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Tomato, pan-cooked without oil Calories
Pan-cooked tomato without added oil, low-calorie
CALORIES
GI
POTASSIUM
FIBER
Tomato, pan-cooked without oil Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.8g
· 77%
Protein
1g
· 16%
Fat
0.2g
· 7%
Fiber
1.4g
Tomato, pan-cooked without oil Vitamins & Minerals
Vitamins
Vitamin C
11mg · 12% DV
Vitamin K
7.5µg · 6% DV
B6
0.08mg · 5% DV
Vitamin A
35µg · 4% DV
Minerals
Potassium ⭐
230mg · 7% DV
Magnesium
11mg · 3% DV
Phosphorus
24mg · 3% DV
Calcium
10mg · 1% DV
Tomato, pan-cooked without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato, pan-cooked 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 Tomato, pan-cooked without oil Contain Allergens?
No known major allergens
Which Diets Is Tomato, pan-cooked 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
✓ Suitable
Low FODMAP
— Not suitable
Tomato, pan-cooked without oil Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Tomato, pan-cooked without oil
Tomato, pan-cooked without oil — Frequently Asked Questions
Does pan-cooking tomatoes without oil change their nutrition a lot?
Cooking drives off some water, so the flavor becomes more concentrated and nutrients may appear denser per 100 g. Heat can reduce some sensitive vitamins, but it may also improve the availability of lycopene from tomatoes.
How can I make oil-free pan-cooked tomatoes taste better?
Cook them briefly over medium heat so they soften without turning watery. Salt, black pepper, garlic, oregano, basil, or chili can add plenty of flavor even without oil.
Why do tomatoes release so much liquid in the pan, and how can I reduce it?
Tomatoes naturally contain a lot of water, so overcrowding the pan or using very high heat makes them steam and leak more juice. Use a wide pan, keep them in a single layer, and avoid stirring too often.
Are oil-free pan-cooked tomatoes a good breakfast food?
Yes, they pair well with eggs, cottage cheese, white cheese, or whole-grain bread. They are light and savory, so they can fit a breakfast that does not feel too heavy.
Are they better before or after a workout?
On their own, they are too low in protein to be ideal for post-workout recovery, so pairing them with eggs, yogurt, or another protein source works better. Before training, they can fit into a light meal that is easy to digest for many people.
What should I eat with pan-cooked tomatoes to make a more balanced meal?
Add a protein source such as eggs, yogurt, cheese, tofu, or legumes, and include a whole grain or other filling side if needed. That turns a light vegetable dish into a more complete meal.
Are cooked tomatoes easier on the stomach than raw tomatoes?
Some people tolerate cooked tomatoes better because heating softens the texture. But if you are sensitive to tomato acidity or have reflux, cooked tomatoes can still cause discomfort.
How long do pan-cooked tomatoes keep in the fridge?
If cooled promptly and stored in a sealed container, they usually keep for up to 3 days in the refrigerator. Reheat only the portion you plan to eat to preserve quality.
Can I freeze pan-cooked tomatoes?
Yes, but the texture will usually become softer and more watery after thawing. They are best used later in sauces, soups, or egg dishes rather than as a stand-alone side.
Is it true that tomatoes lose all their benefits once cooked?
No, that is a common oversimplification. Cooking can lower some heat-sensitive vitamins, but it can also make certain compounds, especially lycopene, easier for the body to use.
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Nutrition data compiled from USDA FoodData Central and scientific sources.