How Many Calories in Marinara Sauce? Nutrition Facts & Macros
Half a cup of marinara sauce (125 g) has 63 calories
Protein 1.7g · Carbs 9.3g · Fat 2g
Marinara sauce is a classic Italian tomato-based pasta sauce that is surprisingly low in calories at just 50 kcal per 100 g. The main nutritional concern is sodium — 437 mg per 100 g, which means a half-cup serving delivers over 546 mg. Tomatoes are the base ingredient, making marinara a natural source of lycopene, an antioxidant linked to heart health. Most of the calories come from carbohydrates (7.43 g), primarily natural sugars from the tomatoes (4.91 g). Marinara sauce is about 88% water by weight.
209 kJ · per 100g · Water: 87.87 g
Calorie Calculator: Marinara Sauce
125 g Marinara Sauce contains 63 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1/2 cup (125 g) | 63 kcal | 1.7g | 9.3g | 2g |
| 1/4 cup (63 g) | 32 kcal | 0.9g | 4.7g | 1g |
| 100 grams | 50 kcal | 1.4g | 7.4g | 1.6g |
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Marinara Sauce — Nutrition Facts
| Marinara Sauce | per 100g |
|---|---|
| Calories | 50 kcal |
| Protein | 1.39 g |
| Fat | 1.61 g |
| Carbs | 7.43 g |
| Fiber | 1.8 g |
| Sugar | 4.91 g |
| Sodium | 437 mg |
| Potassium | 320 mg |
| Magnesium | 18 mg |
| Phosphorus | 34 mg |
| Vitamin C | 2 mg |
| Vitamin B6 | 0.173 mg |
| Folate | 13 mcg |
| Manganese | 0.127 mg |
| Water | 87.87 g |
Source: USDA FoodData Central (FDC ID: 171192) · Data verified April 2026
Variations
Regular (default)
50 kcal per 100 g. The standard ready-to-serve marinara sauce made from tomatoes, olive oil, garlic, and herbs. Contains 4.91 g sugar (natural from tomatoes) and 437 mg sodium per 100 g. The most common jarred pasta sauce variety.
Low-sodium
Approximately 45 kcal per 100 g. Contains roughly 40% less sodium than regular marinara (~250 mg vs 437 mg per 100 g). Macros are nearly identical — the calorie difference comes mainly from slightly less added oil. Ideal for people watching their blood pressure or sodium intake. Taste may be slightly less savory — adding your own garlic, basil, or oregano compensates easily.
Alfredo (comparison)
Approximately 167 kcal per 100 g. Cream-based sauce made from butter, heavy cream, and Parmesan cheese. Contains about 14 g fat, 3 g protein, and 3 g carbs per 100 g. Over three times the calories of marinara with ten times the fat. A half-cup serving (125 g) delivers about 209 kcal. If you are watching calories or fat, marinara is the far lighter choice.
Dietary Perspectives
For Weight Loss
Marinara sauce is one of the best pasta sauces for weight loss at just 50 kcal per 100 g. A half-cup serving (125 g) adds only 63 kcal to your pasta — compare that to alfredo sauce at roughly 167 kcal per 100 g (209 kcal per half cup). The low fat content (1.61 g per 100 g) keeps it light. Watch the sodium though — 437 mg per 100 g can cause water retention, masking fat loss on the scale. The sugar (4.91 g per 100 g) is natural from tomatoes, not added. Homemade with fresh tomatoes and no added oil is even lighter — about 30 kcal per 100 g.
For Athletic Performance
Marinara sauce is a low-calorie base (50 kcal per 100 g) with decent potassium (320 mg) and lycopene from tomatoes — both beneficial for recovery. It is not a significant source of protein (1.39 g) or calories, so it functions purely as a flavor base. Pair it with lean protein and pasta for a complete athlete meal. The carbs (7.43 g per 100 g) are modest, and the sodium (437 mg) can actually help replace electrolytes during heavy training blocks. A half-cup of marinara on 200 g of pasta with grilled chicken gives you a solid carb + protein post-workout meal for under 600 kcal.
