Tomato products, canned, sauce, with onions
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
This is a smooth, savory sauce made from cooked tomatoes and onions, often with a touch of herbs. It has a rich, umami flavor with a balanced sweet-tart profile and a pourable, slightly thick texture. Nutritionally, it's a low-calorie, fiber-rich way to add deep tomato flavor to dishes.
Calorie split: 13% protein · 83% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its ability to instantly add a deep, savory tomato backbone to stews, pastas, and braises without the work of reducing fresh tomatoes. It's a pantry staple that brings a comforting, familiar flavor to home cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
Some commercial versions can be high in sodium, which is a consideration for those monitoring blood pressure. To counteract this, look for 'no salt added' varieties or rinse the sauce lightly if using it in a dish where you'll add other salty ingredients. The natural sugars in tomatoes can also cause a mild blood-sugar spike for some; pairing it with protein (like beans or meat) and fat (like olive oil) helps slow absorption.
Key benefits
- Low in calories and fat
- Good source of dietary fiber
- Contains lycopene, an antioxidant from cooked tomatoes
- Provides vitamin C and potassium
- Versatile base for many meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of cooking tomatoes into a sauce actually increases the bioavailability of lycopene, making it easier for your body to absorb this antioxidant compared to raw tomatoes.
Full nutrition (USDA data · scales with serving)
| Water | 86.1 g |
| Energy | 42.0 kcal |
| Energy | 176 kj |
| Protein | 1.6 g |
| Total lipid (fat) | 0.19 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 9.9 g |
| Fiber, total dietary | 1.8 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.93 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 413 mg |
| Sodium, Na | 551 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.18 mg |
| Manganese, Mn | 0.30 mg |
| Selenium, Se | 0.80 ug |
| Vitamin C, total ascorbic acid | 12.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 43.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 850 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.04 g |
| Isoleucine | 0.04 g |
| Leucine | 0.05 g |
| Lysine | 0.06 g |
| Methionine | 0.01 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.03 g |
| Arginine | 0.11 g |
| Histidine | 0.03 g |
| Alanine | 0.05 g |
| Aspartic acid | 0.14 g |
| Glutamic acid | 0.45 g |
| Glycine | 0.04 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
FAQ
What's the difference between this and plain tomato sauce or paste?
This sauce is a prepared, seasoned product with onions as a key ingredient, offering a more complex, savory flavor profile. Tomato sauce is often just pureed tomatoes, while tomato paste is a concentrated, thick product with a much stronger flavor.
Can I use this as a substitute for fresh tomatoes?
Yes, but it will change the dish's flavor and texture. Use about 1 cup of sauce for every pound of fresh tomatoes called for, and consider reducing other added liquids and seasonings since the sauce is already cooked and flavored.
How long does it last after opening?
Once opened, transfer any unused sauce to an airtight container and refrigerate. It will keep well for 5 to 7 days. You can also freeze it in portions for up to 3 months.
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 0.42 kcal/g · 15% calories from protein · 1.8 g fiber · 0.0 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: 1.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.