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Tomato and Eggplant Breakfast Sauce Calories
Vegetable-based source of lycopene and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Tomato and Eggplant Breakfast Sauce (30 g) has 23 calories. That works out to 75 calories per 100 g. It contains 2 g of carbs, 0.4 g of protein, 1.5 g of fat and 0.7 g of fiber. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Tomato and Eggplant Breakfast Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
23
KCAL / 30G
Carbs
2g
· 1% DV
Protein
0.4g
· 1% DV
Fat
1.5g
· 2% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 7% · Fat 58%
Tomato and Eggplant Breakfast Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 0.4 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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How Many Calories in 2 Tablespoons of Tomato and Eggplant Breakfast Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 23 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 3 tablespoon (large) | 45 g | 34 kcal |
| 1 serving (medium) | 50 g | 38 kcal |
| 0.25 cup (quarter) | 60 g | 45 kcal |
| 100 g | 100 g | 75 kcal |
| ½ cup (half) | 120 g | 90 kcal |
| 1 cup (whole) | 240 g | 180 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Tomato and Eggplant Breakfast Sauce
What is Tomato and Eggplant Breakfast Sauce?
Tomato and Eggplant Breakfast Sauce is a cooked vegetable spread made mainly from tomatoes and eggplant, often with peppers, onion, garlic, and olive oil. It is served at breakfast with bread, but also works as a dip or savory topping.
How do you make Tomato and Eggplant Breakfast Sauce smooth instead of chunky?
For smooth Tomato and Eggplant Breakfast Sauce, cook the vegetables until very soft, then pulse them briefly with an immersion blender. Blend in short bursts so the sauce does not become completely puréed unless that is the texture you want.
Can you eat Tomato and Eggplant Breakfast Sauce cold?
Yes, Tomato and Eggplant Breakfast Sauce can be eaten cold or at room temperature. Chilling lets the flavors mingle, making it convenient for a breakfast spread; stir it before serving if a little liquid has separated.
What can you use instead of roasted eggplant in Tomato and Eggplant Breakfast Sauce?
You can use peeled, diced eggplant cooked in a covered pan instead of roasted eggplant in Tomato and Eggplant Breakfast Sauce. It will taste less smoky, so a little smoked paprika can add a similar note if desired.
Why is Tomato and Eggplant Breakfast Sauce watery?
Tomato and Eggplant Breakfast Sauce is often watery because tomatoes release liquid as they cook. Simmer it uncovered until excess moisture evaporates, stirring regularly near the end to prevent the vegetables from sticking.
Can you make Tomato and Eggplant Breakfast Sauce without peppers?
Yes, Tomato and Eggplant Breakfast Sauce can be made without peppers. The tomatoes and eggplant still provide the base; add onion or garlic for extra savory flavor, or leave them out too for a simpler sauce.
Is Tomato and Eggplant Breakfast Sauce the same as shakshuka?
No, Tomato and Eggplant Breakfast Sauce is not the same as shakshuka. The sauce is a vegetable spread that can be served on its own, while shakshuka is typically a spiced tomato-based dish in which eggs are cooked.
How do you reheat Tomato and Eggplant Breakfast Sauce?
Reheat Tomato and Eggplant Breakfast Sauce gently in a saucepan over low heat, stirring until hot. Add a small splash of water only if it has become too thick; microwaving in a covered bowl also works, with a stir halfway through.
What bread goes best with Tomato and Eggplant Breakfast Sauce?
Crusty bread, sourdough, and warm flatbreads all pair well with Tomato and Eggplant Breakfast Sauce. Choose bread sturdy enough to scoop the thick vegetables without falling apart.
Can Tomato and Eggplant Breakfast Sauce be used as a pasta sauce?
Yes, Tomato and Eggplant Breakfast Sauce can be tossed with pasta for a quick meal. Loosen it with a little pasta cooking water and warm it through; its eggplant pieces make the result heartier than a smooth tomato sauce.
Tomato and Eggplant Breakfast Sauce Vitamins & Minerals
Vitamins
Vitamin C
3.15mg · 3% DV
Vitamin E
0.35mg · 2% DV
B6
0.04mg · 2% DV
Vitamin K
2.46µg · 2% DV
Minerals
Sodium
84mg · 4% DV
Copper
0.03mg · 3% DV
Manganese
0.05mg · 2% DV
Potassium ⭐
74mg · 2% DV
Tomato and Eggplant Breakfast Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato and Eggplant Breakfast Sauce
To burn the 23 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.
What is Tomato and Eggplant Breakfast Sauce?
Tomato and Eggplant Breakfast Sauce is a Turkish-style cooked vegetable spread, made by simmering tomatoes and eggplant until soft and richly flavoured. Home recipes may include olive oil and seasoning, and the finished sauce can be smooth or slightly chunky.
In Turkey it is served at breakfast, spooned onto bread or eaten with bread for dipping, alongside foods such as cheese and olives. Its vegetables contribute lycopene and fibre, while the amount of oil can vary by recipe. Try it on whole-grain toast or serve a small bowl beside eggs for an easy breakfast.
How Nutritious Is Tomato and Eggplant Breakfast Sauce?
Nutrient density
High
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
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.
Is Tomato and Eggplant Breakfast 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 Tomato and Eggplant Breakfast Sauce Contain Allergens?
No known major allergens
Which Diets Is Tomato and Eggplant Breakfast 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
Tomato and Eggplant Breakfast Sauce Fat Profile
SATURATED
0.22g
MONOUNSATURATED
1g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.