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Delicious eggs in tomato sauce with basil, spaghetti, and fresh tomatoes on a wooden table.
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Sauce, pasta, spaghetti/marinara

🔥 45 Calories
💪 1.4g Protein
⚡ 8.1g Carbohydrates
🥑 1.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Condiments & Sauces
Sauce, pasta, spaghetti/marinara
Energy density
Light
45 kcal per 100g
Macro energy profile
Carb-led
11% Protein · 63% Carbohydrates · 26% Fat
Glycemic profile
Low GI
GI 38 · GL 2.1
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

45
kcal/100g
Protein
1.4g
Carbohydrates
8.1g
Fat
1.5g
Glycemic Index:
38

About Sauce, pasta, spaghetti/marinara

Marinara sauce, a staple in Italian cuisine, is a simple yet flavorful tomato-based sauce traditionally made with tomatoes, garlic, onions, and herbs. Originating from Naples, this sauce has become widely popular around the globe, especially in pasta dishes such as spaghetti marinara. The versatility of marinara makes it an ideal accompaniment to various dishes, ranging from pasta to pizzas, and even as a dipping sauce for breadsticks.

Nutritionally, marinara sauce is relatively low in calories, providing about 45 calories per 100 grams. It contains a modest amount of protein (1.4g) and fat (1.5g), while being rich in carbohydrates (8.1g), predominantly from natural sugars. This sauce is an excellent source of vitamins and minerals, including fiber, vitamin C, and potassium, making it a healthy addition to meals. Its low saturated fat and cholesterol content further enhance its appeal as a heart-healthy option.

Health Benefits

Rich in antioxidants that help in fighting free radicals.
Contains vitamins such as vitamin C that support immune function.
Low in calories, making it suitable for weight management.
Provides dietary fiber which aids in digestion.
Low in saturated fat, promoting heart health.
Contains potassium, beneficial for maintaining healthy blood pressure.
Versatile ingredient that can enhance the flavor of various dishes.
May contribute to improved skin health due to its nutrient content.
Can be part of a balanced diet when consumed in moderation.
Supports overall well-being by providing essential nutrients.

Recommended Food Pairings

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Spaghetti - A classic combination that enhances the dish's flavor.
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Garlic bread - Perfect for dipping and complementing the meal.
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Meatballs - Adds protein and heartiness to marinara-based dishes.
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Grilled vegetables - Balances the meal with vitamins and minerals.
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Parmesan cheese - Enhances flavor and adds a creamy texture.

How to Consume

Serving size
150g, approximately 2/3 cup
Frequency
2-3 times per week
  • •Heat the sauce gently before serving to enhance flavor.
  • •Pair with whole grain pasta for added nutrients.
  • •Use as a base for stews or casseroles for added flavor.
  • •Incorporate into recipes for lasagna or baked ziti.
  • •Add fresh herbs like basil or oregano for a flavor boost.

Selection & Storage

How to choose:

  • ✓Select sauces with minimal additives and preservatives.
  • ✓Look for brands that use organic tomatoes for better quality.
  • ✓Check for a rich, vibrant color indicating high-quality ingredients.
  • ✓Choose sauces that are in glass jars, which may preserve flavor better.
Storage
Store in a cool, dry place. Once opened, refrigerate immediately.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with tomato allergies should avoid.
  • ⚠️People on low-sodium diets should consume in moderation.
  • ⚠️Excessive consumption may lead to an increase in sodium intake.
  • ⚠️Check for added sugars in some commercial varieties.

Frequently Asked Questions

How many calories does Sauce, pasta, spaghetti/marinara have?

Marinara sauce contains approximately 45 calories per 100 grams. This low-calorie count makes it an excellent choice for those looking to enjoy flavorful dishes without excessive caloric intake.

Is Sauce, pasta, spaghetti/marinara healthy?

Yes, marinara sauce can be considered healthy due to its low calorie content, rich supply of vitamins and minerals, and high antioxidant levels. It is low in fat and cholesterol, making it a beneficial addition to a balanced diet.

How should Sauce, pasta, spaghetti/marinara be stored?

Marinara sauce should be stored in a cool, dry place. Once opened, it should be refrigerated and consumed within 5-7 days for optimal freshness. It can also be frozen for up to 3 months.

What are the benefits of eating Sauce, pasta, spaghetti/marinara?

Eating marinara sauce offers numerous benefits, including providing essential vitamins and minerals, being low in calories, and containing antioxidants that support health. It also adds flavor to various dishes without significantly increasing calorie intake.

How much Sauce, pasta, spaghetti/marinara can I eat per day?

A recommended serving size is about 150 grams, which can be enjoyed 2-3 times per week. This allows you to incorporate it into a balanced diet while benefiting from its nutritional properties.

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