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When it comes to losing weight, finding tasty and satisfying meals can be key to staying on track and reaching your goals. Although reducing calorie intake is essential for weight loss, it is equally important to maintain satisfaction and pleasure from the foods you eat. For example, if pasta is a regular part of your weekly meal rotation, you’ll be eager to know the 10 best low-calorie pasta sauces for weight loss.
Pasta sauces are essential for enhancing the taste of favorite pasta dishes while controlling the calorie count. So, if you want to up your pasta game without compromising your weight loss goals, we have an ultimate list of the 10 best low-calorie, delicious, and figure-friendly pasta sauces. From classic marinara to garden combo, these sauces are full of flavor and won’t derail your diet.
The next time you’re craving a comforting bowl of spaghetti, these sauces will satisfy your pasta cravings without the guilt. (And hey, you can even replace the spaghetti with zoodles for a very low-calorie choice!)
Here’s what to look for in a low-calorie pasta sauce:
When selecting low-calorie pasta sauces, it’s important to consider a few factors.
- Examine the sugar content. Choose options with minimal added sugars, ideally less than 5 grams per serving.
- Avoid choosing a sauce that contains a lot of fat. Usually, in the form of dairy, creamy, or cheese sauces, they contain extra grams of fat, contributing to an overall higher calorie total.
- Consider the fiber content. Choosing a pasta sauce with a higher fiber content can help make it more filling.
Simply Traditional Ragu Sauce
As the name suggests, Ragu’s Simply Traditional Sauce is made with simple, wholesome ingredients like tomatoes, olive oil, onions and garlic, with no added sugars or artificial ingredients. This means you get a sauce that’s high in flavor but low in empty calories.
Ragu Simply is lower in calories than many other pasta sauces on the market, at 60 calories per ½ cup. This makes it easier to stick to your calorie goals while still enjoying a satisfying meal. Additionally, this sauce provides three grams of fiber and two grams of protein in each serving, helping to promote satiety.
PER ½ cup: 60 calories, 1 g fat (0 g saturated fat, 0 g trans fat), 420 mg sodium, 11 g carbohydrates (3 g fiber, 7 g sugar), 2 g protein
Carbon Marinara Pasta Sauce
In recent years, Carbone, a well-known restaurant, has expanded its culinary influence by introducing its famous marinara sauce to store shelves.
Carbone Marinara Pasta Sauce has quickly become a favorite among those seeking convenience without sacrificing quality. Unlike many commercial pasta sauces that can be loaded with added sugars and unhealthy fats, this sauce prides itself on simple, high-quality ingredients. This simplicity results in a lower calorie product, making it a great choice for those watching their calorie intake.
PER ½ cup: 90 calories, 7 g fat (1 g saturated fat, 0 g trans fat), 410 mg sodium, 6 g carbohydrates (1 g fiber, 5 g sugar), 1 g protein
Hunt’s Traditional Pasta Sauce
Hunt’s Traditional Pasta Sauce is extremely economical and low in calories. This sauce is ideal for those watching their weight, as calorie deficit is the cornerstone of weight loss. When you create a calorie deficit, your body is forced to make up the energy deficit by drawing on its stored energy reserves, primarily body fat.
Besides being low in calories, this pasta sauce is also incredibly flavorful, which is essential for maintaining consistency in a diet.
PER ½ cup: 60 calories, 1 g fat (0 g saturated fat, 0 g trans fat), 560 mg sodium, 11 g carbohydrates (3 g fiber, 5 g sugar), 1 g protein
The Pasta Queen Classic Marinara Sauce
The Pasta Queen has become a viral sensation, capturing the hearts of pasta lovers around the world with her charismatic presence and delicious recipes. One of The Pasta Queen’s most notable offerings is its marinara sauce, which is a great example of how traditional healthy ingredients can align with health goals, providing a flavorful yet low-calorie option for pasta lovers wanting to lose weight.
