1 serving (125 grams) contains 70 calories, 2.0 grams of protein, 2.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
133.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 760.5 mg | 33% | |
| Total Carbohydrates | 22.8 g | 8% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 11.4 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38.0 mg | 2% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 760.5 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Marinara
Marinara is a traditional Italian tomato-based sauce originating from the Naples region, known for its simplicity and robust flavors. Commonly made with tomatoes, garlic, onions, and herbs like basil or oregano, marinara sauce is a staple in Mediterranean cuisine used for pasta, seafood, or as a dipping sauce. It is relatively low in calories, fat, and protein but offers essential nutrients like vitamin C, iron, and fiber. Due to its tomato base, marinara is a source of antioxidants, particularly lycopene, which supports overall health. It is naturally plant-based, making it suitable for many dietary preferences while still providing rich flavor and versatility in cooking.
Health Benefits
- Rich in lycopene, an antioxidant that may reduce the risk of heart disease and protect against certain cancers.
- Contains vitamin C, which supports immune function and promotes healthy skin through collagen synthesis (8 mg per serving).
- Provides dietary fiber (1.6 g per serving) for improved digestion and gut health.
Dietary Considerations
Selection and Storage
Store marinara sauce in an airtight container in the refrigerator for 3-5 days or freeze for longer storage. Reheat gently on the stovetop to preserve flavor.
Common Questions About Marinara Nutrition
Is marinara sauce high in protein?
Marinara sauce is not high in protein. A typical 1/2 cup serving contains only 1.6 grams of protein, which is relatively low compared to other foods.
Can I eat marinara sauce on a keto diet?
Marinara sauce can be included in a keto diet if consumed in small portions, as it contains 9.6 grams of carbs per 1/2 cup. However, check the label for added sugars, as this can increase the carb content.
What are the health benefits of marinara sauce?
Marinara sauce provides antioxidants like lycopene from tomatoes, which may help reduce inflammation and support heart health. It is also low in fat and contains 1.6 grams of fiber per serving, contributing to digestion.
What is the recommended serving size for marinara sauce?
The standard serving size for marinara sauce is 1/2 cup, which contains 56 calories, 1.6 grams of protein, and 320 mg of sodium. This serving size is suitable for adding flavor while managing calorie and sodium intake.
How does marinara sauce compare to other pasta sauces?
Marinara is typically lower in calories and fat compared to cream-based sauces like Alfredo. It is also less heavy than meat-based sauces like Bolognese, making it a lighter and more heart-healthy option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
