Choose a jarred pasta sauce by comparing similar sauces per 100 g, then calculate what goes into each plate. A jar can list several servings, and the amount your household uses may differ. Read sodium, total sugar and saturated fat separately.
If you are choosing between tomato sauce, creamy sauce and pesto, think about how each will be used. Pesto might be used in a small amount, while a tomato sauce may coat a much larger portion. Equal-weight figures describe concentration. Your recipe tells you how much goes into dinner.
- Check the sauce type before comparing labels.
- Use equal weights and then calculate the portion.
- Read ingredients if you want to check for added sweeteners.
- Include cheese or other toppings in your meal comparison.
In this guide
Section 1 of 5
Choose the sauce for the dish
HPB’s Healthier Choice Symbol guidance distinguishes tomato-based pasta sauces from non-tomato sauces such as cream, cheese or pesto. Compare similar products first, then consider how much of each you would use in the recipe. HPB’s guidance on sauce categories
| Sauce or ingredient | What to compare |
|---|---|
| Tomato pasta sauce | Sodium, total sugar and portion |
| Cream or cheese sauce | Saturated fat, sodium and portion |
| Pesto | Amount used and any allergens |
| Plain passata | Ingredients, sodium and what you add yourself |
| A jar serving several people | Weight used and how many plates it makes |
Section 2 of 5
Work out the amount in the plate
If a sauce lists 400 mg of sodium per 100 g and you use 300 g for four equal servings, the sauce contributes 300 mg per serving. A second product with 500 mg per 100 g would contribute 250 mg per serving if you use 200 g for four. These are illustrative figures. The larger amount of the lower-concentration product changes the comparison. HealthHub’s guide to food labels
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Section 3 of 5
Read sugar and ingredients together
Tomatoes can contribute sugars even if you do not see sugar in the ingredients. Read the ingredient list for added sweeteners and compare the total sugar figure separately. When a sauce already tastes well seasoned to you, check whether you need extra salt, cheese or a stock cube in the dish.
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Section 4 of 5
Make a full meal from the jar
Add vegetables and a protein food that suits the sauce, such as cooked lentils in tomato sauce or fish served with the pasta. If you choose wholewheat pasta, compare the dry labels for fibre separately. Follow the jar’s refrigeration and use instructions after opening, and choose a jar size you can finish. Wholewheat versus regular pasta
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Section 5 of 5
Pasta sauce questions
Is tomato sauce always lower in sodium?
Compare the labels and the amount you use. The recipe matters.
Does a smaller jar mean less sodium per plate?
Only the amount served and the concentration determine what the sauce contributes.
Can I stretch a sauce with vegetables?
Yes, if the vegetables suit the dish. Check the amount of sauce and the number of servings after making the change.