Sauces like tomato sauce and chili sauce add flavor and excitement to our meals. They make ordinary dishes taste rich, tangy, or spicy — but how much of them can we safely enjoy without harming our health?

The answer depends on how the sauce is made and how often you eat it.

Let’s explore what makes these sauces both beneficial and something to use in moderation.

Tomato Sauce: Nutritious When Used Wisely

Tomato sauce, especially when made from fresh tomatoes, can be a healthy addition to your diet.

It’s rich in lycopene, a powerful antioxidant known for protecting the heart and reducing the risk of certain cancers.

It also contains vitamin C, vitamin A, potassium, and fiber when prepared naturally.

Healthy serving:

About 2 to 4 tablespoons (30–60 grams) per meal, a few times a week, is generally a safe and nutritious amount.

Health benefits of tomato sauce:

Supports heart health due to lycopene and antioxidants.

Promotes better skin and eye health.

Adds flavor without excessive fat or calories.