Tomato sauce, for use with vegetables
Common food
Photo: Wikipedia
This is a smooth, cooked tomato-based condiment, often seasoned with herbs and a touch of sugar, designed to complement roasted or steamed vegetables. Its texture is typically pourable and silky, with a balanced sweet-tart flavor profile. Nutritionally, it provides a modest calorie boost primarily from carbohydrates and fats, with minimal protein.
Calorie split: 2% protein · 46% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love it for its ability to instantly elevate the taste of plain vegetables, adding a rich, savory depth with minimal effort. Its sweet and tangy notes make it a versatile crowd-pleaser that bridges comfort food and healthy eating.
⚠️ Watch-outs & how to enjoy it better
The relatively high sugar content (11.4g per 100g) can cause blood-sugar spikes, especially for those with insulin resistance. To counteract this, pair it with protein or healthy fats (like a sprinkle of cheese or a drizzle of olive oil) to slow sugar absorption, and practice portion control by using it as a light drizzle rather than a heavy coating.
Key benefits
- Adds flavor without significant sodium if low-salt versions are chosen
- Contains lycopene, an antioxidant linked to heart health
- Low in fiber, making it gentle on digestion
- Can encourage vegetable consumption in picky eaters
- Provides a small amount of vitamin C from tomatoes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tomato sauce for vegetables often includes a small amount of sugar or sweetener to balance the natural acidity of tomatoes, a technique popularized in 19th-century American cooking to make tomatoes more palatable.
Full nutrition (USDA data · scales with serving)
| Water | 78.5 g |
| Energy | 104 kcal |
| Protein | 0.48 g |
| Total lipid (fat) | 6.2 g |
| Carbohydrate, by difference | 12.1 g |
| Fiber, total dietary | 0.60 g |
| Total Sugars | 11.4 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 11.0 mg |
| Potassium, K | 119 mg |
| Sodium, Na | 965 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 0.30 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.40 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 4.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 104 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 5558 ug |
| Lutein + zeaxanthin | 10.0 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.82 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 | 0.00 g |
| SFA 16:0 | 0.59 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Tomato products, canned, sauce, with tomato tidbits — USDA does not publish this profile for Tomato sauce.
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.04 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.03 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.17 g |
| Glutamic acid | 0.53 g |
| Glycine | 0.02 g |
| Proline | 0.03 g |
| Serine | 0.03 g |
FAQ
Is this tomato sauce suitable for a low-sugar diet?
It contains 11.4g of sugar per 100g, which is moderate. For low-sugar diets, use sparingly or choose no-added-sugar versions.
Can I use this sauce as a base for pasta?
Yes, but it's typically thinner and sweeter than pasta sauce. You may want to reduce it or add herbs to suit pasta dishes.
How should I store leftover tomato sauce?
Refrigerate in an airtight container for up to 5 days, or freeze 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 1.04 kcal/g · 2% calories from protein · 0.6 g fiber · 11.4 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: 8.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.