Pasta nights often call for marinara sauce, but not everyone has the luxury of crafting a traditional Sunday sauce that simmers on the stove all day. That's where store-bought marinara sauces step in to save the day. These convenient jars make pasta night a breeze, providing a quick and easy dinner solution while delivering the goodness that this sauce brings. Comprising a cooked tomato base, jarred marinara sauce packs essential vitamin C, valuable fiber for digestive well-being, and antioxidants such as lycopene.
Although a basic marinara sauce can be as simple as tomatoes and salt, supermarket shelves offer a wide array of options, each boasting its distinctive blend of ingredients and nutritional characteristics. Some sauces go beyond the basics, incorporating oils, added sugars, spices, and sodium to elevate their flavor. However, an excessive use of any of these ingredients can potentially come at a nutritional cost, affecting overall health.
We consulted with expert dietitians to ascertain their precise recommendations when it comes to selecting marinara sauce at the grocery store, as well as which brands they advise steering clear of. If you're searching for a convenient means to elevate your pasta experience, consider one of the healthier marinara sauces featured on this list.
Our selection criteria for identifying the top marinara sauces included:
Our criteria for selecting the best marinara sauces encompassed the following factors:
1) Total Calories: Marinara sauces can contain more calories than expected, often due to the addition of oil, cream, or sugar. It's essential to be aware of the calorie content, especially when portion sizes vary.
2) Sodium: While some sodium is typically present as a preservative in tomato sauce, the sodium levels can vary between different brands. It's crucial to consider the daily recommended intake of added sodium, which is 2,300 milligrams per day.
3) Added Sugar: Some marinara sauces incorporate sugar to balance the acidity of the tomatoes. However, the amount of added sugar can vary significantly from one product to another. Opting for sauces with low added sugar content is advisable for healthier choices.
Now, let's discover the specific marinara sauce recommendations provided by dietitians at the grocery store.
1) Best: Barilla Traditional Tomato Pasta Sauce
Nutritional Information per Serving:
- Calories: 45
- Fat: 0.5 grams (Saturated Fat: 0 grams)
- Sodium: 430 milligrams
- Carbohydrates: 10 grams (Dietary Fiber: 2 grams, Sugars: 5 grams)
- Protein: 2 grams
Barilla offers a classic marinara sauce that is both delicious and healthy, with just 45 calories per serving and less than 1 gram of total fat. Additionally, it provides 2 grams of dietary fiber and 5 grams of naturally occurring sugar from tomatoes, offering sustained energy and a touch of natural sweetness. It's worth noting that while the sauce contains 5 grams of total sugar, there are no added sugars in this product.
2) Best: Victoria Low Sodium Marinara Sauce
Nutritional Information per Serving:
- Calories: 70
- Fat: 4 grams (Saturated Fat: 0.5 grams)
- Sodium: 120 milligrams
- Carbohydrates: 6 grams (Dietary Fiber: 1 gram, Sugars: 5 grams)
- Protein: 1 gram
According to Michelle Rauch, MSc, RDN, of The Actors Fund, Victoria Low Sodium Marinara Sauce stands out as one of the healthier options available on grocery store shelves. She highlights that this marinara sauce boasts a lower sodium content compared to most other brands. Rauch emphasizes the importance of reducing sodium intake, as high-sodium diets can contribute to health problems, including elevated blood pressure—an essential risk factor for cardiovascular conditions such as heart attacks and strokes.
3) Best: Thrive Market Organic Classic Marinara Sauce
Nutritional Information per Serving:
- Calories: 70
- Fat: 5 grams (Saturated Fat: 0.5 grams)
- Sodium: 400 milligrams
- Carbohydrates: 0.5 grams (Dietary Fiber: 1 gram, Sugars: 2 grams)
- Protein: 1 gram
Thrive Market, an online grocery store, offers a delectably healthy marinara sauce of their own. With only 70 calories per serving and the inclusion of heart-healthy unsaturated fats, this product also delivers a portion of vegetables. Notably, it is low in sugar, containing just 2 grams of total sugar per serving, which is commendable for health-conscious consumers.
