Versatile and nostalgic, almost everyone has had tomato sauce. Not only is it just so simple and delicious, but it’s also packed with healthy nutrients. Unfortunately, a lot of comfort foods are not allowed on the Whole 30 diet. But Does tomato pass the cut? Keep reading to find out!
Tomato Sauce is Whole30 Approved. The Whole30 diet focuses on healthy, simple foods and excludes foods such as dairy, sugar, alcohol, and grains for a 30-day exclusion period. Because of its simple and whole ingredients, tomato sauce is categorized as Whole30 approved. Additional Whole30 approved alternatives include Nomato Sauce Tomato Free Marinara Sauce and Fody Low FODMAP Tomato Basil Sauce.
Tomato sauce is a simple food that is okay for the Whole 30 diet. Now let’s look more into what tomato sauce is and where it originated as well as the Whole 30 diet as a whole.
Contents
The Whole 30 Diet
The Whole 30 program is 30-day exclusion nutrition program that focuses on eating whole foods such as lean proteins, fruits, vegetables, and plant foods while eliminating food categories such as grains, gluten, dairy, legumes, sugar, alcohol, and ultra-processed foods. Many people use this diet as a reset or to identify any food intolerances.
This is nutrition plan is centered around a 30-day schedule with clear instructions that should be followed for the best outcomes. After the first phase, followers are to begin the reintroduction phase. For this phase, you’ll gradually introduce new foods into your diet and raise awareness of how they make you feel. This helps with retraining your brain to eat mindfully as well as identifying any food sensitives. All of these steps are outlined as part of the Whole 30 diet, which you can find on their website.
Why is Tomato Sauce is Okay for the Whole 30 Diet?
Tomato sauce is a simple product that is made with few ingredients. For the most part, these ingredients are completely whole 30 friendly. This product also provides some great health benefits that can be easily added to many dishes such as chili, curries, and soups. Keep in mind to check the label for added sugar as some brands do include this in their recipe.
All About Tomato Sauce
Tomato sauce can refer to many different kinds of sauces, all containing tomatoes. In this article, we focus on the American reference of tomato sauce, which is a tomato paste or concentrate that is the base of many sauces. Other countries refer to other types of tomato sauces used as condiments or toppings.
Growing up my family had a heavy Italian influence, meaning we had lots of homemade Italian sauces that used tomato sauce as its base. I relate tomato sauce to warm, home-cooked family dinners, so this product brings me a lot of nostalgia.
Health Benefits of Tomato Sauce
Tomatoes offer many great nutritional benefits that also carry over into tomato sauce. It is high in vitamins, minerals, and antioxidants, all of which offer great health benefits. Research shows nutrients in tomato sauce may improve heart health, gut and digestive function, and even bone strength.
Lycopene
Lycopene is a compound that is found in tomatoes and other red or pink fruits. It has been shown to provide benefits such as sun protection, improved heart health, and a lower risk of certain types of cancer. Interestingly, Lycopene is the most bioavailable, or easy to absorb, once it has been cooked. Luckily, tomato sauce is often served cooked, so you can reap the most benefits from the tomato.
Different Brands of Tomato Sauce
Although most tomato sauces are made the same, there are a few different common brands that you’ll find at your local grocer. Here’s we’ll dive into the specifics for each of these brands, go over their nutritional value, and discuss some other Whole 30 friendly alternatives.
