Pizza sauce calories come to 34 for a 1/4 cup (63 g) and 54 per 100 g of canned, ready-to-serve sauce. That makes it one of the lightest layers on a pizza. The row to watch is sodium: the same 1/4 cup carries 219 mg, 10% of the daily value, against just 2% for calories.
34kcal
1 quarter cup · 63 g, canned, ready-to-serve
16%protein
1.4 gProtein
5 gCarbs
0.7 gFat
How to burn off 34 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Canned, ready-to-serve · per 63 g
Calories
34 kcal
Protein
1.4 g
Carbohydrate
5.5 g
Fat
0.7 g
Saturated fat
0.3 g
Cholesterol
0 mg
Sodium
219 mg
Potassium
223 mg
Iron
0.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pizza sauce: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1/4 cup (63 g)
34
1.4 g
5.5 g
0.7 g
219 mg
2%
100 g
54
2.2 g
8.7 g
1.2 g
348 mg
3%
4 oz portion (113 g)
61
2.5 g
9.8 g
1.3 g
393 mg
3%
3 × 1/4 cup (63 g)
102
4.1 g
658 mg
5 × 1/4 cup (63 g)
170
6.9 g
1,096 mg
A second scoop adds only 34 calories
The standard 1/4 cup (63 g) of pizza sauce is 34 calories, enough for a thin layer on a homemade pie. Few people measure, though. Spoon on twice that and you land at 68 calories. Three quarter-cups, 189 g in all, come to 102.
Even a generous pour stays modest. A 4 oz portion (113 g) is 61 calories, only 3% of the daily calorie value. Five quarter-cups, 315 g, which is a dipping-bowl amount for breadsticks, reach 170 calories. That is about as much sauce as anyone uses in one sitting.
So calories are not the reason to measure pizza sauce. Sodium is, and it climbs much faster than the calories do: 438 mg at two quarter-cups and 658 mg at three. If you track one number for this food, make it that one. The calorie count will look after itself.
Carbs supply nearly two thirds of the calories
Pizza sauce is mostly tomato and water, so the few calories it has come largely from carbohydrate. The split is 64% carbs, 19% fat and 16% protein. Per 100 g that works out to 8.7 g carbs, 1.2 g fat and 2.2 g protein.
Not all of those carbs are sugar. Per 100 g, 3.8 g is sugar and 2 g is fiber, which means 2.4 g sugar and 1.3 g fiber in a 1/4 cup. Jarred sauces differ in how sweet they are, so read the sugar line when you choose between options like Classico Traditional Pizza Sauce and Mutti Basil & Oregano Pizza Sauce.
Fat stays low at 1.2 g per 100 g, with 0.5 g saturated and 0 mg cholesterol. Protein is a minor player too: a 1/4 cup gives 1.4 g, 3% of the daily value. Treat the sauce as flavor, not as a source of protein. The protein on a pizza comes from what you put on top.
Sodium is the row to watch
Per 100 g, pizza sauce carries 348 mg of sodium, 15% of the daily value, while its calories are only 3% of the daily value. That gap is the story of this food. A 1/4 cup brings 219 mg, or 10%.
The totals climb with portion size. A 4 oz portion reaches 393 mg, 17% of the daily value. Five quarter-cups (315 g) hit 1,096 mg, close to half the day's sodium value from sauce alone. That is a dipping portion, not a spread, but it shows how quickly the line adds up.
The sauce also rarely arrives alone. Cheese, cured toppings and the crust bring their own sodium, so the sauce is the easiest layer to trim if you watch salt. A thinner coat or a lower-sodium jar saves more than it costs in flavor. On the plus side, 100 g also supplies 354 mg of potassium.
Sauce is the light layer of any pizza
At 34 calories per 1/4 cup, sauce is rarely what decides a pizza's total. Crust and cheese carry most of the weight, so the sauce is the layer you can be relaxed about on calories and careful with on sodium. If you want a lighter slice, change the cheese or the crust before you touch the sauce.
Uses beyond pizza work the same way. A spoonful over eggs, chicken or roasted vegetables adds tomato flavor for very few calories. As a dip for breadsticks, measure it once so you know what your usual pour looks like, because sodium builds faster than you would guess.
When the sauce is part of a bigger meal, BodyPal can log it from a photo, and you can adjust the portion to match what you used. Jars such as Ragu Homemade Style Pizza Sauce and Trattoria Pizza Sauce vary, so check your own label if it differs from the plain canned sauce shown here.
How does pizza sauce compare?
Here is pizza sauce next to vodka sauce, enchilada sauce and soy sauce, compared per 100 g and per usual serving.
Verdict: For the fewest calories pick enchilada sauce at 30 kcal per 100 g, while vodka sauce runs about 1.4 times the calories of pizza sauce at 75 per 100 g because of its 6.6 g of fat. If sodium is your concern, pizza sauce at 348 mg per 100 g is the better choice, well below enchilada sauce at 547 mg and far below soy sauce at 5,493 mg.
Most popular pizza sauce brands in the United States
3Just Pizza Original Pizza Sauce1/4 cup · 62 g48 kcal
4Red Savoy Pizza Original Pizza Sauce1/4 cup · 63 g48 kcal
5Spartan Homade Style Pizza Sauce1/4 cup · 63 g48 kcal
6Classico Traditional Pizza Sauce1/4 cup · 60 g67 kcal
7Ragu Homemade Style Pizza Sauce1/4 cup · 63 g48 kcal
Jarred sauces are the same ready-to-serve state as the main number, so they land close to it, from 40 to 67 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Pizza sauce FAQs
How many calories are in pizza sauce?
A quarter cup (63 g) of canned pizza sauce has 34 calories, and 100 g has 54 calories.
Is pizza sauce good for weight loss?
A quarter cup adds 34 calories, 0.7 g fat and 2.4 g sugars. Per 100 g it is 54 calories, well under barbecue sauce at 172.
Pizza sauce vs enchilada sauce: which has fewer calories?
Enchilada sauce is 30 calories per 100 g and pizza sauce 54, a difference of 24 calories per 100 g.
How much sodium is in pizza sauce?
Canned pizza sauce has 348 mg sodium per 100 g, which is about 219 mg in a quarter cup (63 g).
What are the nutrition facts for pizza sauce per 100 g?
Per 100 g, pizza sauce has 54 calories, 8.7 g carbs, 2.2 g protein, 1.2 g fat, 3.8 g sugars, 2 g fiber and 348 mg sodium. It has 0 mg cholesterol and 354 mg potassium.
What does USDA FoodData Central list for pizza sauce calories per 100 g?
USDA FoodData Central lists 54 calories per 100 g under the row "Sauce, pizza, canned, ready-to-serve" (FDC 172880). That entry is the source for every number on this page.
How much sugar is on a pizza sauce nutrition label?
A 1/4 cup (63 g) of plain canned pizza sauce has 2.4 g of sugars, or 3.8 g per 100 g. Jarred brands can differ, so compare the sugars line on your own label.
How many calories are in 4 oz of pizza sauce?
A 4 oz portion (113 g) of pizza sauce has 61 calories. It also carries 393 mg of sodium, which is 17% of the daily value, plus 2.5 g protein.
Is pizza sauce high in fat or protein?
Neither. A 1/4 cup has 0.7 g fat and 1.4 g protein, with carbs making up 64% of the calories. Saturated fat is only 0.5 g per 100 g.
