Sauce

Q: How many calories in cup of sauce?

About 465 calories, with roughly 10g of protein. cup weighs about 250g. Use the slider above for any other portion.

One food. Every number that matters.

186

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 8.8 oz

Calories

465

Protein

10g

Carbs

29g

Fat

34.6g

Protein 9% Carbs 25% Fat 67%

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Sauce is 67% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 186 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.3 g1%

Sugar3.98 g—

Saturated fat3.416 g17%

Cholesterol6 mg2%

Sodium373 mg16%

Potassium149 mg3%

Calcium111 mg9%

Iron0.5 mg3%

Magnesium14 mg3%

Zinc0.4 mg4%

Vitamin C0.7 mg1%

Vitamin E0.38 mg3%

Vitamin A130 mcg14%

Vitamin D1.2 mcg6%

Vitamin B60.038 mg2%

Vitamin B120.26 mcg11%

Folate11 mcg3%

Niacin0.589 mg4%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Sauce

14 fewer calories per 100g · -3g protein.

Cal172 Protein0.8 g Fat0.6 g

Sauce

97 fewer calories per 100g · -14g fat.

Cal89 Protein5.9 g Fat0 g

Wasabi

106 more calories per 100g.

Cal292 Protein2.2 g Fat10.9 g

Common questions

The stuff people actually ask.

How many calories in cup of sauce?

About 465 calories, with roughly 10g of protein. cup weighs about 250g. Use the slider above for any other portion.

Is sauce actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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