Nutritional Content of Tomato Sauce
Hunt’s Tomato Sauce
Ingredients:
- Tomato puree
- water
- salt
- onion powder
- citric acid
- garlic powder
- red pepper
Nutritional Information:
In a ¼ cup serving of Hunt’s tomato sauce, there is:
- Calories: 20
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 290 mg
- Carbs: 4 g
- Fiber: 1 g
- Sugar: 2 g
- Protein: <1 g
Tuscanini Italian Tomato Sauce, Premium Italian Passata
Ingredients:
- Tomato
- Salt
Nutritional Information:
In a ¼ cup serving of Tuscanini Italian Tomato Sauce, there is:
- Calories: 20
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 65 mg
- Carbs: 4 g
- Fiber: 1 g
- Sugar: 3 g
- Protein: <1 g
365 by Whole Foods Market, Sauce Tomato Organic
Ingredients:
- Organic Tomato Puree
- Sea Salt
- Organic Sugar
- Organic Red Pepper
- Citric Acid
Nutritional Information:
In a ¼ cup serving of 365 by Whole Foods Market, Sauce Tomato Organic, there is:
- Calories: 25
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 220 mg
- Carbs: 6 g
- Fiber: 1 g
- Sugar: 3 g
- Protein: 1 g
Contadina Tomato Sauce
Ingredients:
- Tomato Puree (Water, Tomato Paste)
- Water
- Sea Salt
- Sugar
- Citric Acid
- Onion Powder
- Garlic Powder
- Spices
Nutritional Information:
In a ¼ cup serving of Contadina Tomato Sauce there is:
- Calories: 15
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 280 mg
- Carbs: 3 g
- Fiber: <1 g
- Sugar: 1 g
- Protein: <1 g
Cento Sauce Italiano Tomato Sauce
Ingredients:
- Water
- Tomato Concentrate
- Salt
- Onion Powder
- Garlic Powder
Nutritional Information:
In a ¼ cup serving of Cento Sauce Italiano Tomato Sauce, there is:
- Calories: 25
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 260 mg
- Carbs: 6 g
- Fiber: 1 g
- Sugar: 3 g
- Protein: 1 g
Muir Glen Organic Tomato Sauce
Ingredients:
- Organically Grown and Processed Tomato Puree (water, Organic Tomato Paste)
- Sea Salt
- Organic Onion Powder
- Organic Garlic Powder
- Naturally Derived Citric Acid
Nutritional Information:
In a ¼ cup serving of Muir Glen Organic Tomato Sauce, there is:
- Calories: 25
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 260 mg
- Carbs: 5 g
- Fiber: 1 g
- Sugar: 2 g
- Protein: <1 g
Review of Tomato Sauce Nutrition
Based on the product information above, we can gather that most tomato sauces have a very similar nutrition composition, in terms of calories, carbohydrates, fat, and protein. Some are higher in sodium than others, which can be attributed to the amount of salt added to the mixture. As you can also see, some brands are made with sugar and some are without. All of those are still very low in sugar, however, if you are abstaining from sugar completely for this 30-day exclusion, you may want to check the label and ingredients to make sure you choose the best one.
Alternatives to Tomato Sauce
Nomato Sauce – Original Tomato Free Marinara Sauce
Nomato sauce is a sauce that is very similar to tomato sauce but has no tomatoes (hence the name). It includes lots of other healthy vegetables, though, such as carrots and beets. These vegetables are used to replace tomatoes in the sauce, however it is made with the same great aromatic vegetables and spices like garlic and basil to provide a similar taste to regular tomato sauce. This is a good choice for anyone who cannot have tomatoes.
Ingredients:
- Carrots
- Water
- Beets
- Onion
- Garlic
- Sea Salt
- Lemon Juice Concentrate
- Sea Salt
- Garlic
- Ascorbic Acid
- Beet Juice Concentrate
- Citric Acid
- Basil
- Oregano
Nutritional Information:
In a ¼ cup serving of Nomato sauce, there is:
- Calories: 35
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 270 mg
- Carbs: 8 g
- Fiber: 2 g
- Sugar: 5 g
- Protein: 1 g
Fody Low FODMAP Tomato Basil Sauce
This alternative was created as a Lod FODMAP substitute for regular tomato sauce. This sauce does have some olive oil in it, though, so the nutrient composition and texture will be a little different. That being said, it still offers some great health benefits and can be used in place of tomato sauce for things like pasta dishes.
Ingredients:
- Chopped Tomatoes
- Extra Virgin Olive Oil
- Carrot Puree, Basil
- Sea Salt.
Nutritional Information:
In a ¼ cup serving of Fody Low FODMAP Tomato Basil Sauce, there is:
- Calories: 65
- Total Fat: 1 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 225 mg
- Carbs: 4.5 g
- Fiber: 1 g
- Sugar: 2.5 g
- Protein: 1 g
Conclusion
Altogether, it’s clear tomato sauce is a good choice for the Whole 30 diet as long as you check the ingredient list for sugar or other additives. Mostly this product contains simple whole ingredients, though, which makes it perfect for Whole 30 friendly soups, curries, and chilis. You can also swap in other alternatives such as Nomato sauce or Fody Low FODMAP tomato and basil sauce. Whichever one you choose, it will offer lots of great health benefits such as vitamins, minerals, and antioxidants.
Related Questions
Is tomato sauce good for cholesterol?
Yes, tomatoes have been shown to support good cholesterol levels. Lycopene, an antioxidant compound in tomatoes, is especially helpful in cholesterol management.
Is tomato sauce bad for heartburn?
Yes, tomato sauce can affect those who experience heartburn. This is because tomatoes are acidic food. Acidic foods can cause irritation in the esophagus and stomach, causes reflux or other digestive issues.
Is tomato sauce low in fat?
Yes, tomato sauce is naturally low in fat. It will only include fat if oils, such as olive oil, have been included.
Does tomato sauce contain dairy?
No, tomato sauce does not contain dairy. Sometimes it is mixed with dairy products such as milk, cream, cheese, or yogurt in dishes, but it will not have dairy in it straight from the can. However, always be sure to check the label, ingredients, and allergen list if this is something you are concerned about.