Homemade tomato sauce is a cooked sauce made from fresh or canned tomatoes, garlic, onion, olive oil, and herbs. It is an excellent source of lycopene (enhanced by cooking and the presence of oil, which improves carotenoid absorption), vitamin C, potassium, and folate. With no added sugar and minimal sodium compared to bottled sauces, homemade tomato sauce is nutritionally superior to most commercial alternatives.
Cook the sauce low and slow for at least 20–30 minutes to concentrate the lycopene and develop sweetness naturally — no added sugar is needed if the tomatoes are ripe and well-cooked. Use a mix of canned plum tomatoes and a tablespoon of tomato puree for the richest depth of flavour.
Where Tomato sauce, homemade Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chloride | 560 mg | 70% | |
| Potassium | 280 mg | 14% | |
| Vitamin A (RAE) | 115 µg | 16% | |
| Phosphorus | 39.0 mg | 6% | |
| Calcium | 19.0 mg | 2% | |
| Magnesium | 10.0 mg | 3% | |
| Folate | 9.00 µg | 5% | |
| Vitamin C | 8.00 mg | 10% | |
| Vitamin E (alpha-TE) | 1.47 mg | 12% | |
| Niacin (B3) | 1.20 mg | 8% | |
| Selenium | 1.00 µg | 2% | |
| Iron | 0.600 mg | 4% | |
| Vitamin D | 0.300 µg | 2% | |
| Zinc | 0.300 mg | 3% | |
| Pantothenic Acid (B5) | 0.220 mg | 4% | |
| Vitamin B6 | 0.140 mg | 10% | |
| Thiamin (B1) | 0.110 mg | 10% | |
| Manganese | 0.100 mg | 5% | |
| Copper | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.020 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 5.00 µg | 3% | |
| Monounsaturated fat | 2.20 g | — | |
| Polyunsaturated fat (PUFA) | 1.10 g | — | |
| Cholesterol | 10.0 mg | — | |
| Beta-carotene | 1,070 µg | — | |
| Retinol (vitamin A) | 26.0 µg | 4% | |
| Biotin (Vitamin B7) | 1.20 µg | 2% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.