How many net carbs are in marinara sauce?

Marinara sauce is a tasty tomato-based sauce that can be used on pasta, pizza, and in various Italian dishes. It’s made from tomatoes, olive oil, garlic, and Italian herbs and spices. Many people enjoy marinara sauce but wonder about the carb content, especially if following a low-carb or ketogenic diet. This article will provide a detailed look at the net carb count of marinara sauce and how it fits into low-carb eating plans.

What are Net Carbs?

Net carbs refer to the amount of digestible carbohydrates that remain once dietary fiber is removed from total carbs. Fiber does not significantly impact blood sugar levels, so it’s excluded from net carb counts. To determine net carbs, you subtract the grams of fiber from the total carbohydrates.

For example, if a food contains 15g total carbs and 5g of fiber per serving, the net carbs would be 10g (15g – 5g = 10g). Focusing on net carbs instead of total carbs provides a more accurate picture of a food’s effect on blood sugar and insulin levels.

Carb Content of Marinara Sauce

The main ingredients in marinara sauce – tomatoes, olive oil, garlic, herbs, and spices – are very low in carbohydrates. The carb content comes primarily from small amounts of added sugar or onion in some recipes. Different brands and recipes can vary slightly in their nutrition profiles.

On average, a 1/2 cup serving of marinara sauce contains around 5-10g of total carbs and 2-3g of fiber. This results in roughly 3-7g of net carbs per 1/2 cup. So a full cup serving would contain about 6-14g of net carbs.

Some marinara sauces may be even lower in carbs, with as little as 2g of net carbs per 1/2 cup. Organic brands without added sugars tend to be the lowest carb options. On the higher end, some marinara sauces contain up to 15g net carbs per serving if they have more added sugars.

Nutrition Facts for Marinara Sauce

Here is the nutrition breakdown for a typical 1/2 cup serving of marinara sauce (1):

  • Total Carbs: 7g
  • Fiber: 2g
  • Sugar: 4g
  • Protein: 1g
  • Fat: 1g
  • Calories: 40
  • Net Carbs: 5g

As you can see, a 1/2 cup of marinara sauce contains just 5g of net carbs, making it a low-carb friendly choice. The total carb count is a bit higher at 7g, but accounting for 2g of fiber brings the net carbs down.

Marinara Sauce and Low-Carb Diets

Marinara sauce can fit into several low-carb and ketogenic diet plans, in moderation. Here is how it can be incorporated:

Keto Diet

The standard ketogenic diet limits net carbs to 20-50g per day. A serving of marinara sauce contains only 3-7g net carbs, so it can easily fit within keto macro goals. Using marinara sauce to dress vegetables, meat, or zucchini noodles is a great option. Just account for the carbs as part of your daily total.

Low-Carb Diet

On a basic low-carb diet, net carbs may range from 50-100g or more per day. With higher carb targets, marinara sauce can be enjoyed more liberally along with moderate portions of pasta or pizza. Keep servings sizes in check to account for the additional carbs.

Diabetes Diet

For individuals with diabetes, marinara sauce can be a tasty way to add flavor while controlling carbs. Pair it with protein and non-starchy vegetables for balanced blood sugar management. Monitor portions to stay within your personalized carb range.

Tips for Enjoying Marinara Sauce on a Low-Carb Diet

Here are some ways to work marinara sauce into your low-carb or keto eating plan:

– Use it sparingly on top of meatballs, chicken, fish, or vegetables. A drizzle goes a long way!

– Mix it with minced zucchini or spinach to make low-carb “pasta”. Add meat for a complete meal.

– Make a pizza using a low-carb crust or portobello mushroom caps instead of regular crust. Top with sauce, cheese, and protein.

– Look for low-sugar organic varieties or make your own sauce at home. This lets you control the carb and sugar content.

– Measure portions carefully to account for the carbs. Limit to 1/4 or 1/2 cup per serving.

– Balance it out by including lower carb sides like cauliflower rice or a salad with your meal.

Foods to Avoid Pairing with Marinara Sauce

On a low-carb eating plan, there are certain foods that are best to avoid pairing with marinara sauce:

– Pasta – Traditional wheat pastas are very high in carbs, with over 40g net carbs in just 1 cup cooked. This can quickly max out your daily carb limit. Explore low-carb pasta alternatives instead like zucchini noodles or kelp noodles.

– Bread – Similarly, bread is high in carbs with around 15-20g per slice. Avoid garlic bread, dinner rolls, and other breads served with marinara sauce.

– Pizza crust – Standard pizza crust made from white flour is extremely high in carbs. It’s safest to skip it altogether and make a low-carb pizza alternative instead.

– Sugary drinks – Pairing marinara sauce with sugary sodas or juices can cause carb and sugar totals to skyrocket. Opt for unsweetened iced tea, sparkling water, or other low/zero carb beverage options.

By avoiding these high-carb foods, you can still enjoy marinara sauce on a low-carb diet without going over your daily carb limits.

Low-Carb Marinara Sauce Recipe

Making your own marinara sauce at home is easy and allows you to control the ingredients. Here is a delicious low-carb recipe to try (2):

Ingredients:

  • 3 tbsp extra virgin olive oil
  • 1 small onion, finely diced
  • 3 garlic cloves, minced
  • 1 (28-oz) can no salt added crushed tomatoes
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/4 tsp red pepper flakes (optional)
  • 1 bay leaf
  • 1/4 cup chopped fresh parsley
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large saucepan over medium heat. Add onions and garlic and cook for 5 minutes until soft.
  2. Add crushed tomatoes, oregano, basil, red pepper flakes, bay leaf, parsley and season with salt and pepper. Bring to a simmer.
  3. Reduce heat to medium-low and let simmer for 15-20 minutes, stirring occasionally, until sauce reaches desired consistency.
  4. Remove bay leaf. Serve sauce over low-carb veggies, meatballs, chicken, or zucchini noodles.

This easy homemade sauce contains around 5g net carbs per serving. Make a batch on the weekend so you have it handy for quick weeknight meals.

Common Questions

Here are answers to some frequently asked questions about the carb content of marinara sauce:

Is marinara sauce keto?

Marinara sauce can be part of a keto diet. A 1/2 cup serving contains around 3-7g net carbs, which fits into the 50g daily limit on keto. Enjoy it in moderation along with other low-carb foods.

Is marinara sauce low carb?

Yes, marinara sauce is considered a low-carb food. It contains fewer carbs than many other common sauces and condiments. Use portion control and account for the net carbs as part of your daily total.

Is there sugar in marinara sauce?

Most marinara sauces contain a small amount of natural sugar from the tomatoes and added sugar or onion. On average, a serving has around 4g sugar and 5g net carbs. Compare brands and choose low-sugar varieties when possible.

Is marinara sauce good for diabetics?

Marinara can be included as part of a healthy diabetes diet. Focus on portion sizes and pair it with non-starchy vegetables, protein, and healthy fats to manage blood sugar response. Avoid pairing it with high-carb foods like pasta and bread.

The Bottom Line

Marinara sauce can be enjoyed in moderation on a low-carb, keto, or diabetic diet. A typical 1/2 cup serving contains around 5g net carbs. Make sure to account for the carbs as part of your daily totals. Prepare marinara sauce at home or choose organic low-sugar varieties whenever possible. Pair it with protein, vegetables, and healthy fats instead of high-carb foods like pasta and bread. With a little planning, marinara sauce can be a tasty low-carb condiment.

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