6 Healthiest Pasta Sauces You Can Find at the Supermarket

Few meals are as comforting as a steaming bowl of pasta. Not only does this dish come together quickly on busy weeknights, but pasta can be made in so many uniquely delicious ways. Oftentimes, the main differentiating factor between pasta recipes is the sauce the noodles are tossed in. Whether tomato-, cream-, olive oil-, or herb-based, pasta sauce majorly impacts the flavor, texture, and nutrition of your final dish. 

And conveniently, pretty much any pasta sauce you can think of is available for purchase at your local supermarket. “Making your own pasta sauce gives you control over ingredients, but store-bought varieties can be a convenient option,” says Alison Ellis, MSc., RD, registered dietitian and founder of The Toddler Kitchen in Victoria, BC. 

However the healthfulness of these store-bought options can vary greatly. Some are full of vitamins and minerals from veggies or any other nutrient-dense ingredients, while others are laden with added sugars, preservatives, unhealthy fats, and other unwanted ingredients.

Read on to discover what makes a pasta sauce more or less healthy than the next, as well as some nourishing (and delicious) options to reach for on your next grocery run.

What Makes Pasta Sauce More or Less Healthy?

When it comes to determining whether or not a pasta sauce is healthy, it all comes down to what’s found on the nutrition facts panel and ingredients list.

“A healthier pasta sauce is lower in added sugar, sodium, and saturated fat,” says Ellis. Better options will also be low in (or free from) mystery ingredients like additives and preservatives that you don’t recognize. “Personally, if I need a label decoder to understand the ingredients, that jar stays on the shelf,” Dani Dominguez, MS, RDN, registered dietitian and founder of SunBright Wellness shares.

Added sugar is a notorious pro-inflammatory agent in the body, and can contribute to chronic disease development, while most food additives, though technically deemed safe to consume, lack the long-term evidence needed to fully grasp their health implications. “High sodium intake (from added salt or ingredients like cheese) has also been linked to elevated blood pressure and increased risk of cardiovascular disease,” Ellis adds.

And although the research around saturated fat is controversial, it’s best to limit how much we consume, “as studies show that reducing saturated fat intake lowers the risk of cardiovascular disease,” explains Ellis. Saturated fat in pasta sauce often comes in the way of full-fat dairy products like cream, half-and-half, whole milk, butter, and cheese.

“Look for pasta sauces with no added sugar, less than 400 milligrams of sodium, and under three grams of saturated fat per serving,” Ellis recommends. Seek out options with minimal mystery ingredients, too. “If your great-grandma would not recognize the ingredients, maybe it is best left out of your dinner,” adds Dominguez.

In terms of what you want to see in a pasta sauce, whole food ingredients are the name of the game. “When it comes to pasta sauce, often the healthiest choices are the simplest. I look for clean ingredients, such as tomatoes, garlic, and herbs,” shares Dominguez. These plant-based ingredients offer an array of health-boosting micronutrients like vitamins, minerals, and plant compounds. Also look out for sources of healthy fats, like olive oil, nuts, and seeds, as they promote satiety, help to balance blood sugar levels after eating, lower inflammation, and reduce cholesterol levels in the body.

The Healthiest Pasta Sauce Varieties

While preparing pasta sauce from scratch is the ultimate way to ensure its healthfulness, plenty of store-bought options meet the above guidelines. Here are six of our favorites:

Marinara Sauce

A jar of marinara sauce in your pantry is like an insurance policy—it assures you that plenty of quick meals are at your fingertips. “A classic marinara sauce is always nice to have in the pantry,” Dominguez agrees. But this popular sauce isn’t just versatile in the kitchen, it has plenty to offer in the way of nutrition, too. “Tomato-based sauces like marinara tend to be lower in saturated fat than cream-based ones, and provide beneficial nutrients, including antioxidants like lycopene and vitamin C,” Ellis adds. And thankfully, there are plenty of better-for-you brands available nationwide. “Rao’s Homemade Marinara is a favorite in our household, as it has simple, wholesome ingredients, no added sugar, and a great flavor that our whole family loves,” Ellis shares. While Rao’s is slightly above the recommended sodium guidelines, this can be remedied by using a slightly smaller portion and supplementing with a splash of olive oil for the perfect consistency. Muir Glen is a lower-sodium option that is also added sugar-free.

