Does tomato pasta sauce count towards your 5 a day?

November 16, 2025 •

3 min read

According to UK health guidelines, one portion of fruit or vegetables is generally 80g. So, does tomato pasta sauce count towards your 5 a day goal? The answer is yes, but whether you achieve this depends heavily on the sauce's preparation and quality.

Quick Summary

Tomato pasta sauce can contribute to your 5-a-day target if it contains at least 80g of tomatoes per serving. Both homemade and some shop-bought sauces count, but it's crucial to check for excessive salt and sugar content in pre-made options.

Key Points

Portion Size is Key: A single 80g portion of tomatoes is typically needed to count towards your 5 a day goal.
Homemade is Best: Making your own sauce gives you control over sugar, salt, and vegetable content, ensuring it contributes meaningfully to your 5 a day.
Check Store-Bought Labels: Ready-made sauces can count, but always check the label for high vegetable content and low levels of added salt and sugar.
Cooked Tomatoes are Lycopene Rich: Processed or cooked tomatoes, like those in sauce, have higher levels of the antioxidant lycopene than fresh ones.
Bulk Up Your Sauce: You can easily increase your vegetable portions by adding other chopped vegetables like onions, peppers, or spinach to your pasta sauce.
Pulses Count, but Only Once: While beans and lentils add valuable fibre and protein, they only contribute one portion to your 5 a day total, regardless of quantity.

Understanding the '5 a Day' Rule

The UK's '5 A Day' campaign is based on World Health Organization recommendations to consume at least 400g of fruit and vegetables daily. The standard portion size is 80g for fresh, frozen, or canned vegetables. An important detail is that not all vegetable portions are equal. For example, pulses and beans only count once, regardless of quantity, as they have a different nutritional profile. Tomatoes are an excellent source of vitamins and minerals, and when included in a pasta sauce, they can easily contribute to your daily total.

Homemade vs. Shop-Bought Sauce

The Case for Homemade Sauce

Making your own tomato pasta sauce is the surest way to guarantee a full 5-a-day portion. You have complete control over the ingredients, ensuring no excessive salt, sugar, or unnecessary additives are included. By using tinned or fresh tomatoes, and adding other vegetables, you can easily reach or exceed the 80g portion size per person.

The Considerations for Shop-Bought Sauce

Many pre-made pasta sauces in supermarkets can also contribute to your 5 a day. However, this is where a careful approach is necessary. You must read the nutrition label to confirm the sauce contains a high percentage of vegetables and low levels of added salt and sugar. A high-quality, vegetable-rich sauce can offer one portion, but you should not assume all do. Some ready-made sauces are heavily processed and offer minimal nutritional benefit.

The Nutritional Power of Tomatoes

Whether fresh or canned, tomatoes are a fantastic source of nutrients. They contain potent antioxidants like lycopene, which has been linked to a lower risk of heart disease and certain cancers. Interestingly, cooking and processing tomatoes, as is done when making sauce, can increase the bioavailability of lycopene, meaning your body can absorb more of it. For maximum absorption, consuming your tomato sauce with a small amount of fat, such as olive oil, is recommended.

Maximizing Your 5-a-day with Pasta Sauce

Beyond just the tomatoes, there are many ways to increase the vegetable content of your pasta dish. This simple strategy can help you get multiple portions in one meal.

Add extra vegetables: Finely dice onions, peppers, carrots, or mushrooms and cook them with the sauce base.
Include leafy greens: Stir a handful of spinach or kale into the hot sauce just before serving. The heat will wilt them perfectly.
Increase the tomato power: Add extra tomato puree, which can also count towards your goal.
Bulking with pulses: Lentils or chickpeas are an excellent way to add fibre and protein, although remember they only count as one portion regardless of how much you add.

Homemade vs. Store-Bought Tomato Sauce Comparison


Feature	Homemade Tomato Sauce	Store-Bought Tomato Sauce
Control over Ingredients	Full control over salt, sugar, and additives.	Limited control; requires careful label reading.
Nutritional Density	Often higher, especially with added fresh vegetables.	Varies significantly; can be high or low.
Antioxidant (Lycopene)	High, especially with a little oil added.	High in processed versions, potentially higher than fresh.
Sodium Content	Very low, as you can add salt to taste.	Can be very high; must choose 'low-salt' options.
Added Sugar	None, unless you add it to reduce acidity.	Can contain significant amounts of added sugar.
Convenience	Low; requires time for preparation.	High; ready-to-heat.

Conclusion: Making Your Pasta Count

Ultimately, the question of whether tomato pasta sauce counts towards your 5 a day is not a simple yes or no. The definitive answer is that it can, provided you are mindful of the ingredients. Homemade sauce offers the most control and is the best option for maximizing nutrition. If you opt for a shop-bought variety, make sure to read the label carefully and choose a low-salt, low-sugar version with a high vegetable content. By actively adding more vegetables, you can turn a basic pasta dish into a powerful, multi-portion meal that makes hitting your health goals delicious and easy.

For more detailed information on 5-a-day guidelines, please consult official health sources such as the NHS on 5 A Day.

Frequently Asked Questions

Yes, canned tomato sauce can count towards your 5 a day, provided it is a high-quality sauce with at least 80g of tomatoes per serving. Always check the label to ensure it is low in added sugar and salt.

To choose a healthy shop-bought sauce, read the ingredients and nutrition information. Look for a sauce with a high percentage of tomatoes and low levels of salt and sugar.

Yes, canned tomatoes are often just as healthy, if not healthier, than fresh tomatoes for making sauce. The cooking process can increase the bioavailability of the antioxidant lycopene, making it easier for your body to absorb.

For an adult, you need to eat enough sauce to provide roughly 80g of vegetables, which often equates to around 3-4 heaped tablespoons of cooked vegetables or sauce.

Yes, a tablespoon of tomato puree can count as one portion of your 5 a day. It is a concentrated source of tomatoes and nutrients.

Most fruits and vegetables contribute equally, but pulses and beans (like lentils or chickpeas) only count as a maximum of one portion per day, regardless of how much you eat.

To boost your vegetable intake, you can add finely chopped carrots, peppers, or mushrooms to the sauce while it simmers. Stirring in a handful of spinach at the end is another simple method.