You're visiting from United States6,990 dishes in the database… visits
VerifyDish
Sign in

← Back to food library

Marinara

Add to my diary

Marinara

Also known as: Sốt marinara · Sauces & fermented · 60 g serving · 30 min total

Good choice

3 thìa sốt marinara 60g ~40 kcal, natri 180mg, đường 4g cà.

Lời khuyên: Chấm/chan vừa, không muối thêm.

68 kcal per serving

Protein 0.7 g · Carbs 3.3 g · Fat 6.1 g · Fibre 0.7 g · Sugars 1.4 g · Sodium 3.1 mg

Where the calories come from

Where the calories come fromCalories: 4% protein, 18% carbohydrate, 78% fat. 68 kcal total.68kcal / serving
  • Protein0.72 g · 4%
  • Carbohydrate3.25 g · 18%
  • Fat6.13 g · 78%

Estimated, per 60 g serving.

Daily Value at a glance

Protein1 % % Daily Value
Fibre3 % % Daily Value
Sodium0 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 60 g Estimated

NutrientAmount% Daily Value
Energy68.0 kcal3%
Protein0.7 g1%
Carbohydrate3.3 g1%
of which net carbs (carbs minus fibre)2.6 g—
of which sugars1.4 g—
of which added sugars0.0 g0%
Fat6.1 g8%
of which saturated fat0.8 g4%
Fibre0.7 g3%
Sodium3.1 mg0%
Where the calories come from
Protein 4% · Carbohydrate 19% · Fat 81% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A24.7 µg RAE3%
Vitamin C7.6 mg8%
Vitamin E1.1 mg7%
Vitamin K17.1 µg14%
Niacin (B3)0.3 mg2%
Vitamin B60.1 mg6%
Folate (B9)9.0 µg2%
Calcium15.2 mg1%
Iron0.3 mg2%
Magnesium7.6 mg2%
Phosphorus18.1 mg1%
Potassium130.8 mg3%
Zinc0.1 mg1%
Selenium0.5 µg1%
Manganese0.1 mg4%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 60 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 14 %; Vitamin C: 8 %; Vitamin E: 7 %; Vitamin B6: 6 %; Manganese: 4 %; Vitamin A: 3 %Vitamin K14 %Vitamin C8 %Vitamin E7 %Vitamin B66 %Manganese4 %Vitamin A3 %
Health scoreHealth score 71 out of 100, rated Good.71/ 100
Good

Health score

71 / 100 · Good

Formula: protective index 71 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 71, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy113.4 kcal6%
Protein1.2 g2%
Carbohydrate5.4 g2%
of which net carbs (carbs minus fibre)4.2 g—
of which sugars2.4 g—
of which added sugars0.0 g0%
Fat10.2 g13%
of which saturated fat1.4 g7%
Fibre1.2 g4%
Sodium5.1 mg0%
Where the calories come from
Protein 4% · Carbohydrate 19% · Fat 81% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A41.2 µg RAE5%
Vitamin C12.7 mg14%
Vitamin E1.9 mg13%
Vitamin K28.5 µg24%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)15.0 µg4%
Calcium25.3 mg2%
Iron0.5 mg3%
Magnesium12.7 mg3%
Phosphorus30.2 mg2%
Potassium218.0 mg5%
Zinc0.2 mg2%
Selenium0.8 µg1%
Copper0.1 mg11%
Manganese0.2 mg9%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Cà chua — 44 g
  • Dầu ô liu — 6 g
  • Hành — 5 g
  • Tỏi — 3 g
  • Lá húng quế — 2 g

How it is made

cook, ferment · Prep 15 min · Cook 15 min

Lên men >10 phút (thường giờ–ngày) — đổi đạm, sinh acid, histamin/purin có thể tăng.

Good to know

What is good

  • Calo 40, xơ 1g
  • Béo 1,5g

Watch out for

  • Natri 180mg
  • Đường 4g cà

Healthier swaps

Portion sizes

  • Spoon — 5 g
  • Spoon — 15 g
  • Serving — 60 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

68 kcal per 60 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 16 min16 min
Running (steady run, 8 MET)≈ 7 min7 min
Cycling (moderate pace, 6 MET)≈ 9 min9 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

Similar dishes

Dishes from the same family first, ranked by shared ingredients and closest nutrition. All values estimated, per serving.

HarissaHarissaSauces & fermented42 kcalP 1g · C 2g · F 4gper 15 g servingEnjoy in moderationRomesco sauceRomesco sauceSauces & fermented128 kcalP 3g · C 4g · F 12gper 40 g servingEnjoy in moderationGuacamoleGuacamoleSauces & fermented64 kcalP 1g · C 4g · F 6gper 50 g servingGood choiceShitoShitoSauces & fermented66 kcalP 2g · C 1g · F 6gper 20 g servingGood choiceChimichurriChimichurriSauces & fermented62 kcalP 0g · C 1g · F 6gper 20 g servingEnjoy in moderationTzatzikiTzatzikiSauces & fermented52 kcalP 1g · C 3g · F 4gper 50 g servingGood choice