June 23

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Healthy Supermarket Pasta Sauce | 10 of the Best Shop-Bought Options

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Pasta - a quick, convenient and low-cost family dinner that can be as nutritious as you want it to be. Sure, you can rustle up something from scratch every time. Alternatively, you can do what most of us do and buy a jar from the shops to get you started. But if you're looking for good nutrition, how can you tell what the best options are? Here's my list of 10 healthy pasta sauces you can buy from the supermarket to help guide you.

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Paul's 10 healthy supermarket pasta sauces

Latina Fresh Italian Tomato Garlic Pasta Sauce

Latina Fresh Italian Tomato & Garlic

Per 100g:

225kJ (54cal)

0.4g saturated fat
3.8g sugar

265mg sodium

6.00 for 425g


Dolmio Extra Tomato Onion Garlic Reduced Salt Healthy Pasta Sauce

Dolmio Tomato, Onion & Roast Garlic Reduced Salt Pasta Sauce

Per 100g:

237kJ (57cal)

0.1g saturated fat
5.4g sugar

270mg sodium

3.30 for 500g


Dolmio Creamy Mushroom Pasta Sauce

Dolmio Creamy Mushroom Pasta Sauce

Per 100g:

403kJ (96cal)

0.7g sat fat
3.0g sugar

321mg sodium

3.29 for 500g


Leggo's Pasta Bake sauce with tomato, ricotta and spinach

Leggo's Pasta Bake with Tomato, Ricotta and Spinach

Per 100g:

340kJ (81cal)

2.1g saturated fat
3.0g sugar

400mg sodium

3.00 for 500g


Barilla Napoletana Pasta Sauce with Mediterranean Herbs

Barilla Napoletana with Mediterranean Herbs

Per 100g:

243kJ (58cal)

0.3g saturated fat
4.2g sugar

400mg sodium

3.75 for 400g


Fodmapped for you Tomato Pasta Sauce with Red wine and Italian Herbs

Fodmapped for you! Red Wine & Italian Herbs Tomato Pasta Sauce

Per 100g:

183kJ (44cal)

0.2g saturated fat
4.2g sugar

267mg sodium

4.40 for 375g


Jamie Oliver Tomato & Chilli Pasta Sauce

Jamie Oliver Tomato & Chilli Pasta Sauce

Per 100g:

287kJ (69cal)

0.4g saturated fat
3.1g sugar

200mg sodium

4.30 for 400g


Jamie Oliver Green Pesto

Jamie Oliver Green Pesto

Per 100g:

1745kJ (423cal)
6.7g saturated fat

2.6g sugar

355mg sodium

5.30 for 190g


Val Verde Passata Cooking Sauce

Val Verde Passata Cooking Sauce

Per 100g:

125kJ (30cal)

0.1g saturated fat
3.9g sugar

200mg sodium

2.00 for 700ml


Leggo's Stir Through Tomato, Roasted Garlic and Caramelised Onion Pasta Sauce

Leggo's Stir Through Tomato, Roasted Garlic & Caramelised Onion Pasta Sauce

Per 100g:

447kJ (107cal)

0.9g saturated fat
6.1g sugar

359mg sodium

4.00 for 350g

Get the free guide

Nutritional information for 80 different brands available in your local supermarket, all in one easy to read three page document

Bonus Tips for Selecting a Healthy Pasta Sauce in the Supermarket

Look at the salt content

Some supermarket pasta sauces contain over 50% of your recommended daily salt intake. And that's just in a single serving. For a healthier option, choose a pasta sauce that contains under 400mg of sodium per 100g.

Watch out for the added sugar too

Tomatoes, particularly once cooked and processed can acquire a bit of sourness. For this reason, sugar is often added to bring out the natural sweetness of the tomato. That being said, while a little is fine, a lot certainly isn't. Some supermarket brands have pasta sauces with up to 3 teaspoons in each serve, not exactly healthy. Look for a sauce with less than 5g sugar per 100g.

If in doubt, skip the supermarket and make your own healthy pasta sauce

All you need to start off with is good tomatoes. You can even start at the shops and grab a tin of chopped tomatoes or a jar of passata to start as your base.  Simply add whatever fresh or dried herbs you like along with any spices to boost the flavour. Not only will you have a secret family recipe in the making, but you'll also know exactly what's in your meal.

About the author

Paul Stokes

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs. He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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