Pesto Sauce

For a more herbaceous plate of pasta, pesto is a timeless choice. “Pesto packs a lot of flavor, and is made with nourishing ingredients like olive oil, nuts, and fresh basil,” says Ellis. Dominguez agrees, adding, “a little goes a long way, and it’s naturally rich in healthy fats.” While traditional pesto usually contains some Parmesan cheese, upping the saturated fat and sodium content, there are plenty of vegan options available, eliminating this concern. “Gotham Greens Pesto is made with fresh basil and heart-healthy extra virgin olive oil, and they offer a vegan version for anyone looking to skip the cheese that’s often found in traditional pesto,” shares Ellis.

Arrabiata Sauce

If you like your pasta a little spicy (like myself), then arrabiata is a flavorful, healthful option. “Arrabbiata sauce adds great flavor without relying on heavy ingredients, making it a fun addition to family night dinners,” says Dominguez. This tomato-based sauce is infused with crushed red pepper for that signature bite, as well as anti-inflammatory benefits from capsaicin (the compound that gives peppers their spice). Cucina Antica makes a fantastic arrabiata that is impressively low in sodium, and is widely available in large-chain supermarkets across the country.

Plant-Based Alfredo Sauce

There’s no arguing that pasta with alfredo sauce is a mouthwatering dish. However, the traditional preparation really has no nutritional benefits to speak of. Its high cream, full-fat milk, and cheese content yields a dish that’s pretty high in saturated fat and sodium. “Alfredo is a classic pasta sauce, but traditional versions are often high in cream and saturated fat,” Ellis notes. Thankfully, a range of equally tasty, plant-based alternatives low in saturated fat has hit the market in recent years. “Nona Vegan makes a delicious plant-based, alfredo-style pasta sauce with a cashew base that is low in saturated fat and has no added sugar or flavorings. Both of my kids love this alfredo style sauce,” Ellis adds. Primal Kitchen also has a yummy dairy-free alfredo sauce offering.

Veggie-Boosted Sauces

For parents looking to sneak a few more servings of veggies into their kiddos’ diet, veggie-boosted pasta sauces are a lifesaver. “These sauces often blend in vegetables like carrots, zucchini, and bell peppers, which is perfect for kids or picky eaters,” says Dominguez. “Veggie-loaded sauces add fiber, vitamins, and minerals, making them a great way to boost the nutrition of a pasta dish,” Ellis agrees. Muir Glen makes a delicious Organic Garden Vegetable Pasta Sauce, as does Otamot. “Otamot Organic Essential Sauce is a great veggie-packed option made with carrots, beets, and butternut squash, and tastes just like a classic tomato sauce,” shares Ellis. 

Tomato Basil Sauce

And finally, there’s tried and true tomato basil sauce. While very similar to marinara nutritionally, this traditional sauce offers a slightly different flavor profile. “It’s a twist on the classic marinara that focuses on the slightly sweet and peppery flavor of basil, adding a refreshing touch,” says Dominguez. Both Primal Kitchen and Cucina Antica make delicious tomato basil sauces that are made with recognizable ingredients and free of unwanted additives.

What to Look for in Healthy Pasta Sauces

While the above pasta sauces are delicious store-bought options to start with, they’re just scratching the surface of the healthy pasta sauce choices available. To discover other yummy (and nutritious) picks, refer to these guidelines:

• Look for sauces with less than three grams of saturated fat
• A better-for-you sauce will have no added sugar
• Choose pasta sauces with as close to 400 milligrams of sodium per serving as possible. If an otherwise great choice has a little more than 400 milligrams of sodium, use a smaller serving or stretch it with some heart-healthy olive oil to bring the sodium level down
• Avoid sauces with mystery ingredients like preservatives and additives that you don’t recognize
• Opt for brands with as many nutrient-dense ingredients, like veggies, herbs, olive oil, nuts, and seeds, as possible
• Skip pasta sauces with high amounts of saturated fat sources like butter, cheese, cream, half-and-half, and whole milk