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Sauces & Dressings: Calories & Nutrition Facts

Sauces & Dressings
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While some sauces and dressings are good for you, other may be made with unhealthy ingredients. Refer to the calorie counter for your favorite sauces and dressings to determine the calories, carbs, protein, and fat.

Sodium in Pasta Sauce

While many pasta sauces are made with healthy and all-natural ingredients, these products may be higher in sodium than you realize. Adding sodium to their products is an easy way for commercial food manufacturers to increase the flavor and palatability of their products. Some causes like Mario Batali’s Alfredo sauce has 280 calories per serving as well as 16 grams of fats and 530mg of sodium. Brands like Cucina Antica and Monte Bente offer sauces with only 2 ½ grams of fat and less than 250mg of sodium.

Calorie Content

The calorie content and the nutritional value of sauces and dressings varies greatly depending on the ingredients used to make them. Vegetable-based pasta sauces may be a good source of vitamins and minerals while also being low in calories and fat. Cream-based sauces and dressings, on the other hand, are often high in calories and fat – some are also high in carbohydrates. Check the nutrition label for your favorite pasta and sauces to see how they stack up and be careful to mind your portions as well – a serving of pasta sauce is only a half cup.
Some sauces and dressings are rich in monounsaturated fats which can be good for your heart, but you still need to mind your portions no matter what the sauces and dressings are made of. Refer to the calorie calculator for your favorite sauces and dressings to determine the calories and nutritional value.

Monounsaturated Fats for Heart Health

Certain salad dressings are a good source of monounsaturated fats, primarily dressings made with olive oil. Monounsaturated fats are also referred to as “heart-healthy” fats because they provide cardiovascular benefits. When consumed in moderation, monounsaturated fats help to reduce your LDL or bad cholesterol levels which may reduce your risk for both heart attack and stroke. Olive oil and other monounsaturated fats may also contribute valuable amounts of vitamin E to your diet.

Mind Your Portions

The one thing that can turn healthy sauces and dressings into unhealthy sauces and dressings is over-indulgence. Many of the ingredients used to make these foods are high in calories but they are also rich in nutrients. If you over-indulge, however, the healthiness of the nutrients may be negated by the additional calories to some extent. You should be especially mindful of your portions with cream- and oil-based sauces and dressings.