2 tablespoon (medium) of Vegetable sauce (30 g) has 11 calories. That works out to 35 calories per 100 g. It contains 2.1 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 54 µg of Vitamin A covers 6% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Vegetable sauce?

Vegetable sauce is a cooked blend of vegetables, often including tomatoes, red peppers and onions, with herbs for extra aroma. Recipes vary from kitchen to kitchen, and the vegetables may be finely chopped or cooked down until the sauce is smooth and thick. It is a flexible home-cooking staple rather than a dish tied to one single recipe or place.

Its gently sweet, savoury flavour works with pasta, rice, grilled vegetables or as a dip with bread. At 35 calories per 100 g, it is a light way to add vegetable flavour, and it provides some fibre. Use it as a base for a quick meal, or keep the oil modest if you want a lighter sauce; fresh herbs or chilli can add character without changing its simple vegetable-forward feel.

Vegetable sauce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 3% DV

Protein

1.2g

· 2% DV

Fat

0.4g

· 1% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 13% · Fat 10%

Vegetable sauce Vitamins & Minerals

Vitamins

Vitamin A

180µg · 20% DV

Vitamin C

11mg · 12% DV

Vitamin K

12µg · 10% DV

0.09mg · 5% DV

Minerals

Sodium

220mg · 10% DV

Potassium ⭐

120mg · 4% DV

Phosphorus

22mg · 3% DV

Calcium

22mg · 2% DV

How Nutritious Is Vegetable sauce?

Nutrient density

Medium

45/ 100

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

49/ 100

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.

Vegetable sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable sauce

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vegetable 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 Vegetable sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Vegetable 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

Vegetable sauce Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 1.3:1

Below the ideal 4:1 — a good omega balance.

Compare Vegetable sauce

🥗vs🍅

Vegetable sauce vs Tomato17 kcal more per 100 g

→🥗vs🥗

Vegetable sauce vs Mixed Green Salad17 kcal more per 100 g

→🥗vs🫑

Vegetable sauce vs Red Pepper4 kcal more per 100 g

→🥗vs🥄

Vegetable sauce vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to Vegetable sauce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Vegetable sauce

What is vegetable sauce?

Vegetable sauce is a cooked sauce made from vegetables, commonly including tomatoes, peppers, onions and herbs. It can be chunky or blended smooth, and is used to add moisture and savory flavor to pasta, grains, meat or roasted vegetables.

How do you make vegetable sauce from scratch?

To make vegetable sauce, soften chopped onion and pepper in a little oil, add chopped tomatoes, and simmer until the mixture thickens. Stir in herbs near the end, then leave it chunky or blend it for a smoother finish.

What can you serve with vegetable sauce?

Vegetable sauce goes well with pasta, rice, meatballs, roasted vegetables and grilled chicken. Spoon it over the finished dish or serve it on the side, so everyone can add as much as they like.

Can you use vegetable sauce for pasta?

Yes, vegetable sauce works well as a pasta sauce. Toss it with hot, drained pasta, loosening it with a splash of pasta water if it is too thick; fresh herbs or grated cheese make easy additions.

How should you store vegetable sauce?

Store vegetable sauce in a clean, airtight container in the refrigerator and chill it promptly after cooking. Use it within a few days, and discard it if you notice an unusual smell, appearance or texture.

Can you freeze vegetable sauce?

Yes, vegetable sauce freezes well. Cool it completely, portion it into freezer-safe containers, and leave a little room for expansion; thaw it in the refrigerator and reheat it thoroughly before serving.

Can vegetable sauce be used as a pizza sauce?

Yes, vegetable sauce can be spread on pizza dough, especially when it has a thick consistency. If it is watery, simmer it first to reduce excess liquid so the crust is less likely to turn soggy.

How do you thicken vegetable sauce?

Simmer vegetable sauce uncovered until some of its liquid evaporates. You can also blend part of the sauce and stir it back in; this thickens the texture without needing flour or cornstarch.

Is vegetable sauce the same as tomato sauce?

No, vegetable sauce is not necessarily the same as tomato sauce. It often includes peppers, onions and herbs alongside tomatoes, giving it a more varied flavor and texture; tomato sauce may be simpler or more tomato-forward.

How can you make vegetable sauce taste less acidic?

To make vegetable sauce taste less acidic, simmer it longer to mellow the tomatoes and stir in a little olive oil. Taste before adding anything sweet, since extra sugar can mask the acidity without improving the sauce.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026