For Keto
Marinara sauce is moderately keto-friendly with 5.63 g net carbs per 100 g (7.43 g total carbs minus 1.8 g fiber). A half-cup serving (125 g) has about 7 g net carbs, which is manageable but takes a significant chunk of a strict 20 g daily limit. A quarter-cup (63 g) is a safer keto amount at roughly 3.5 g net carbs. The sugar (4.91 g per 100 g) comes entirely from the tomatoes — not added. Some brands add sugar, which can push net carbs to 8-10 g per 100 g, so always check the label. Homemade marinara with no added sugar is the best keto option. For an even lower-carb alternative, try pesto (about 1-2 g net carbs per tablespoon) or garlic butter sauce.
Frequently Asked Questions
How many calories are in marinara sauce?
Marinara sauce has 50 kcal per 100 g. A standard half-cup serving (125 g) contains about 63 calories. That makes it one of the lowest-calorie pasta sauces available. For comparison, alfredo sauce has roughly 167 kcal per 100 g — more than three times as many calories. The low calorie count comes from the simple tomato and herb base with minimal added fat (1.61 g per 100 g).
How many carbs are in marinara sauce?
Marinara sauce contains 7.43 g of total carbohydrates per 100 g, with 1.8 g of fiber — resulting in 5.63 g net carbs. A half-cup serving (125 g) has about 9.3 g total carbs and 7.0 g net carbs. The carbs come primarily from the natural sugars in the tomatoes (4.91 g per 100 g). Compared to ketchup (27.4 g carbs per 100 g), marinara has significantly fewer carbohydrates.
Is marinara sauce healthy?
Marinara sauce is one of the healthier condiments. At just 50 kcal per 100 g with 1.8 g of fiber, it provides lycopene from tomatoes — an antioxidant associated with reduced risk of heart disease. It also contains potassium (320 mg), vitamin B6 (0.173 mg), and vitamin C (2 mg). The main drawback is sodium at 437 mg per 100 g. Homemade marinara with fresh tomatoes, garlic, and olive oil is even better — you control the salt and avoid preservatives.
How much sodium does marinara sauce have?
Marinara sauce contains 437 mg of sodium per 100 g. A half-cup serving (125 g) delivers about 546 mg — roughly 24% of the recommended daily limit of 2300 mg. That is lower than ketchup (907 mg per 100 g) but still significant if you are watching your salt intake. Low-sodium marinara varieties typically have around 250 mg per 100 g. Homemade marinara lets you control the salt exactly.
Marinara vs alfredo — which has fewer calories?
Marinara wins by a wide margin. Marinara sauce has 50 kcal per 100 g with 1.61 g of fat, while alfredo sauce has roughly 167 kcal per 100 g with about 14 g of fat from butter and cream. A half-cup of marinara (125 g) adds 63 kcal to your pasta, whereas half a cup of alfredo adds about 209 kcal. If you are watching calories, marinara is the clear choice — you save about 146 calories per serving.
Is marinara sauce keto-friendly?
Marinara sauce is moderately keto-friendly. With 5.63 g net carbs per 100 g (7.43 g total carbs minus 1.8 g fiber), a half-cup serving (125 g) has about 7 g net carbs — manageable within a 20 g daily limit. A quarter-cup (63 g) is a safer keto portion at roughly 3.5 g net carbs. Watch for brands that add sugar — the 4.91 g sugar per 100 g in standard marinara is all from the tomatoes. Homemade with no added sugar is the best keto option.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Marinara Sauce | 50 | 1.39g | 7.43g | 1.61g |
| Ketchup | 101 | 1.04g | 27.4g | 0.1g |
| Tomato | 18 | 0.88g | 3.89g | 0.2g |
| Pasta (Cooked) | 157 | 5.8g | 30.59g | 0.93g |
| BBQ Sauce | 172 | 0.82g | 40.77g | 0.63g |
per 100g
Per 100 g, marinara sauce has 50 kcal with 7.43 g of carbs (4.91 g sugar), 1.39 g of protein, and 1.61 g of fat. Compared to ketchup (101 kcal, 21.27 g sugar), marinara has half the calories and far less sugar. Alfredo sauce (~167 kcal) has more than triple the calories, mostly from fat.
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