4) Best: Primal Kitchen Tomato Basil Marinara Sauce
Nutritional Information per Serving:
- Calories: 90
- Fat: 6 grams (Saturated Fat: 0.5 grams)
- Sodium: 450 milligrams
- Carbohydrates: 8 grams (Dietary Fiber: 2 grams, Sugars: 4 grams)
- Protein: 2 grams
"Primal Kitchen Tomato Basil Marinara Sauce boasts a notable absence of added sugar and is crafted using avocado oil," explains Wan Na Chun, RDN, a registered dietitian nutritionist and nutrition consultant for Health Insiders, located in Indianapolis, IN. She highlights that avocado oil is rich in monounsaturated fatty acids, which are known to be beneficial for heart health—a noteworthy attribute of this sauce.
5) Best: Rao's Homemade Marinara Sauce
Nutritional Information per Serving:
- Calories: 100
- Fat: 7 grams (Saturated Fat: 1 gram)
- Sodium: 420 milligrams
- Carbohydrates: 6 grams (Dietary Fiber: 1 gram, Sugars: 4 grams)
- Protein: 2 grams
While Rao's Marinara Sauce may be slightly higher in calories and total fat, it's worth noting that the fat source listed in the ingredients provides heart-healthy unsaturated fats that complement your pasta dish. This sauce also offers a generous portion of vegetables and contains no added sugar, making it a flavorful and nutritious choice for your culinary endeavors.
6) Best: 365 by Whole Foods Market Organic Pasta Sauce
Nutritional Information per Serving:
- Calories: 60
- Fat: 2.5 grams (Saturated Fat: 0 grams)
- Sodium: 410 milligrams
- Carbohydrates: 8 grams (Dietary Fiber: 2 grams, Sugars: 4 grams)
- Protein: 2 grams
Crafted with entirely organic ingredients, 365 Marinara Sauce by Whole Foods is a wholesome choice at only 60 calories and 2.5 grams of total fat per serving. Its sodium content aligns with other available options, while it also provides 2 grams of dietary fiber and contains no added sugar, making it a nutritious and well-rounded selection.
Four Marinara Sauces You Should Steer Clear Of:
1) Worst: Classico Organic Marinara Pasta Sauce
Nutritional Information per Serving:
- Calories: 80
- Fat: 1.5 grams (Saturated Fat: 0.2 grams)
- Sodium: 500 milligrams
- Carbohydrates: 15 grams (Dietary Fiber: 3 grams, Sugars: 10 grams)
- Protein: 2 grams
While this marinara sauce may initially seem lower in calories, a closer examination of the nutrition label reveals that it contains 500 milligrams of sodium per serving and 10 grams of sugar. It's important to note that many individuals consume more than a half-cup serving of marinara at a time, which can result in a significant intake of added sugars in a single meal.
2) Worst: Bertolli Tomato Basil Sauce
Nutritional Information per Serving:
- Calories: 80
- Fat: 2 grams (Saturated Fat: 0 grams)
- Sodium: 350 milligrams
- Carbohydrates: 13 grams (Dietary Fiber: 1 gram, Sugars: 11 grams)
- Protein: 2 grams
While this tomato sauce may seem relatively low in calories at 80 calories per serving, it contains only 1 gram of fiber and 11 grams of total sugars. It's important to note that while some sugar in moderation is acceptable if you frequently consume pasta dishes with marinara sauce like this one, you may unknowingly be consuming a significant amount of added sugar.
3) Worst: Prego Creamy Tomato Basil Italian Sauce
Nutritional Information per Serving:
- Calories: 110
- Fat: 6 grams (Saturated Fat: 3 grams)
- Sodium: 460 milligrams
- Carbohydrates: 13 grams (Dietary Fiber: 2 grams, Sugars: 9 grams)
- Protein: 2 grams
This pasta sauce contains 3 grams of saturated fat, 460 mg of sodium, and 9 grams of added sugar per serving, making it one of the least healthy options on our list. Consuming one serving of this pasta sauce would provide you with nearly a quarter of your recommended daily allowance for saturated fat.
4) Worst: Francesco Rinaldi Sweet & Tasty Marinara Sauce
Nutritional Information per Serving:
- Calories: 60
- Fat: 1 gram (Saturated Fat: 0 grams)
- Sodium: 440 milligrams
- Carbohydrates: 14 grams (Dietary Fiber: 2 grams, Sugars: 10 grams)
- Protein: 2 grams
With 60 calories, this Francesco Rinaldi marinara sauce may seem reasonable at first, but it's worth noting that it contains 440 milligrams of sodium and 10 grams of sugar per one-half cup serving, making it one of the highest sugar options on our list. Additionally, it contributes nearly 20% of your daily sodium intake, so it's important to be mindful of your overall sodium consumption for better health.