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Tomato Sauce Calories
Low calorie, source of lycopene, contains vitamin C
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Tomato Sauce (15 g) has 5 calories. That works out to 32 calories per 100 g. It contains 0.9 g of carbs, 0.2 g of protein, 0 g of fat and 0.3 g of fiber. Its glycemic index is 38 (low), so it raises blood sugar slowly.
What is Tomato Sauce?
Tomato sauce is made by cooking down ripe tomatoes, often with olive oil, onion, garlic and herbs. It can be smooth or retain small pieces of tomato, and recipes vary from simple homemade versions to sauces seasoned for a particular dish. In Italy and elsewhere it is a familiar partner for pasta and pizza; across the English-speaking world, it is also spooned over meatballs, eggs or baked vegetables.
Its flavour is gently sweet and tangy, becoming fuller as it simmers. Tomato sauce is low in calories and provides fibre, lycopene and vitamin C. For a lighter version, keep the added oil modest; basil or oregano makes an easy pairing with pasta, beans and roasted vegetables.
Tomato Sauce Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.3g
· 0% 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 73% · Protein 18% · Fat 9%
Tomato Sauce Vitamins & Minerals
Vitamins
Vitamin C
13mg · 14% DV
Vitamin A
42µg · 5% DV
B6
0.08mg · 5% DV
Vitamin E
0.8mg · 5% DV
Minerals
Sodium
250mg · 11% DV
Potassium ⭐
290mg · 9% DV
Iron
1mg · 6% DV
Magnesium
15mg · 4% DV
How Nutritious Is Tomato 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.
Tomato Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Sauce
To burn the 32 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 Tomato 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 Tomato Sauce Contain Allergens?
No known major allergens
Which Diets Is Tomato Sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tomato Sauce Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Tomato Sauce
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Frequently Asked Questions About Tomato Sauce
What is tomato sauce made of?
Tomato sauce is made mainly from tomatoes that are cooked and usually crushed or puréed. Depending on the recipe, it may also contain ingredients such as herbs, garlic, onion, oil, or salt.
How do you make tomato sauce from fresh tomatoes?
To make tomato sauce, simmer chopped ripe tomatoes until soft, then crush or blend them to the texture you want. Peel the tomatoes first for a smoother sauce, and season with herbs or garlic if desired.
What is the difference between tomato sauce and tomato paste?
Tomato sauce is thinner and ready to use as a cooking sauce, while tomato paste is concentrated and much thicker. If replacing paste with tomato sauce, reduce other liquids or cook the dish longer to avoid watering it down.
Can you use tomato sauce for pasta?
Yes, tomato sauce works well with pasta. Warm it in a pan and toss it with the cooked pasta; add a splash of pasta-cooking water if the sauce needs loosening or help coating the noodles.
How long does tomato sauce last after opening?
Opened tomato sauce should be covered and refrigerated promptly. Use a clean utensil each time and follow the package’s storage guidance; discard the sauce if you see mold or notice an unusual smell or appearance.
Can you freeze tomato sauce?
Yes, tomato sauce freezes well. Cool it first, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat it thoroughly before serving.
What is the difference between tomato sauce and pizza sauce?
Tomato sauce is a general-purpose sauce and may be thinner or more seasoned, while pizza sauce is typically thicker so it does not make the crust soggy. You can use tomato sauce on pizza after simmering it to reduce excess liquid.
How do you make tomato sauce less acidic?
To mellow tomato sauce’s sharp taste, simmer it longer or add naturally sweet ingredients such as sautéed onion or grated carrot. A small pinch of sugar can also balance the flavor; add a little at a time and taste.
Can tomato sauce replace crushed tomatoes in a recipe?
Yes, tomato sauce can replace crushed tomatoes in many cooked dishes, but it usually has a smoother texture and may be more seasoned. Reduce other liquid if needed, and adjust salt and herbs after tasting.
Can you eat tomato sauce without cooking it?
Yes, commercially prepared tomato sauce can generally be eaten without further cooking, such as in a sandwich or dip. Homemade sauce should be prepared with clean equipment and kept refrigerated; heat it if the recipe calls for a cooked sauce.
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Nutrition data compiled from USDA FoodData Central and scientific sources.