Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cooked tomato without oil Calories
Rich in lycopene, low calorie
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cooked tomato without oil (180 g) has 36 calories. That works out to 20 calories per 100 g. It contains 7.7 g of carbs, 1.6 g of protein, 0.4 g of fat and 3.1 g of fiber. Its 18.9 mg of Vitamin C covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked tomato without oil Nutrition Facts
Selected: 1 cup (chopped) · 180 g
36
KCAL / 180G
Carbs
7.7g
· 3% DV
Protein
1.6g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 16% · Fat 9%
Cooked tomato without oil nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 1.6 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Chopped Cooked tomato without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 36 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 1 piece (small) | 60 g | 12 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 100 g | 20 kcal |
| 1 piece (medium) | 120 g | 24 kcal |
| 1 piece (large) | 180 g | 36 kcal |
| 1 serving (medium) | 180 g | 36 kcal |
| 1 serving (large) | 250 g | 50 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Cooked tomato without oil
How do you cook a tomato without oil without it sticking?
Cook the chopped tomato in a good nonstick pan over low to medium-low heat, stirring as it softens. It releases its own liquid; if the pan starts to catch before that happens, add a small splash of water rather than oil.
Does cooking a tomato without oil make its lycopene easier to absorb?
Yes, heating breaks down the tomato’s cell structure and can make lycopene easier for the body to access. Some dietary fat helps lycopene absorption, so you can serve the oil-free tomato alongside a meal that contains fat without adding oil to the pan.
Can you use a tomato cooked without oil to make pasta sauce?
Yes, a tomato cooked without oil works as a simple pasta sauce base. Simmer it uncovered until excess water evaporates, then add herbs, garlic, or seasoning. The result will be lighter and less rich than a sauce started with oil.
Should you peel a tomato before cooking it without oil?
No, peeling is optional when cooking a tomato without oil. The skin softens as it cooks, though it may remain noticeable in a smooth sauce. For a silky texture, peel the tomato first or blend the cooked mixture.
Why does a tomato cooked without oil taste more acidic?
A tomato cooked without oil can seem sharper because there is no oil to soften its texture and round out the flavor. Gentle, longer cooking reduces some of the raw-tasting edge, but it does not remove the tomato’s natural acidity.
How long does a tomato cooked without oil keep in the fridge?
A tomato cooked without oil generally keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat rather than repeatedly warming the whole batch.
Can you freeze a tomato cooked without oil?
Yes, you can freeze a tomato cooked without oil once it has cooled. Freeze it in airtight, meal-sized portions; thawed tomato is usually softer and may release extra liquid, so it works especially well in soups, stews, and sauces.
Which tomatoes work best when cooking without oil?
Ripe, meaty tomatoes are a good choice for cooking without oil because they produce a thicker result with less excess liquid. Plum or paste tomatoes work particularly well; very juicy tomatoes need more uncovered simmering to reduce.
Does cooking a tomato without oil destroy its nutrients?
No, cooking does not destroy all of a tomato’s nutrients. Heat can reduce some vitamin C, while softening the tomato can make lycopene more accessible. A shorter simmer is a practical way to soften it without prolonged heating.
Can you roast a tomato without oil?
Yes, you can roast a tomato without oil. Cut it in halves or wedges, place it cut-side up on parchment, and roast until softened and lightly browned. It may be less glossy than an oiled tomato but still develops a concentrated flavor.
Cooked tomato without oil Vitamins & Minerals
Vitamins
Vitamin C
18.9mg · 21% DV
B6
0.14mg · 8% DV
Vitamin A
75.6µg · 8% DV
Vitamin K
9.9µg · 8% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
396mg · 12% DV
Manganese
0.2mg · 9% DV
Phosphorus
43mg · 6% DV
Sodium
9mg · 0% DV
Cooked tomato without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked tomato without oil
To burn the 36 calories in 1 cup (chopped) (180 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 Cooked tomato without oil?
Cooked tomato without oil is simply tomato softened by cooking without added oil. It can be used as a quick base for soups, sauces and vegetable dishes, or added to eggs for a lighter take on dishes such as shakshuka. The exact flavour depends on the tomatoes: ripe ones turn mellow and sweet, while less ripe fruit keeps more of its tang.
Cooking gives the tomato a soft, spoonable texture, making it easy to pair with herbs, garlic, beans or grains. It is low in calories and rich in lycopene, so it adds plenty of tomato flavour without making a meal heavy. If it starts sticking in the pan, add a splash of water; serve it alongside a protein or spoon it over toast for a simple meal.
How Nutritious Is Cooked tomato without oil?
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 Cooked tomato without oil 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 Cooked tomato without oil Contain Allergens?
No known major allergens
Which Diets Is Cooked tomato without oil 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
Cooked tomato without oil Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Compare Cooked tomato without oil
Foods Similar to Cooked tomato without oil
Have another question about Cooked tomato without oil?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.