Alfredo sauce vs. marinara sauce: which one is better?

Alfredo sauce vs. marinara sauce: which one is better?

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:

Canned tomatoes in the kitchen

Canned tomatoes in the kitchen

The end of summer is not the end of tomato season. Canned tomatoes ensure that you can enjoy all of those wonderful tomato recipes (and health benefits) year round! 

Tomatoes are a versatile produce item that many people have in their kitchens. And for good reason! Tomatoes are teeming with health benefits (since they provide antioxidants in the form of lycopene, beta-carotene, and vitamin C) which can help reduce the risk of heart disease and cancer. They are also great to use in a variety of meals and snacks! 

While fresh tomatoes may be available year-round, they are only in season during the summer months. So, if you’re looking to get that fresh summer tomato flavor all year ’round, canned tomatoes are a fantastic option! Canned and jarred tomatoes are harvested at their flavor and nutrition peak and canned within just a few hours. Plus, they are quite affordable, meaning that this is a budget-friendly, easy, and convenient option for you and your family.

In addition to the affordability of canned tomatoes, they are rich in vitamins and minerals your body needs to function properly and can help boost energy and reduce the risk of certain diseases. In fact, studies have shown that canned tomatoes are even more nutrient-rich and environmentally-friendly than fresh tomatoes. And, as people continue to cook from the comfort of their own homes, canned tomatoes have grown in popularity thanks to their ease of use, high nutrition content, and a variety of forms (like tomato sauce, tomato paste, marinara sauce, salsa, and diced, stewed and whole tomatoes).

While you can used canned tomatoes in soups and chilis, here are some other ideas of how to use them in the kitchen.

1. Make salsa. During the summer months, it’s usually fresh tomatoes that find their way into salsas. As the seasons change, they may not be available (or might be too expensive). Luckily, canned tomatoes work just as well, are less expensive, and offer more health benefits! Check out this recipe for a delicious homemade salsa.

2. Homemade marinara. Skip the store bought options and make your own! A homemade sauce will be lower in sodium and a lot more flavorful. The best part is that you can adjust seasonings to fit your personal taste!

3. Add some variety to your dips. The addition of tomatoes can make an ordinary dip extraordinary. We love the unexpected flavor combination in this Tomato Pesto Hummus.

4. Add it to a quiche. Fresh tomatoes are delicious sliced on top of a quiche, but you can achieve the same flavor using canned tomatoes. Try out this quiche recipe for your next brunch.

5. Use it when cooking grains. Substitute diced tomatoes (along with the juice) for water when cooking rice or quinoa. It will add flavor and nutritional value.

What are your favorite ways to use canned tomatoes in the kitchen? Let us know!

Baked Marinara and Goat Cheese

Baked Marinara and Goat Cheese

Looking for a tasty appetizer that’s sure to please everyone? Check out this tantalizing recipe for Baked Marinara and Goat Cheese! This dip combines simple ingredients like marinara, basil, and goat cheese and will hit the spot when you’re craving Italian flavors.

To make this Baked Marinara and Goat Cheese, you just need to add the ingredients to a baking dish, throw it in the oven and (not so) patiently wait for it to finish! After the dip comes out of the oven, you will be left with a bubbly, cheesy, and melty appetizer that is perfect to pair with toasted bread. This is a recipe that can easily be finished off while you are busy entertaining guests.

Despite it’s simplicity, this recipe is rich in both flavor and nutrition. Thanks to the canned tomato product (marinara sauce), there is a plethora of nutrients like vitamin C, vitamin K, folate, potassium, and lycopene. Both vitamin C and lycopene are antioxidants that function in our body to reduce inflammation and destroy free radicals that can cause disease. Additionally, lycopene has been proven to protect the body against many chronic diseases and even reduce the risk of stroke, which is why canned tomatoes are one superfood you should have in your pantry.

You can also make this recipe all year round, as canned tomatoes are a nutritious and affordable pantry staple. So, what are you waiting for? Give this Baked Marinara and Goat Cheese a try for your next party. And don’t forget to make extra–this dip is so good that it will fly right off the table!

Baked Marinara and Goat Cheese

Baked Marinara and Goat Cheese

Looking for a tasty appetizer that's sure to please everyone? Check out this tantalizing recipe for Baked Marinara and Goat Cheese!

