2 tablespoon (medium) of Oil-Free Tomato and Red Pepper Sauce (30 g) has 9 calories. That works out to 31 calories per 100 g. It contains 2 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 17.1 mg of Vitamin C covers 19% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Oil-Free Tomato and Red Pepper Sauce?

Oil-Free Tomato and Red Pepper Sauce is a simple, Turkish-style sauce made by cooking ripe tomatoes and sweet red peppers, often until they soften enough to mash or blend. With no added oil, the vegetables’ bright, gently sweet flavour comes through; the texture can be smooth or left a little chunky.

In Turkey, it fits easily into home meals: spoon it over eggs, serve it with bread, or pair it with pasta, beans and grilled vegetables. Elsewhere, it works much the same way as a versatile table sauce or a lighter pasta base. It is mostly vegetables, with fibre and vitamin C contributing to its nutritional character. Add it to a meal with beans, eggs or another protein for a more filling plate.

Oil-Free Tomato and Red Pepper Sauce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.6g

· 2% DV

Protein

1.3g

· 3% DV

Fat

0.3g

· 0% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 15% · Fat 8%

Oil-Free Tomato and Red Pepper Sauce Vitamins & Minerals

Vitamins

Vitamin C

57mg · 63% DV

0.17mg · 10% DV

Vitamin K

8µg · 7% DV

0.9mg · 6% DV

Minerals

Potassium ⭐

285mg · 8% DV

Phosphorus

30mg · 4% DV

Magnesium

12mg · 3% DV

Calcium

14mg · 1% DV

How Nutritious Is Oil-Free Tomato and Red Pepper Sauce?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

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.

Oil-Free Tomato and Red Pepper Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oil-Free Tomato and Red Pepper Sauce

To burn the 31 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oil-Free Tomato and Red Pepper Sauce Processed?

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.

Does Oil-Free Tomato and Red Pepper Sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oil-Free Tomato and Red Pepper Sauce Good For?

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

Oil-Free Tomato and Red Pepper Sauce Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Oil-Free Tomato and Red Pepper Sauce

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Oil-Free Tomato and Red Pepper Sauce vs Tomato13 kcal more per 100 g

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Oil-Free Tomato and Red Pepper Sauce vs Mixed Green Salad13 kcal more per 100 g

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Oil-Free Tomato and Red Pepper Sauce vs Red PepperSame calories per 100 g

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Oil-Free Tomato and Red Pepper Sauce vs Boiled Beetroot13 kcal fewer per 100 g

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Foods Similar to Oil-Free Tomato and Red Pepper Sauce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

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44 kcal

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Green pepper

20 kcal

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Potato Salad

110 kcal

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Arugula

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Oil-Free Tomato and Red Pepper Sauce

What is Oil-Free Tomato and Red Pepper Sauce made of?

Oil-Free Tomato and Red Pepper Sauce is made mainly from tomatoes and red bell peppers, cooked and blended into a sauce without added oil. Recipes may also include onion, garlic, salt, or herbs, so its exact flavor varies with the seasonings.

How do you make Oil-Free Tomato and Red Pepper Sauce?

To make Oil-Free Tomato and Red Pepper Sauce, soften chopped tomatoes and red bell peppers in a covered pan with a splash of water, then blend until smooth. Add garlic, onion, or herbs if you like, and simmer uncovered to thicken.

Can Oil-Free Tomato and Red Pepper Sauce be used as pasta sauce?

Yes, Oil-Free Tomato and Red Pepper Sauce works well on pasta. Warm it in a pan, toss it with cooked pasta, and add a little pasta water if it seems too thick; herbs or sautéed vegetables can make it a fuller meal.

How long does Oil-Free Tomato and Red Pepper Sauce last in the fridge?

Oil-Free Tomato and Red Pepper Sauce keeps for a few days in the refrigerator when stored in a clean, sealed container. Use a clean spoon when serving, and discard sauce that has been left at room temperature for an extended period.

Can you freeze Oil-Free Tomato and Red Pepper Sauce?

Yes, Oil-Free Tomato and Red Pepper Sauce freezes well. Divide it into small airtight containers or freezer-safe portions so you can thaw only what you need; thaw it in the refrigerator and avoid freezing it again after thawing.

Should you roast the peppers for Oil-Free Tomato and Red Pepper Sauce?

Roasting the peppers is optional, but it gives Oil-Free Tomato and Red Pepper Sauce a sweeter, lightly smoky flavor. Peel away the charred skin after roasting, then blend the peppers with the cooked tomatoes.

Can Oil-Free Tomato and Red Pepper Sauce replace tomato paste?

Oil-Free Tomato and Red Pepper Sauce can replace tomato paste in some recipes, but it is thinner and less concentrated. Reduce other liquids in the dish and allow extra cooking time if needed to reach the texture you want.

Can Oil-Free Tomato and Red Pepper Sauce be used on pizza?

Yes, Oil-Free Tomato and Red Pepper Sauce can be spread on pizza as a tomato base. Simmer it until fairly thick first, so excess moisture does not make the crust soggy, then add your usual toppings.

How do you make Oil-Free Tomato and Red Pepper Sauce thicker?

Simmer Oil-Free Tomato and Red Pepper Sauce uncovered until some of its water evaporates. Stir it regularly to prevent sticking, or blend in more cooked tomato and pepper; adding flour is usually unnecessary and changes the sauce’s texture.

Is Oil-Free Tomato and Red Pepper Sauce a good option for a lighter meal?

Yes, Oil-Free Tomato and Red Pepper Sauce is a useful way to add tomato and pepper flavor without adding cooking oil. Pair it with beans, eggs, or vegetables for a more substantial meal rather than relying on the sauce alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026