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Marinara Sauce

Marinara Sauce — Nutrients, Health Benefits, And Shopping Tips

Marinara sauce photo

Listonic Team

September 4, 2024

Macaroni, a versatile pasta shape, is a staple in many traditional dishes beyond just mac and cheese. Learn about its nutritional benefits, such as energy-providing carbohydrates, and how to store it properly to preserve its quality.
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Marinara sauce nutrients

Check the detailed nutritional values of marinara sauce, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 54 kcal

Nutrition per: 100 g% Daily Value*
Carbs8 g2.91%
Fiber2 g7.14%
Sugars5 g10%
Glycemic Index45 -
Protein2 g4%
Sodium413 mg17.96%
Total Fat2 g2.56%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes marinara sauce stand out:

45

🟢 Low Glycemic Index

2 g

🥕 Low Fat Content

Marinara sauce facts & tips

🛒
If your tomato sauce is too acidic, add a bit of sugar, cashew cream, or cream cheese to lower the acidity without taking away the flavor of the sauce.
😋
Marinara sauce is a simple sauce, typically used on pasta and pizza.
📦
Store unopened marinara sauce in a cool, dry place. Once opened, refrigerate and use within five to seven days. For longer storage, freeze it in portions for up to three months.

Health benefits

Explore how marinara sauce can enhance your overall health and vitality.
  • Rich in vitamins and minerals such as Vitamin C, Vitamin A, and potassium from tomatoes, which support overall health and well-being.
  • High in antioxidants like lycopene, which help protect the body from free radicals and reduce the risk of chronic diseases.
  • Low in calories, making it a nutritious addition to meals without significantly increasing calorie intake.
  • Supports heart health due to its high potassium and lycopene content, which help lower blood pressure and improve cholesterol levels.
  • Enhances flavor in a variety of dishes, making healthy foods more enjoyable and palatable.

Health risks

Recognize the potential concerns related to marinara sauce.
  • High sodium content in many commercial marinara sauces, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
  • Potential for added sugars in some commercial marinara sauces, which can contribute to weight gain, tooth decay, and increased risk of diabetes.
  • Potential for acidity which can exacerbate symptoms of acid reflux or heartburn in sensitive individuals, particularly due to the tomato content.
  • Potential for artificial additives such as preservatives, flavorings, or thickeners in some commercial marinara sauces, which may cause adverse reactions in sensitive individuals.
  • Low nutrient density as marinara sauce is typically used as a condiment, offering limited vitamins or minerals compared to whole vegetables.
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How to choose marinara sauce

Marinara sauce should have a deep red color and a thick consistency, indicating a well-simmered blend of tomatoes and herbs. The sauce should coat a spoon well and not be watery.

Avoid marinara sauce that has a thin consistency or an overly acidic taste, as this can suggest undercooking or poor quality ingredients. Jars that are chipped or have compromised seals should also be avoided, as they may lead to spoilage.

How to choose marinara sauce
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How to store marinara sauce

Marinara sauce should be stored in the refrigerator after opening, kept in its original jar or an airtight container. Refrigeration maintains its flavor for up to a week.

Air exposure can cause marinara sauce to spoil. Avoid leaving it uncovered, and always reseal the jar tightly. Proper storage helps maintain its rich flavor and freshness. Using clean utensils prevents contamination and preserves its quality.

✅ Extra Tip

To maintain the best flavor, add a small drizzle of olive oil on top of the marinara sauce before sealing it to create a protective layer against air exposure.

How long does it last?

Marinara sauce can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 5-7 days. For longer storage, marinara sauce can be frozen for up to 3 months.

What to do with leftovers?

Leftover marinara sauce can be used in a variety of savory and Italian-inspired dishes. Use it as a topping for pasta, gnocchi, or ravioli for a quick meal, or mix it into a casserole with meat, cheese, and vegetables for added flavor. Marinara sauce is also great when used as a base for a pizza or flatbread, topped with your favorite ingredients.

Use marinara sauce in a meatball sub by layering the sauce with meatballs and cheese in a hoagie roll, then toasting until melty. If you have a lot of marinara sauce, consider making a batch of chicken Parmesan by breading and frying chicken cutlets, then baking them with marinara sauce and cheese until bubbly. Marinara sauce can also be used as a dipping sauce for mozzarella sticks, garlic bread, or calzones, or mixed into a soup or stew for added richness. For a quick snack, enjoy marinara sauce with breadsticks, or mix it into a bowl of cooked pasta with a sprinkle of Parmesan and fresh herbs.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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