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Towo Sauce Calories
West African sauce made with tomatoes, peppers, and spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Towo Sauce (30 g) has 20 calories. That works out to 65 calories per 100 g. It contains 2.6 g of carbs, 0.5 g of protein, 0.8 g of fat and 0.6 g of fiber. Its 96 µg of Vitamin A covers 11% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Towo Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
20
KCAL / 30G
Carbs
2.6g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.8g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 10% · Fat 37%
Towo Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Towo Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 piece (small) | 20 g | 13 kcal |
| 1 serving (medium) | 40 g | 26 kcal |
| 3 tablespoon (large) | 45 g | 29 kcal |
| 1 serving (large) | 60 g | 39 kcal |
| 100 g | 100 g | 65 kcal |
| 1 pack (medium) | 100 g | 65 kcal |
| 1 cup (large) | 120 g | 78 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Towo Sauce
What is Towo Sauce?
Towo Sauce is a West African sauce made with tomatoes, peppers, and spices. Recipes can vary in texture and heat, so the name does not imply one fixed ingredient mix or a standard level of spiciness.
How do you use Towo Sauce?
Use Towo Sauce as a condiment or stir a little into a dish while cooking. It can add a tomato-and-pepper flavor to rice, beans, vegetables, or meat; taste as you go because the spice level varies.
Is Towo Sauce spicy?
Towo Sauce can be spicy, but its heat depends on the peppers and proportions used in a particular recipe. Start with a small amount when trying an unfamiliar sauce, then add more if you want a stronger kick.
What does Towo Sauce taste like?
Towo Sauce has a tomato-and-pepper base with a flavor shaped by its spices. The precise taste varies between recipes, so some versions may taste hotter or more strongly seasoned than others.
What can I serve with Towo Sauce?
Towo Sauce pairs well with rice, beans, vegetables, and meat dishes. Serve it on the side when feeding people with different spice preferences, or mix a small amount into a dish to spread its flavor throughout.
How is Towo Sauce made?
Towo Sauce is made with tomatoes, peppers, and spices, but there is no single recipe specified by that description. Home versions can be cooked into a sauce, with the seasoning and pepper adjusted to taste.
How is Towo Sauce different from hot sauce?
Towo Sauce is a tomato-and-pepper sauce seasoned with spices, while hot sauce commonly emphasizes chili heat. Towo Sauce may be spicy too, but its tomato base and seasoning give it a different flavor profile.
Can you use Towo Sauce as a marinade?
Yes, Towo Sauce can be used as a marinade for meat or vegetables. Coat the food before cooking, and avoid reusing sauce that has touched raw meat unless it is thoroughly cooked first.
How should you store Towo Sauce after opening?
Keep opened Towo Sauce refrigerated in a clean, tightly closed container. Refrigerate homemade sauce promptly after it cools, and discard it if its smell, appearance, or texture changes noticeably.
Can you make Towo Sauce less spicy?
Yes, you can make a less-spicy Towo Sauce by using less hot pepper and building the seasoning gradually. For an already prepared sauce, stir a small amount into a larger portion of a mild tomato-based dish.
Towo Sauce Vitamins & Minerals
Vitamins
Vitamin A
96µg · 11% DV
Vitamin C
5.4mg · 6% DV
Vitamin E
0.33mg · 2% DV
Vitamin K
1.95µg · 2% DV
Minerals
Sodium
96mg · 4% DV
Copper
0.02mg · 2% DV
Potassium ⭐
63mg · 2% DV
Manganese
0.03mg · 1% DV
Towo Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Towo Sauce
To burn the 20 calories in 2 tablespoon (medium) (30 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.
What is Towo Sauce?
Towo Sauce is a West African sauce made with tomatoes, peppers and spices. Recipes can vary in heat and thickness, but it generally brings a savoury, peppery flavour with the brightness of tomato. It is used to add colour and a lively kick to a meal rather than eaten as a main dish.
In West African-style meals, serve it alongside rice, grilled meat or vegetables, or spoon a little over a simple grain dish. Its flavour also works as a condiment in wraps and sandwiches. At 65 calories per 100 g, it is relatively light for a sauce; start with a small spoonful and add more to taste, especially if you want the other flavours on the plate to come through.
How Nutritious Is Towo 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.
Is Towo 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 Towo Sauce Contain Allergens?
No known major allergens
Which Diets Is Towo 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
Towo Sauce Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.08g
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Nutrition data compiled from USDA FoodData Central and scientific sources.