · 5% DV
Minerals
Sodium
320mg · 14% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
26mg · 4% DV
How Nutritious Is Pizza Sauce?
Nutrient density
Low
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.
Pizza Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pizza Sauce
To burn the 35 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 Pizza 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 Pizza Sauce Contain Allergens?
No known major allergens
Which Diets Is Pizza 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
Pizza Sauce Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Pizza Sauce
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Frequently Asked Questions About Pizza Sauce
What is pizza sauce made of?
Pizza sauce is usually made from tomatoes seasoned with herbs such as oregano or basil, plus garlic, salt, and sometimes olive oil. Packaged versions vary, and some include onion, sugar, or additional spices.
How do you make pizza sauce at home?
To make pizza sauce, combine crushed or puréed tomatoes with garlic, oregano, salt, and a little olive oil. Simmer it briefly if it seems watery; a thicker sauce is easier to spread without making the crust soggy.
What is the difference between pizza sauce and marinara?
Pizza sauce is typically thicker and more simply seasoned so it stays on the dough during baking. Marinara is usually cooked into a looser, ready-to-eat sauce for pasta or dipping, though recipes and textures can overlap.
Can you use pasta sauce as pizza sauce?
Yes, pasta sauce can work on pizza, especially if it is thick enough to stay on the crust. If it is runny, simmer it until reduced or drain off excess liquid before spreading a thin layer.
Does pizza sauce need to be cooked before putting it on pizza?
No, pizza sauce does not have to be cooked first; it cooks along with the pizza in the oven. Simmer it beforehand if you want a deeper cooked flavor or need to thicken a watery batch.
How much pizza sauce should you put on a pizza?
Use a thin, even layer of pizza sauce, leaving a small border around the edge of the dough. Too much sauce can make the center soggy and make it harder for the crust to bake through.
Can you freeze pizza sauce?
Yes, pizza sauce freezes well. Portion it into airtight containers or freezer-safe bags so you can thaw only what you need; stir it after thawing if the ingredients have separated.
How long does pizza sauce last after opening?
Opened pizza sauce should be kept covered in the refrigerator and used within the storage period stated on its package. Use a clean utensil each time, and discard it if you notice mold, an off smell, or an unusual change in appearance.
Can you make pizza sauce with tomato paste?
Yes, tomato paste makes a quick, concentrated pizza sauce. Stir it with a little water, olive oil, garlic, and oregano until it spreads easily; adding too much water can make the pizza crust soggy.
Can you use ketchup instead of pizza sauce?
Ketchup can replace pizza sauce in a pinch, but it tastes sweeter and tangier and is usually thinner. Spread a small amount and balance its flavor with herbs such as oregano rather than using it as a one-to-one thick sauce.
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Nutrition data compiled from USDA FoodData Central and scientific sources.