2.9 %
Vitamin E contributes to the protection of cells from oxidative stress.
How many calories are in sauces?
10.1kcal
in a 15 g tablespoon
67 kcal per 100 g.
Source: UK CoFID 2021, record 17-627, 10 analysed samples. Checked 5 October 2026.
0.48 gFat
0.21 gProtein
0.38 gFibre
2.9 %Daily vitamin E
What’s in a 15 g tablespoon
More than half of a tablespoon is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.48 gFat
- 0.21 gProtein
- 1.3 gCarbohydrate
- 0.38 gFibre
- 12.4 gWater
- 0.2 gMinerals and the rest
Below average for sauces, soups and condiments
Sauces are 67 kcal per 100 g. The 92 sauces, soups and condiments in this database average 154.
Sauces67
Sauces, soups and condiments average154
Protein and fibre in a tablespoon
0.21 g of protein and 0.38 g of fibre, neither at a claim threshold.
Protein, per tablespoon0.21 g
Fibre, per tablespoon0.38 g
Vitamins and minerals in sauces
One of the 22 reach the “high in” level: vitamin E.
Only a trace
- Vitamin B12
None recorded
- Vitamin D
Show all 22 with amounts
Chloride78 mg, 9.8 %
Vitamin E0.35 mg, 2.9 %
Manganese0.04 mg, 2.2 %
Potassium35.4 mg, 1.8 %
Copper0.01 mg, 1.4 %
Vitamin A0.0096 mg, 1.2 %
Iron0.15 mg, 1.1 %
Biotin0.00048 mg, 1 %
Vitamin B60.01 mg, 0.9 %
Niacin (vitamin B3)0.14 mg, 0.8 %
Folate0.00165 mg, 0.8 %
Pantothenic acid (vitamin B5)0.05 mg, 0.8 %
Magnesium2.7 mg, 0.7 %
Phosphorus4.8 mg, 0.7 %
Calcium5 mg, 0.6 %
Vitamin C0.45 mg, 0.6 %
Thiamin (vitamin B1)0 mg, <1 %
Riboflavin (vitamin B2)0 mg, <1 %
Zinc0.03 mg, <1 %
Selenium0.00015 mg, <1 %
Iodine0.0003 mg, <1 %
Vitamin Dnone recorded
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 sauces don’t give you. And where to find it.
No recorded vitamin D, and only 1.8 % of the selenium reference intake and 2 % of the zinc reference intake per 100 g.
Vitamin D
0mgin sauces
Find it inBloater, grilled500 % per 100 g
Selenium
1.8%in sauces, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Zinc
2%in sauces, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Sauces against other sauces, soups and condiments
Per 100 g, pesto (green) have the most vitamin E in this comparison, followed by hollandaise sauce and sauces.
16.7mg
3mg
2.3mg
0.3mg
0.2mg
Pesto, green+14.3 mg
Hollandaise sauce+0.6 mg
Sauces, Indian cook in, otherthis page
White sauce, savoury−2.1 mg
All values per 100 g, from the same dataset. Differences are against sauces.
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Questions about sauces
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of sauces?
A typical portion (15 g, one tablespoon) gives 10 kcal. Per 100 g the figure is 67 kcal.
Is sauces high in chloride?
Yes. Sauces, Indian cook in, other have 520 mg chloride per 100 g, 65 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do sauces have most of?
By share of the daily reference intake: chloride (520 mg, 65 %), vitamin E (2.3 mg, 19 %) and manganese (0.29 mg, 14 %) per 100 g.
What counts as a portion of sauces?
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 17-627, Sauces, Indian cook in, other, 10 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; and industry data, 2013. 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, lentil121 kcal
- Soy sauce, light and dark varieties79 kcal
- Brown sauce, reduced salt/sugar88 kcal
- Dressing, French335 kcal
- Onion sauce88 kcal
- Sauce, pasta, carbonara type151 kcal
- All 92 sauces, soups and condiments