Italian Marinara Sauce

Italian Marinara Sauce is a simple, vibrant tomato-based sauce originating from Naples, Italy, that serves as a foundational element in Italian cuisine. Its classic ingredients are typically just tomatoes (often San Marzano), garlic, olive oil, and fresh basil or oregano, allowing the quality of the produce to shine. It is commonly used as a base for pasta, pizza, and other dishes, or enjoyed as a dipping sauce.

🍽️ Nutrition at a glance

Marinara sauce is generally low in fat and protein, with its primary macronutrient being carbohydrates from the tomatoes. A typical half-cup serving contains roughly 50-80 calories and provides a good source of vitamins A and C, as well as the antioxidant lycopene.

Nutrition breakdown

Calories	70 kcal
Protein	2 g
Carbs	13 g
Fat	1.5 g
Fiber	3.5 g
Sugar	8 g
Sodium	600 mg
Vitamin C	20 mg
Vitamin A	1500 IU
Potassium	450 mg
Iron	1.5 mg
Calcium	30 mg
Vitamin K	8 mcg
Magnesium	20 mg
Phosphorus	35 mg

Per 1 cup (245 g) · estimated, varies by recipe

💡 What's interesting

Culturally, marinara sauce is celebrated for its rustic simplicity, embodying the Italian philosophy of using few, high-quality ingredients to create maximum flavor. Nutritionally, the cooking process actually increases the bioavailability of lycopene, making it a potent source of this heart-healthy antioxidant.