Marinara sauce and white sauce are both popular pasta sauces, but they differ in their ingredients and nutritional value. The former is made primarily from tomatoes, garlic, and herbs, while white sauce, also known as Alfredo sauce, is made from butter, cream, and cheese. In this article, we will explore the benefits of marinara sauce and why it is a better choice than white sauce.

Benefits of marinara sauce

Healthier nutritional profile

This is a healthier choice than white sauce because it is lower in calories, fat, and sodium. One cup of marinara sauce contains only about 70 calories, while the same amount of white sauce can contain up to 500 calories or more. The former is also a good source of vitamin C and lycopene, which is an antioxidant that may help reduce the risk of certain types of cancer.


Marinara sauce is a versatile ingredient that can be used in a variety of dishes, from pasta and pizza to meatballs and stews. Its tangy flavor pairs well with a wide range of ingredients, making it a go-to sauce for many cooks. White sauce, on the other hand, is limited in its versatility and is typically used only in pasta dishes.

Lower in Fat and Cholesterol

This option is lower in fat and cholesterol than white sauce, making it a healthier choice for those who are watching their weight or cholesterol levels. Marinara sauce contains only a small amount of fat, while white sauce is high in saturated fat and cholesterol. Consuming too much saturated fat and cholesterol can increase the risk of heart disease and other health problems.

Easy to Make at Home

Marinara sauce is easy to make at home with just a few simple ingredients, such as tomatoes, garlic, and herbs. Homemade marinara sauce is also free of preservatives and additives, making it a healthier choice than store-bought sauces. White sauce, on the other hand, can be more difficult to make at home and often requires specialty ingredients like heavy cream and Parmesan cheese.


This red sauce is often more cost-effective, as the ingredients required to make it are typically less expensive. This makes it an ideal choice for families or individuals on a budget. White sauce, on the other hand, can be more expensive due to the cost of ingredients like cream and cheese.


Marinara sauce is a better choice than white sauce due to its healthier nutritional profile, versatility, lower fat and cholesterol content, ease of preparation, and cost-effectiveness. Incorporating marinara sauce into your cooking can be a simple and delicious way to improve your overall health and well-being.


Check out some of our favorite recipes for cooking inspiration:

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