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes


  • 1 (8 oz.) log goat cheese, softened
  • 2 cups marinara sauce
  • ½ tsp. kosher salt
  • ½ cup fresh basil, chiffonade


    1. Preheat the oven to 375˚F.
    2. Spray a small baking dish with cooking spray. Press the goat cheese to fit the shape of the pan, leaving a 1-inch border around the edge. 
    3. Spoon the marinara sauce along the edge and along the sides of the goat cheese. Make sure to not cover the center of the cheese. Sprinkle salt over top.
    4. Bake it in the oven for 20-25 minutes until the goat cheese is soft and the marinara is bubbling. 
    5. Remove the cheese from the oven and top with fresh basil. Serve with bread and crackers and enjoy!
    Looking for more delicious dips? Check out some of our favorites:

    BLT Dip
    One Skillet Beefy 7-Layer Dip
    Cheesy Pizza Dip
    Chicken Parmesan Dip

    Spicy Dried Plum Marinara with Butternut Squash Noodles

    Spicy Dried Plum Marinara with Butternut Squash Noodles

    Who says pasta is bad for you? Well then, buckle up for best news you’re probably going to hear all day—pasta can actually be healthy! This Spicy Dried Plum Marinara with Butternut Squash Noodles is a deliciously spicy dish that is unique in the sense that it uses spiralized butternut squash as a substitute for regular pasta noodles. This boosts the nutritional value of the entire meal and adds more flavor because of the sweet taste and soft texture of the butternut squash. If you have yet to try butternut squash, this is the perfect time to do so. What better way to incorporate it into your meal than making a pasta dish out of it? This recipe includes tomato sauce and diced tomatoes—two canned tomato products that contain powerful antioxidants, help reduce risks of certain diseases, and act as an anti-inflammatory.

    This dish is packed with vegetables, fruits, and spices that when combined all together provide you with a meal to remember. You can easily whip this up for your family, social gatherings, or your next event—it is guaranteed to be the crowd favorite. Other people who try your dish won’t even realize that this dish is actually providing them with a ton of nutrients. The two main ingredients—butternut squash and canned tomatoes—are both great sources of antioxidants that help to improve health and provide you with the proper vitamins that your body needs for optimal bodily function. Knowing that you are able to eat a flavorful, delicious meal while still obtaining your nutrients for the day will make you feel energized and good about the foods you’re putting into your body. There’s no better way to eat healthy than by throwing in some canned tomato products into a dish, especially a pasta recipe, and enjoying it with your loved ones.

    Get the full recipe for Spicy Dried Plum Marinara with Butternut Squash Noodles by visiting our friends at Produce for Better Health.

    For other delicious recipes, check out some of our favorites:

    Pan Seared Pork Chops with Bourbon Peach Compote
    Easy Chicken Curry
    Pizza Stuffed Chicken

    Pizza Rolls with Homemade Marinara

    Pizza Rolls with Homemade Marinara

    Who doesn’t love pizza? Get your craving satisfied with these delightful Pizza Rolls with Homemade Marinara, perfect for a fun party appetizer or extra special side dish. This super simple recipe uses convenient and affordable ingredients like premade crescent rolls and canned diced tomatoes yet tastes just like a fresh homemade pizza.

    You can feel good about serving these tasty bites with a savory sauce, as canned tomatoes are chock-full of nutrition. Did you know that canned tomatoes actually contain more of some nutrients than fresh? Lycopene, the plant compound that is responsible for giving tomatoes their signature red color, becomes more bioavailable when cooked, translating to more health benefits for you and your family. In order to achieve maximum health benefits associated with lycopene, it is recommended to consume tomato products with a heart healthy fat, such as olive oil or avocado. That’s why we recommend enjoying lycopene and its health benefits through delicious foods such as lasagnacurries, and bolognese

    Get the full recipe for Pizza Rolls with Homemade Marinara by visiting our friends at Pacific Coast Producers.

    For other delicious recipes, check out some of our favorites:

    Pan Seared Pork Chops with Bourbon Peach Compote
    Easy Chicken Curry
    Pizza Stuffed Chicken