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Rich tomato flavor, low calorie, source of vitamin C and lycopene
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Tomato puree (30 g) has 11 calories. That works out to 38 calories per 100 g. It contains 2.5 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 6.3 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
11
KCAL / 30G
Carbs
2.5g
· 1% DV
Protein
0.5g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 16% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.5 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 11 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 1 serving (medium) | 50 g | 19 kcal |
| 4 tablespoon (large) | 60 g | 23 kcal |
| 0.25 cup (small) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| ½ cup (medium) | 120 g | 46 kcal |
| 1 can (medium) | 200 g | 76 kcal |
| 1 cup (large) | 240 g | 91 kcal |
Calculated from 38 calories per 100 g.
Tomato puree is thinner and less concentrated than tomato paste. Paste has had much more water removed, so it has a stronger flavor; if substituting it for puree, use less and dilute it with water.
Yes, tomato puree can usually replace passata in cooked recipes. Puree may be thicker or cooked, while passata is typically strained and uncooked, so add a little water if your sauce needs a looser consistency.
To make tomato puree, cook chopped tomatoes until soft, then blend them until smooth. Strain the mixture if you want to remove skins and seeds; you can also peel the tomatoes before cooking for a finer texture.
Tomato puree works in pasta sauces, soups, stews, casseroles, and curries. Add it to a dish for a smooth tomato base, or cook it briefly with aromatics before adding other ingredients to deepen its flavor.
Yes, tomato puree can be eaten without cooking, provided it has been handled and stored safely. It is often cooked in recipes to mellow its raw tomato flavor, but it can also go into cold sauces or dips.
Opened tomato puree generally keeps for about 5–7 days in the refrigerator when transferred to a clean, airtight container. Keep it chilled between uses and discard it if you notice mold, an unusual smell, or a change in texture.
Yes, tomato puree freezes well. Divide it into recipe-sized portions in airtight containers or an ice-cube tray, then thaw only what you need; avoid refreezing a portion after it has thawed.
No, tomato puree is usually plain blended tomatoes, while tomato sauce is generally seasoned and may contain other ingredients. The terms vary by country, so check the product description when a recipe calls for one specifically.
Tomato puree can taste sour because tomatoes are naturally acidic, and the variety and ripeness affect the flavor. Cooking it with the rest of the dish can mellow the sharpness; adding sugar is optional, not necessary.
Homemade tomato puree lets you choose the tomatoes and control its texture, while store-bought puree is convenient and consistent. Packaged products can vary in ingredients, so compare the ingredient lists if you want a plain tomato product.
Vitamins
Vitamin C
6.3mg · 7% DV
B3
0.33mg · 2% DV
Vitamin E
0.3mg · 2% DV
B5
0.09mg · 2% DV
Minerals
Potassium ⭐
126mg · 4% DV
Copper
0.03mg · 3% DV
Iron
0.39mg · 2% DV
Phosphorus
12mg · 2% DV
Sodium
7.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 11 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Tomato puree is made by crushing ripe tomatoes into a smooth, pourable base, often after cooking and straining them. It is less concentrated than tomato paste, though thickness and preparation can vary by product and by country. Its flavour is mellow, tangy and distinctly tomato-rich.
Use it in soups, pasta sauces, stews and casseroles; it also makes a convenient base for homemade pizza sauce. It softens into dishes as it cooks, adding body without much fat, and brings some fibre. For a lighter sauce, simmer it with herbs, garlic and a little water rather than relying on extra oil; a spoonful can also enrich a bean or vegetable dish.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.