Italian tomato sauce
Marinara is a vibrant, simple Italian tomato sauce originating from Naples, traditionally made with just ripe tomatoes, garlic, olive oil, and fresh basil or oregano. It's a foundational sauce in Italian cuisine, celebrated for its bright, clean flavor that highlights the quality of its few ingredients.
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🍽️ Nutrition at a glance
This sauce is low in fat and protein but can be a good source of carbohydrates from the tomatoes, providing vitamins A and C, and the antioxidant lycopene. A typical half-cup serving contains roughly 70-90 calories, depending on the amount of olive oil used.
Nutrition breakdown
| Calories | 130 kcal |
| Protein | 3.5 g |
| Carbs | 18 g |
| Fat | 5.5 g |
| Fiber | 4.5 g |
| Sugar | 11 g |
| Sodium | 680 mg |
| Potassium | 580 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin C | 25 mg |
| Vitamin K | 14 mcg |
| Folate | 30 mcg DFE |
| Manganese | 0.4 mg |
| Copper | 0.3 mg |
| Iron | 2.0 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, marinara is a testament to the Italian philosophy of 'cucina povera' (poor kitchen), transforming humble, inexpensive ingredients into something delicious. Nutritionally, cooking tomatoes significantly increases the bioavailability of lycopene, making this sauce a potent source of this heart-healthy antioxidant.
