Group · Condiments & sauces
Tomato puree
Tomato puree is a concentrated preparation made by reducing ripe, cooked tomatoes and then sieving them. Thicker than a passata and less concentrated than tomato paste, it is a versatile cooking base found in countless Mediterranean recipes. With just 47.6 kcal per 100 g, it stays light while adding flavour, colour and a little fibre. Its composition shows 1.5 g of protein, 8.42 g of carbohydrate and 0.2 g of fat per 100 g, as well as a natural content of lycopene, the characteristic pigment of the tomato. Often sold in jars, cartons or tins, it fits easily into a balanced, tasty diet every day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 48 kcal |
| Kilojoules | 202 kJ |
| Protein | 1,5 g |
| Carbohydrate | 8,5 g |
| Fat | 0,2 g |
| Fibre | 1,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium798 mg40 %
- Vitamin E2,3 mg19 %
- Copper0,15 mg15 %
- Vitamin B60,18 mg13 %
- Vitamin C9 mg11 %
- Vitamin B10,1 mg9 %
- Vitamin B31,3 mg8 %
- Magnesium30 mg8 %
- Vitamin B9dietary folate equivalents72 µg
See the other 12 nutrients
- Manganese0,16 mg8 %
- Phosphorus41,9 mg6 %
- Iron0,6 mg4 %
- Vitamin B50,25 mg4 %
- Vitamin B20,05 mg4 %
- Calcium19,9 mg2 %
- Zinc0,2 mg2 %
- Iodine2,2 µg1 %
- Omega-6 LA0,11 g1 %
- Total omega-30,02 g1 %
- Selenium0,4 µg1 %
- Omega-3 ALA0,01 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Tomato puree is used as a base for simmering, coating or binding many dishes. A portion of 2 to 4 tablespoons is generally enough to flavour a plate without piling on the calories. It goes wonderfully with garlic, onion, basil, oregano and a drizzle of olive oil, which also helps you absorb lycopene, more available after cooking.
Everyday tips:
- Use it as a sauce base for pasta, rice, stuffed vegetables or slow-cooked dishes.
- Choose versions with no added sugar or salt to keep better control of your intake.
- Once opened, keep it in the fridge and use it within 3 to 4 days, or freeze it in portions.
- Thin it with a little water or stock for a runnier texture.
In terms of nutrition facts, tomato puree is low in calories and fat, with moderate carbohydrates and useful fibre for digestive comfort. Its glycaemic index is generally low to moderate. It also provides potassium and vitamin C, making it a handy ally for balanced home cooking. To vary your bases, you can compare it with seasoned tomato sauce or the thick passata used in bolognese sauce.
For active people: tomato puree is an excellent way to add flavour to dishes rich in complex carbohydrates (wholewheat pasta, rice, semolina) eaten before or after exercise, without adding unnecessary fats. Combined with a source of lean protein such as chicken or fish, it makes a balanced recovery meal. If you plan your meals for the week, it fits perfectly into a batch cooking approach by making large quantities of homemade sauce.
Weight control: beware of shop-bought versions enriched with sugar, salt or oil, which can push up the calories and the sodium content. Read the labels and choose a short ingredients list. To season without overdoing it, a good tomato puree is better than a rich sweet sauce such as ketchup. You can compare its figures with other products using the food calorie table, and explore other options in the Condiments & Sauces family to liven up your lighter dishes without guilt.