Nutrition and Energy in Sauces
Dietary Food Nutrients, Vitamins, Minerals and Glycemic Index GI Value of Types of Sauce

Nutritional Value of Sauces

Calories Information - Calories in Sauces - Calories In Food
Diet Nutrition - Nutrition in Fruit & Vegetables - Carbs Nutrition
Protein Nutrition - Dairy Nutrition - Fats Nutrition - Sugar Nutrition

Diet Nutrients, Micronutrients in Sauces

Food Nutrition in Sauces

Most commerical sauces typically contain high levels of sugar and salt to enhance taste and flavor. Creamy sauces (eg. Bearnaise, Hollandaise) tend to be high in calories and saturated fat and are best avoided if you have raised cholesterol. Bechamel or white sauce contains less energy and fat but when converted into a Mornay sauce (cheese added) its calorie and fat content increases signficantly. Gravy is another sauce that can be high in fat when meat fat and juices are added. Pasta sauces can vary enormously in nutritional content. Some are much more calorie dense than others. Creamy pasta sauces like those used in Carbonara and Fettucini dishes are high in calories and fat. Hot and spicy sauces using chili are typically lower in energy and fat content. Sauces used in Far Eastern cooking (eg. soy sauce, oyster sauce, black bean sauce and yellow bean sauce) are high in sodium. In addition, they should be avoided by anyone with a gluten or wheat intolerance. If you have high blood pressure you should avoid all Oriental sauces.

Energy in Sauces

The calorie content of sauces varies signficantly according to type. A serving of apple sauce contains about 45 calories; a serving of Bearnaise sauce contains about 200 calories; pasta sauce contains between 35-200 calories per serving. Soy sauce and Tabasco are less than 10 calories per tablespoon.

Nutrients in Sauces

The proportion of macronutrients in sauces varies according to type.

Vitamins in Sauces

Sauces contain a varying amount of vitamins but are not generally speaking a recommended source of vitamin micronutrients.

Minerals in Sauces

Sauces contain a varying amount of minerals and trace elements but are not generally speaking a recommended source of mineral micronutrients.

Glycemic Index (GI) Value For Sauces

There is no typical GI value for sauces. They can be high or low depending on ingredients.

Most Nutritious Types of Sauces

The most healthy sauces are the varieties with a low fat and sugar content. Tomato or chili based sauces tend to have the lowest amount of calories and fat.

Nutrition in Types of Sauce

Alfredo Sauce
Apple Sauce
Barbecue Sauce
Bearnaise Sauce
Bolognaise Sauce
Cheese Sauce
Chili Sauce
Clam Sauce
Cocktail Sauce
Cranberry Sauce
Curry Sauce
Fish Sauce
Hickory Sauce
Hoisin Sauce
Hollandaise Sauce
Horseradish Sauce
Mustard Sauce
Napoli Sauce
Oyster Sauce
Pepper Sauce
Pesto Sauce
Plum Sauce
Prego Pasta Sauce
Salsa Sauce
Sloppy Joe Sauce
Sofrito Sauce
Sour Cream Sauce
Soy Sauce
Spaghetti Sauce
Stroganoff Sauce
Sweet and Sour Sauce
Tabasco Sauce
Taco Sauce
Tartar Sauce
Teriyaki Sauce
Tomato Chili Sauce
Tomato Sauce
White Sauce
Worcestershire Sauce

Weight Control, Exercise and Nutrition

Some people who want to lose weight make the mistake of focusing exclusively on calorie-intake and counting calories. Although keeping track of energy intake is vital, energy expenditure is also important. So too is diet nutrition, because when we maintain a healthy body and metabolism, we burn calories faster. In short, if you want to lose weight, make sure you eat a healthy diet in order to obtain all your necessary nutrients.

More Information About Calories and Energy Expenditure
Calorie Burning Exercise Advice
Calories Burned By Exercise
Calories in Foods

Dietary Calories In Types of Food Groups

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