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Sauce Calories
A liquid or semi-liquid condiment used to enhance flavor in various dishes.
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Sauce (30 g) has 21 calories. That works out to 70 calories per 100 g. It contains 4.5 g of carbs, 0.4 g of protein, 0.2 g of fat and 0.3 g of fiber. Its 195 mg of Sodium covers 8% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
What is Sauce?
Sauce is a pourable or spoonable accompaniment used to add flavour and moisture to a dish. Recipes vary widely: sauces may be made with ingredients such as tomatoes, spices, vinegar or oil, and can range from thin and sharp to smooth, glossy and richly coloured. There is no single place of origin or standard recipe for sauce; the name covers many preparations across cuisines.
It may be served alongside or stirred into foods such as pasta, sandwiches, grilled dishes and chips, with the choice depending on the sauce and meal. Its nutritional profile depends on its ingredients, but it is generally used more for flavour than as a source of protein. If you want a lighter meal, serve the sauce on the side so you can add just as much as you like.
Sauce Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
15g
· 5% DV
Protein
1.2g
· 2% DV
Fat
0.5g
· 1% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 7% · Fat 6%
Sauce Vitamins & Minerals
Vitamins
Vitamin C
4mg · 4% DV
B1
0.03mg · 3% DV
B3
0.4mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Sodium
650mg · 28% DV
Potassium ⭐
120mg · 4% DV
Phosphorus
20mg · 3% DV
Calcium
15mg · 2% DV
How Nutritious Is 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.
Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauce
To burn the 70 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 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 Sauce Contain Allergens?
No known major allergens
Which Diets Is 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
Sauce Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Sauce
Foods Similar to Sauce
Frequently Asked Questions About Sauce
What is sauce made of?
Sauce is a liquid or semi-liquid accompaniment made from ingredients such as vegetables, stock, dairy, oil, herbs, or spices. The ingredients depend on the kind of sauce; there is no single recipe for sauce as a whole.
How do you thicken a sauce?
Simmer the sauce to reduce its liquid, or stir in a small amount of cornstarch mixed with cold water. Add the mixture gradually while whisking, then cook the sauce briefly so it thickens evenly.
How long does sauce last in the fridge?
Keep homemade sauce covered in the refrigerator and use it within a few days. Sauces containing meat stock, dairy, or eggs can spoil sooner; discard sauce if it develops mold, an off smell, or an unusual appearance.
Can you freeze sauce?
Many cooked sauces freeze well when cooled and stored in airtight portions. Cream- or milk-based sauces may separate after thawing, so warm them gently and whisk to bring the texture back together.
Why does sauce split?
Sauce can split when it gets too hot or when ingredients such as oil and water are combined too quickly. Take it off the heat and whisk; for some sauces, slowly whisking in a little warm water can help restore the texture.
Why is my sauce lumpy?
Lumps often form when flour or starch is added directly to hot liquid. Mix the thickener with cold water first, then pour it into the sauce gradually while whisking; strain the finished sauce if lumps remain.
How do you fix sauce that is too salty?
Dilute salty sauce with an unsalted ingredient that suits its recipe, such as stock, tomato, or cream. You can also serve it with an unseasoned food; adding only water may weaken the sauce’s flavor and texture.
What sauce goes well with pasta?
Tomato, pesto, cheese, and oil-based sauces are common with pasta, but the best match depends on the shape and other ingredients. Thick sauces cling well to ridged pasta, while lighter sauces suit long, smooth strands.
Should sauce be served hot or cold?
Serve sauce at the temperature that suits its ingredients and dish. Cooked sauces for pasta or meat are usually served hot, while mayonnaise- or yogurt-based sauces are often served cold; refrigerate perishable sauces promptly.
Can you make a sauce without flour?
Yes, you can thicken sauce without flour by reducing it, blending in cooked vegetables, or using cornstarch or another suitable thickener. The best method depends on the sauce, since each option changes its texture and sometimes its flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.