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Tomato and pepper breakfast spread with fiber and lycopene
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 tablespoon (medium) of Homemade Breakfast Tomato Pepper Spread (15 g) has 12 calories. That works out to 78 calories per 100 g. It contains 1.6 g of carbs, 0.2 g of protein, 0.6 g of fat and 0.4 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 tablespoon (medium) · 15 g
12
KCAL / 15G
Carbs
1.6g
· 1% DV
Protein
0.2g
· 0% DV
Fat
0.6g
· 1% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 6% · Fat 43%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.2 g | 0% |
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 |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 12 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 ounce (small) | 28 g | 22 kcal |
| 2 tablespoon (double) | 30 g | 23 kcal |
| 1 serving (medium) | 40 g | 31 kcal |
| 1 serving (large) | 60 g | 47 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (large) | 240 g | 187 kcal |
Calculated from 78 calories per 100 g.
Homemade breakfast tomato pepper spread is made by cooking tomatoes and peppers until soft and thick. Chop the vegetables, simmer them with a little oil, then blend for a smooth spread or leave them chunky and season to taste.
Tomatoes and peppers are the base of homemade breakfast tomato pepper spread. Olive oil, garlic, salt, and spices such as paprika or chilli are common additions. Adjust the seasoning to suit how you plan to serve it.
Keep homemade breakfast tomato pepper spread in a clean, sealed container in the refrigerator and use it within a few days. Always scoop it out with a clean utensil, and discard it if you see mold or notice an off smell.
Yes, homemade breakfast tomato pepper spread can be frozen in small, airtight portions. Its texture may loosen after thawing, so stir it well or briefly reheat it to thicken before serving. Thaw it in the refrigerator.
Homemade breakfast tomato pepper spread works as a toast topping, a dip for bread, or a condiment alongside eggs and cheese. You can also stir a spoonful into cooked grains or use it as a quick base for a savory sandwich.
No, homemade breakfast tomato pepper spread usually combines tomatoes with peppers and is prepared to be spread or served at breakfast. Tomato paste is more concentrated and is generally used in smaller amounts to add depth to cooked dishes.
Roasting the peppers is optional when making homemade breakfast tomato pepper spread. It adds a smoky, sweeter flavor; cooking the peppers directly with the tomatoes gives a fresher, simpler taste and saves a preparation step.
Simmer homemade breakfast tomato pepper spread uncovered until excess liquid evaporates. Stir it regularly so it does not catch on the bottom, and remember that the spread thickens further as it cools.
Yes, you can make homemade breakfast tomato pepper spread without a blender. Finely chop the vegetables before cooking and mash them with a fork or potato masher once soft; the finished spread will have a chunkier texture.
Use sweet peppers and leave out chilli to make homemade breakfast tomato pepper spread milder. If a batch is already too hot, mix a small amount into plain yogurt or serve it with bread and other mild toppings.
Vitamins
Vitamin C
3.6mg · 4% DV
B6
0.03mg · 2% DV
Vitamin E
0.2mg · 1% DV
Vitamin A
10.5µg · 1% DV
Minerals
Sodium
83mg · 4% DV
Copper
0.02mg · 2% DV
Potassium ⭐
47mg · 1% DV
Manganese
0.02mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 12 calories in 1 tablespoon (medium) (15 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.
Homemade breakfast tomato pepper spread is a thick, savoury spread made by cooking tomatoes and peppers down. Recipes vary from household to household; some include a little oil and seasoning, and the result is meant to be served at the table rather than used only as a cooking paste.
Spread it on bread at breakfast, or serve it alongside eggs and cheese. It also fits easily into a mezze-style spread with other simple dishes. Its nutritional character comes largely from the vegetables, including fibre and lycopene; a 100 g portion has 78 calories. For a lighter serving, use a thin layer and choose a recipe made with less oil.
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 3
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
0.08g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.06g
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Nutrition data compiled from USDA FoodData Central and scientific sources.