4.4 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in sauce?
15.8kcal
in a 15 g tablespoon
105 kcal per 100 g.
Source: UK CoFID 2021, record 17-631, 110 analysed samples. Checked 5 October 2026.
1.3 gFat
0.24 gProtein
0.35 gFibre
4.4 %Daily vitamin E
What’s in a 15 g tablespoon
More than half of a tablespoon is water. The rest is 1.3 g fat and 0.86 g carbohydrate.
- 1.3 gFat
- 0.24 gProtein
- 0.86 gCarbohydrate
- 0.35 gFibre
- 12.3 gWater
Below average for sauces, soups and condiments
Sauce is 105 kcal per 100 g. The 92 sauces, soups and condiments in this database average 154.
Sauce105
Sauces, soups and condiments average154
Low in sugar
2.8 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per tablespoon0.42 g
Salt, per tablespoon0.14 g
Vitamins and minerals in sauce
One of the 20 recorded reach the “high in” level. Vitamin E leads.
Only a trace
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 20 with amounts
Chloride91.5 mg, 11 %
Vitamin E0.53 mg, 4.4 %
Thiamin (vitamin B1)0.04 mg, 4 %
Phosphorus8.4 mg, 1.2 %
Vitamin A0.0084 mg, 1.1 %
Riboflavin (vitamin B2)0.01 mg, 0.6 %
Folate0.00105 mg, 0.5 %
Calcium4.2 mg, 0.5 %
Potassium10.1 mg, 0.5 %
Pantothenic acid (vitamin B5)0.03 mg, 0.5 %
Niacin (vitamin B3)0.08 mg, <1 %
Iodine0.0006 mg, <1 %
Manganese0.01 mg, <1 %
Zinc0.03 mg, <1 %
Copper0 mg, <1 %
Selenium0.00015 mg, <1 %
Biotin0.000135 mg, <1 %
Vitamin B60 mg, <1 %
Magnesium0.75 mg, <1 %
Iron0.02 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What sauce doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 1.8 % of the selenium reference intake per 100 g.
Vitamin D
Tracein sauce
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein sauce
Find it inCherries, West Indian2150 % per 100 g
Selenium
1.8%in sauce, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
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Sauce against other sauces, soups and condiments
Per 100 g, sauce has the most vitamin E of the 4 here, ahead of soup (vegetable).
3.5mg
0.2mg
0.2mg
0.1mg
Sauce, traditional cook in, white sauce basedthis page
Soup, vegetable−3.3 mg
Dressing, yogurt−3.4 mg
Raita−3.4 mg
All values per 100 g, from the same dataset. Differences are against sauce.
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Questions about sauce
The questions people ask about sauce, answered from the dataset.
How many calories are in a portion of sauce?
A typical portion (15 g, one tablespoon) gives 16 kcal. Per 100 g the figure is 105 kcal.
Is sauce high in chloride?
Yes. Sauce, traditional cook in, white sauce based has 610 mg chloride per 100 g, 76 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does sauce have most of?
By share of the daily reference intake: chloride (610 mg, 76 %), vitamin E (3.5 mg, 29 %) and thiamin (0.29 mg, 26 %) per 100 g.
What counts as a portion of sauce?
This page uses 15 g, one tablespoon, the usual UK portion for sauces, soups and condiments. Every “per portion” figure is the per-100 g value scaled to that weight.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-631, Sauce, traditional cook in, white sauce based, 110 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Direct Laboratories, Nutrient analysis catch up project, 2003. Values are per 100 g of the edible part; a tablespoon is 15 g, one tablespoon, the usual UK portion for sauces, soups and condiments. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 92 sauces, soups and condiments kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Chicken Broth Soup). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More sauces, soups and condiments
From the same group, with calories per 100 g, and the foods with the most vitamin E.
More sauces, soups and condiments
- Soup, low calorie, canned33 kcal
- Tartare sauce299 kcal
- Cheese sauce182 kcal
- Dressing, French680 kcal
- Pesto, green420 kcal
- Sauce, pasta, four cheese129 kcal
- All 92 sauces, soups and condiments