Canned tomato sauce scores a good 61/100, primarily due to its minimally processed nature and beneficial micronutrients, though its sodium content is a notable drawback.
Canned tomato sauce is a minimally processed (NOVA 1) food, aligning with whole food dietary recommendations.
A 100g serving provides 1.5g of fiber, contributing to daily intake goals.
It contains 474mg of sodium per 100g, which is a significant amount to consider.
This sauce has no added sugar and only 0.3g of total fat per 100g.
It offers 297mg of potassium per 100g, about 6% of the daily value.
Scores -4 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.5g
5% of Daily Value
Protein
1.2g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
474mg
21% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin E)+2
Whole food (NOVA 1)+10
−
What holds it back
Sodium (474mg)-1
Why it scores 61
Canned tomato sauce achieves a FoodScore of 61/100, placing it in the 'Good' category. A significant positive contributor is its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, which adds a substantial 10 points to its score. It also receives a 2-point bonus for its micronutrient profile, including Vitamin E. On the other hand, the primary factor reducing its score is its sodium content. At 474mg per 100g, it incurs a 1-point penalty, highlighting an area where consumers might seek lower-sodium alternatives. The sauce's low calorie count at 24 calories per 100g, along with its 1.5g of fiber and 1.2g of protein, are positive attributes that support its overall score. To achieve a higher score, a significant reduction in sodium would be the most impactful change, as current dietary guidelines emphasize limiting sodium intake.
Health benefits
What the nutrients in tomato sauce canned actually do for you, grounded in established dietary science.
Supports Heart Health
Canned tomato sauce can contribute to heart health due to its low total fat content and presence of potassium. With only 0.3g of total fat and 0.04g of saturated fat per 100g, it aligns with recommendations for reducing dietary fats that can impact cardiovascular health. Furthermore, the 297mg of potassium per 100g helps balance sodium levels in the body, which is important for maintaining healthy blood pressure. Dietary guidelines emphasize the importance of potassium-rich foods for overall cardiovascular well-being. However, it's important to note the sauce's sodium content and choose lower-sodium varieties when possible to maximize heart health benefits.
Aids in Blood Sugar Management
For individuals focusing on blood sugar management, canned tomato sauce can be a suitable addition to the diet. It contains no added sugar, which is a key factor in preventing spikes in blood glucose levels. The 1.5g of fiber per 100g also plays a role in moderating the absorption of carbohydrates, contributing to more stable blood sugar. Foods that are minimally processed, like this NOVA 1 rated sauce, generally have a lower impact on blood sugar compared to ultra-processed foods that often contain high amounts of refined sugars. Incorporating such foods into meals can help maintain glycemic control as part of a balanced eating pattern.
Contributes to Digestive Health
The fiber content in canned tomato sauce contributes to digestive health. Each 100g serving provides 1.5g of dietary fiber, which is essential for maintaining regular bowel movements and preventing constipation. Fiber adds bulk to stool, facilitating its passage through the digestive tract. A diet rich in fiber is also beneficial for the gut microbiome, supporting the growth of beneficial bacteria. While 1.5g is not a large amount, regular consumption of fiber-containing foods like tomato sauce, as part of a varied diet, helps meet daily fiber recommendations. It's a simple way to add a small but consistent amount of fiber to meals.
Supports Healthy Weight Management
Canned tomato sauce can be a beneficial component of a healthy weight management strategy. With only 24 calories per 100g, it is a low-calorie food that can add flavor and volume to meals without significantly increasing caloric intake. The presence of 1.5g of fiber and 1.2g of protein per 100g also contributes to satiety, helping individuals feel fuller for longer and potentially reducing overall food consumption. Choosing low-calorie, nutrient-dense ingredients like tomato sauce can be an effective way to create satisfying meals that support caloric goals. However, portion control is still important, especially when combined with other ingredients.
Canned tomato sauce scores a good 61/100, primarily due to its minimally processed nature and beneficial micronutrients, though its sodium content is a notable drawback.
How to eat it
Canned tomato sauce is a versatile pantry staple in the US diet, primarily used as a base for various dishes. It's commonly found in pasta sauces, pizzas, soups, and stews, providing a rich, savory flavor. It's generally consumed cooked, often simmered with herbs, spices, and other vegetables or proteins. A typical serving might range from 1/4 cup to 1/2 cup, depending on the recipe and individual needs.
Opt for low-sodium varieties to reduce overall sodium intake, especially if you consume tomato sauce frequently.
Enhance flavor and nutrient density by simmering with fresh vegetables like onions, garlic, bell peppers, and leafy greens.
Store opened cans in an airtight container in the refrigerator and use within 5-7 days, or freeze for longer storage.
Combine with lean protein sources like chicken or lentils to create a more satiating and balanced meal.
Use as a base for homemade pizza or as a dipping sauce for roasted vegetables to increase vegetable consumption.
Things to keep in mind
For most healthy adults, canned tomato sauce is safe to consume in normal serving sizes. There are no widely documented common allergies specifically to plain tomato sauce, beyond general tomato allergies. Individuals with acid reflux or GERD may find that the acidity of tomato products can exacerbate their symptoms. The main caution for canned tomato sauce is its sodium content, which at 474mg per 100g is relatively high. Those on sodium-restricted diets, such as individuals with hypertension or kidney disease, should choose low-sodium or no-salt-added versions to manage their intake effectively.
Yes, canned tomato sauce can be a healthy part of a balanced diet. It is a minimally processed food (NOVA 1) with no added sugar and provides fiber, potassium, and other micronutrients. The main consideration for health is its sodium content; choosing low-sodium varieties is recommended to maximize its health benefits.
Is canned tomato sauce good for weight loss?
Canned tomato sauce can be beneficial for weight loss due to its low-calorie count (24 calories per 100g) and its fiber content (1.5g per 100g). It adds flavor and volume to meals without significantly increasing caloric intake, which can help with satiety. Pairing it with lean proteins and vegetables can create filling, low-calorie meals.
Is canned tomato sauce processed?
Canned tomato sauce is considered minimally processed, classified as NOVA 1. This means it has undergone processes like canning to preserve it, but without the addition of unhealthy fats, sugars, or artificial ingredients often found in ultra-processed foods. It retains much of its original nutritional value.
How can I reduce the sodium in canned tomato sauce?
The most effective way to reduce sodium is to purchase low-sodium or no-salt-added canned tomato sauce. If you have regular sauce, you can dilute it with water or unsalted broth, and season with herbs and spices instead of salt. Rinsing canned whole or diced tomatoes before making your own sauce can also help.
What are some good alternatives to canned tomato sauce?
Alternatives to canned tomato sauce include fresh pureed tomatoes, tomato paste diluted with water or broth, or even roasted red pepper sauce for a different flavor profile. For those avoiding nightshades, a pureed vegetable sauce made from carrots, zucchini, and broth can be a good substitute. Consider homemade sauces for better control over ingredients.
Does canned tomato sauce contain added sugar?
No, standard canned tomato sauce typically contains no added sugar. Its sweetness comes naturally from the tomatoes themselves. Always check the ingredient list, as some flavored or specialty sauces might include added sugars, but the basic product is generally free of them.
Can I use canned tomato sauce for pasta?
Yes, canned tomato sauce is an excellent base for pasta sauces. It provides a foundational tomato flavor that can be enhanced with herbs, garlic, onions, and other vegetables. Simmering it allows the flavors to meld and develop, creating a rich sauce for various pasta dishes.