PER ½ cup: 60 calories, 1.5 g fat (0 g saturated fat, 0 g trans fat), 640 mg sodium, 9 g carbohydrates (2 g fiber, 6 g sugar), 2 g protein
Yo Mama’s Tomato Basil Sauce
Yo Mama’s Tomato Basil Sauce stands out as an incredibly healthy option for several reasons, primarily its low sodium and no added sugar. High sodium intake is associated with various health problems, including high blood pressure and cardiovascular problems, which often go hand in hand with weight gain. By offering a sauce with significantly reduced sodium levels, Yo Mama’s Tomato Basil Sauce allows individuals to enjoy the rich flavors of marinara without compromising their health.
PER ½ cup: 60 calories, 4.5 g fat (0 g saturated fat, 0 g trans fat), 130 mg sodium, 5 g carbohydrates (1 g fiber, 2 g sugar), 1 g protein
Great Value Traditional Pasta Sauce
This traditional pasta sauce from Great Value lives up to its brand at just $2 a jar. Plus, it’s another great choice for weight loss because it will only cost you 60 calories per ½ cup serving while providing two grams of fiber and two grams of protein.
PER ½ cup: 60 calories, 1.5 g fat (0 g saturated fat, 0 g trans fat), 480 mg sodium, 11 g carbohydrates (2 g fiber, 7 g sugar), 2 g protein
Classico Tomato & Basil
Classico Tomato Basil Marinara Sauce can be considered a healthier option due to its very low calorie content (only 45 calories per ½ cup) compared to many other pasta sauces on the market. Its simple ingredients like tomatoes, olive oil, garlic and basil provide flavor without the need for excessive amounts of added sugars or unhealthy fats. This can be a smart choice for people looking to maintain a healthy diet without sacrificing taste.
PER ½ cup: 45 calories, 0.5 g fat (0 g saturated fat, 0 g trans fat), 420 mg sodium, 9 g carbohydrates (2 g fiber, 5 g sugar), 2 g protein
Prego Roasted Garlic and Herbs
Prego Roasted Garlic and Herb Marinara Sauce may be a healthier option for those wanting to lose weight because it is higher in fiber than other pasta sauces on the market. Fiber is important for weight loss because it helps you feel full and satisfied, thereby reducing the risk of overeating. With its blend of roasted garlic, herbs and tomatoes, Prego sauce not only adds flavor to your pasta dishes, but also provides an extra dose of dietary fiber, aiding digestion and promoting satiety.
PER ½ cup: 70 calories, 1 g fat (0 g saturated fat, 0 g trans fat), 470 mg sodium, 12 g carbohydrates (3 g fiber, 9 g sugar), 2 g protein
Pasta with olive oil and garlic Bertolli
Bertolli Olive Oil and Garlic Pasta Sauce is unique because it has the highest amount of protein of any sauce on this list. Protein is a valuable nutrient for weight loss, supporting healthy metabolism, muscle maintenance and appetite control.
Although this sauce is not significantly higher in protein compared to other pasta sauces, it can still be considered a healthier option for people looking to lose weight due to its overall nutritional profile. Additionally, the inclusion of olive oil can provide heart-healthy fats that can help you feel satisfied and full for long periods of time, potentially aiding weight loss efforts.
PER ½ cup: 70 calories, 3.5 g fat (0.5 g saturated fat, 0 g trans fat), 350 mg sodium, 10 g carbohydrates (1 g fiber, 7 g sugar), 3 g proteins
Rao’s Tomato Basil
Rao’s Homemade Tomato-Basil Marinara Sauce is low in carbs. With just 4 grams of net carbs per serving, it’s a great choice for people following a low-carb or ketogenic diet. By reducing carbohydrate intake, the body is more likely to burn fat for fuel, making weight loss efforts easier.
Plus, Rao’s Sauce is made with high-quality, real food ingredients, like tomatoes, basil and olive oil, with no added sugars or artificial preservatives. This ensures that you get a flavorful sauce that supports your weight loss goals without sacrificing taste or nutrition.
PER ½ cup: 70 calories, 6 g fat (0.5 g saturated fat, 0 g trans fat), 380 mg sodium, 4 g carbohydrates (0 g fiber, 3 g sugar), 1 g protein
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