Spaghetti sauce with poultry
Common food
Photo: Wikipedia
A savory, tomato-based sauce simmered with tender pieces of poultry, offering a rich, umami depth with a subtle meaty texture. This low-calorie, high-protein option delivers a satisfying balance of tangy and savory flavors, making it a nutritious choice for pasta, grains, or vegetable dishes. With a modest 75 kcal per 100g and a solid 6.29g of protein, it's a light yet substantial addition to any meal.
Calorie split: 34% protein · 35% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar taste that pairs perfectly with pasta or as a topping for proteins, and its cultural significance in Italian and Mediterranean cuisines as a staple of home cooking.
⚠️ Watch-outs & how to enjoy it better
Some may find it high in sodium or sugar from added ingredients, which can affect blood sugar levels; to counteract, pair with non-starchy vegetables or choose low-sodium versions. Those with tomato sensitivities or oxalate concerns should limit portions and consider soaking or cooking methods to reduce oxalates.
Key benefits
- High protein-to-calorie ratio supports muscle maintenance
- Low in fat, making it suitable for weight management
- Contains dietary fiber for digestive health
- Rich in lycopene from tomatoes, an antioxidant
- Versatile base for various low-carb or high-protein meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'ragù' in Italian refers to a slow-cooked meat sauce, and traditional versions often simmer for hours to develop deep, complex flavors.
Full nutrition (USDA data · scales with serving)
| Water | 83.0 g |
| Energy | 75.0 kcal |
| Protein | 6.3 g |
| Total lipid (fat) | 2.6 g |
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 4.5 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 75.0 mg |
| Potassium, K | 314 mg |
| Sodium, Na | 410 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 5.9 ug |
| Vitamin C, total ascorbic acid | 1.6 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 4.8 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 24.1 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 29.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 317 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 10319 ug |
| Lutein + zeaxanthin | 154 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 11.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.49 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.34 g |
| SFA 18:0 | 0.12 g |
| Fatty acids, total monounsaturated | 0.79 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.73 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.78 g |
| PUFA 18:2 | 0.68 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 19.0 mg |
Amino acid profile (per 100g)
Estimated from OLIVE GARDEN, spaghetti with meat sauce — USDA does not publish this profile for Spaghetti sauce with poultry.
| Tryptophan | 0.06 g |
| Threonine | 0.20 g |
| Isoleucine | 0.21 g |
| Leucine | 0.40 g |
| Lysine | 0.23 g |
| Methionine | 0.12 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.14 g |
| Valine | 0.24 g |
| Arginine | 0.29 g |
| Histidine | 0.15 g |
| Alanine | 0.26 g |
| Aspartic acid | 0.46 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.24 g |
| Proline | 0.57 g |
| Serine | 0.27 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this sauce suitable for low-carb diets?
Yes, with only 6.54g of carbs per 100g, it can fit into a low-carb plan, especially when paired with vegetables or low-carb pasta alternatives.
Can I use this sauce for meal prep?
Absolutely, it stores well in the fridge for 3-4 days or freezes for up to 3 months, making it a convenient option for batch cooking.
How does the protein content compare to other sauces?
At 6.29g per 100g, it offers more protein than many vegetable-based sauces, but less than pure meat sauces; it's a balanced choice for adding protein without excess calories.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.75 kcal/g · 34% calories from protein · 1.5 g fiber · 4.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.