Dietitian ranks ready-made pasta sauces from 'worst to best'

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

There is nothing wrong with reaching for a premade pasta sauce rather than making your own from scratch.

Not only are pre made sauces a cost-effective option, but nutritionally they are generally a healthy option.

The main differences that differentiate brands is their overall added sugar and salt contents for which there are large differences between brands.

Let's take a look at how some popular sauces stack up in terms of calories per 100g.

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With a cream, cheese and milk base this sauce is relatively high in fat and calories.

Energy: 562 kJ / 134 kcal

Protein: 4.3 g

Fat: 9.6 g

Sat Fat: 6.8 g

CHO: 7.8 g

Sugar: 1 g

Fibre: 0.1 g

Sodium: 180 mg

Whilst this sauce this 63 per cent tomato, it also contains added cream and sugar which adds to the calorie and fat load per serve. 

Energy: 498 kJ / 119 kcal

Protein: 1.8 g

Fat: 7.8 g

Sat Fat: 3.9 g

CHO: 8.8 g

Sugar: 7.5 g

Fibre: 3.4 g

Sodium: 400 mg

Another relatively high fat option thanks to its cream base, and also one that is one of the highest in salt. 

Energy: 489 kJ / 117 kcal

Protein: 2 g

Fat: 9.7 g

Sat Fat: 4.8 g

CHO: 5.5 g

Sugar: 0.9 g

Fibre: <1 g

Sodium: 415 mg

With a clean ingredient list and organic ingredients this looks like a healthier option although the added cream increases the calorie and overall fat content. 

Energy: 490 kJ / 117 kcal

Protein: 2.7 g

Fat: 6.8 g

Sat Fat: 1.9 g

CHO: 10 g

Sugar: 5.2 g

Fibre: -

Sodium: 312 mg

With a long ingredient list, loads of fat and sodium, leave the carbonara for a special night out rather than as a weekly menu staple. 

Energy: 431 kJ / 103 kcal

Protein: 4.2 g

Fat: 7.1 g

Sat Fat: 4.1 g

CHO: 5.6 g

Sugar: 2.8 g

Fibre: -

Sodium: 426 mg

Relatively low in saturated fat for a creamy sauce, if you live creamy pasta this is one of the better options from a fat perspective, although relatively high in sodium for a sauce.

Energy: 391 kJ / 93 kcal

Protein: 1.3 g

Fat: 6 g

Sat Fat: 1.4 g

CHO: 8.7 g

Sugar: 3.2 g

Fibre: 1.9 g

Sodium: 411 mg

With an exceptionally high vegetable content it is the high sodium content of this vegetable-based sauce that lets this variety down nutritionally. 

Energy: 384 kJ / 92 kcal

Protein: 1.7 g

Fat: 6.4 g

Sat Fat: 0.8 g

CHO: 5.9 g

Sugar: 4.9 g

Fibre: 2.3 g

Sodium: 551 mg

Added cream bumps up the saturated fat content of this sauce.

Energy: 382 kJ / 91 kcal

Protein: 1.7 g

Fat: 6.8 g

Sat Fat: 4.1 g

CHO: 5.4 g

Sugar: 3.9 g

Fibre: 1.2 g

Sodium: 349 mg

The ingredient list is clean but with added sugars and loads of salt, there are better options nutritionally. 

Energy: 346 kJ / 83 kcal

Protein: 0.9 g

Fat: 5.1 g

Sat Fat: 0.6 g

CHO: 6.7 g

Sugar: 6.7 g

Fibre: 3.5 g

Sodium: 600 mg

Relatively low in saturated fat for a creamy pasta sauce, the ingredient list reveals it is still a relatively processed option.

Energy: 347 kJ / 83 kcal

Protein: 1.4 g

Fat: 6 g

Sat Fat: 3.1 g 

CHO: 6.1 g

Sugar: 2 g

Fibre: 1.9 g

Sodium: 353 mg

Another sauce that is relatively low in saturated fat considering its base is cream, it still remains high in processed ingredients and added salt. 

Energy: 326 kJ / 78 kcal

Protein: 0.3 g

Fat: 5.2 g

Sat Fat: 1.7 g

CHO: 7.5 g

Sugar: 1.8 g

Fibre: 1.9 g

Sodium: 394 mg

Relatively low in fat for a creamy sauce, but still processed with a fair whack of added salt. 

Energy: 297 kJ / 71 kcal

Protein: 1.5 g

Fat: 4.2 g

Sat Fat: 2.9 g

CHO: 6.3 g

Sugar: 3.7 g

Fibre: 1 g

Sodium: 460 mg

One of the lowest calorie options with more than 80 per cent vegetables.

Energy: 282 kJ / 67 kcal

Protein: 3.1 g

Fat: 3.5 g

Sat Fat: 1 g

CHO: 5 g

Sugar: 4.8 g

Fibre: -

Sodium: 350 mg

With more than 90 per cent vegetables, this low-calorie sauce is a great option nutritionally. 

Energy: 272 kJ / 65 kcal

Protein: 1.4 g

Fat: 3.8 g

Sat Fat: 0.3 g

CHO: 6 g

Sugar: 4 g

Fibre: -

Sodium: 259 mg

A relatively clean ingredient list, there is nothing standout nutritionally in this sauce but nothing to be overly concerned about either. 

Energy: 268 kJ / 64 kcal

Protein: 1.6 g

Fat: 2.6 g

Sat Fat: 0.3 g

CHO: 7.6 g

Sugar: 5.9 g

Fibre: 1.9 g

Sodium: 360 mg

One of the few bottled sauces that is made with Extra Virgin Olive oil rather than vegetable oil.

Energy: 260 kJ / 62 kcal

Protein: 1.8 g

Fat: 4.1 g

Sat Fat: 0.7 g

CHO: 5.5 g

Sugar: 3.2 g

Fibre: 2.1 g

Sodium: 272 mg

With no added sugars and a base of Extra Virgin Olive Oil this sauce is a good choice nutritionally. 

Energy: 260 kJ / 62 kcal

Protein: 2.1 g

Fat: 1.7 g

Sat Fat: 0.3 g

CHO: 9.8 g

Sugar: 5.4 g

Fibre: -

Sodium: 391 mg

Although this sauce does contain added sugar, for the low price point and relatively clean ingredient list it is a smart budget friendly option.

Energy: 247 kJ / 59 kcal

Protein: 1.6 g

Fat: 1.3 g

Sat Fat: <1 g

CHO: 9.3 g

Sugar: 6.2 g

Fibre: 2.3 g

Sodium: 234 mg

The addition of lentils and soy protein bumps up the fibre and protein content of this sauce. 

Energy: 234 kJ / 56 kcal

Protein: 3.8 g

Fat: 0.8 g

Sat Fat: 0.1 g

CHO: 6.8 g

Sugar: 3.3 g

Fibre: 3 g

Sodium: 352 mg