Marinara Sauce Calories and Macros — Nutrition Facts per 1/2 cup (125g)

A serving of marinara sauce — 1/2 cup (125g) — comes to 56 calories, with 1.8g of protein, 10.1g of carbs, and 1.9g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Marinara Sauce nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

One of the lighter pasta sauces — mostly tomato — making it a lower-calorie choice than cream- or cheese-based sauces like alfredo.

How does marinara sauce fit your goals?

Marinara sauce is a carb-dominant food, with 10.1g of carbohydrate per 1/2 cup (125g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Diet-wise, marinara sauce fits low-carb eating patterns.

Micronutrients worth noting

Marinara sauce doesn't stand out on micronutrients at this serving size. Worth flagging on the other side of the ledger: a serving carries 23% of the daily sodium limit, which matters if you eat it often.

How marinara sauce compares to other condiments & sauces

The fastest way to log marinara sauce

You could search a food database for "marinara sauce", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies marinara sauce, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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Browse all condiments & sauces in the food database.