Tomato, puree, canned
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Canned tomato puree is a smooth, concentrated paste made from cooked and strained tomatoes, offering a deep, rich umami flavor and a velvety, thick texture. Nutritionally, it's a low-calorie powerhouse, providing a significant dose of lycopene and fiber for its modest energy footprint. Its concentrated nature means a little goes a long way in building a robust flavor base.
Calorie split: 15% protein · 79% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore it for its ability to instantly deepen the flavor and color of dishes, providing a consistent, rich tomato backbone without the prep work of fresh tomatoes. It's a kitchen hero for quick weeknight meals, embodying the comforting heart of many global cuisines.
⚠️ Watch-outs & how to enjoy it better
Some commercial brands can be high in sodium, which is a consideration for those monitoring salt intake. To counteract this, choose 'no salt added' versions or rinse the puree lightly. Additionally, its concentrated acidity can occasionally trigger heartburn in sensitive individuals; pairing it with a small amount of fat (like olive oil) or a pinch of sugar can help balance the acidity.
Key benefits
- Excellent source of the antioxidant lycopene, which is more bioavailable after cooking.
- High in dietary fiber, supporting digestive health.
- Very low in fat and calories, making it a nutrient-dense ingredient.
- Provides vitamin C and potassium.
- Acts as a versatile, shelf-stable base for countless sauces and soups.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The lycopene in canned tomato puree is often more easily absorbed by the body than the lycopene in raw tomatoes, because the cooking and canning process breaks down tough cell walls and concentrates the compound.
Full nutrition (USDA data · scales with serving)
| Water | 89.1 g |
| Energy (Atwater General Factors) | 40.8 kcal |
| Energy (Atwater Specific Factors) | 34.8 kcal |
| Nitrogen | 0.25 g |
| Protein | 1.6 g |
| Total lipid (fat) | 0.27 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 8.0 g |
| Fiber, total dietary | 2.0 g |
| Sugars, Total | 4.3 g |
| Sucrose | 0.00 g |
| Glucose | 2.1 g |
| Fructose | 2.3 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Calcium, Ca | 17.6 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 19.3 mg |
| Phosphorus, P | 34.1 mg |
| Potassium, K | 416 mg |
| Sodium, Na | 29.4 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.14 mg |
| Vitamin C, total ascorbic acid | 10.4 mg |
Fat & fatty acid profile (per 100g)
Estimated from Tomato products, canned, sauce, with tomato tidbits — USDA does not publish this profile for Tomato.
| Fatty acids, total saturated | 0.06 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.16 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.01 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Tomato products, canned, sauce, with tomato tidbits — USDA does not publish this profile for Tomato.
| Tryptophan | 0.01 g |
| Threonine | 0.03 g |
| Isoleucine | 0.03 g |
| Leucine | 0.04 g |
| Lysine | 0.04 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.03 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.17 g |
| Glutamic acid | 0.53 g |
| Glycine | 0.02 g |
| Proline | 0.03 g |
| Serine | 0.03 g |
FAQ
What's the difference between tomato puree, paste, and sauce?
Tomato puree is a lightly cooked and strained tomato product with a pourable consistency. Tomato paste is much thicker and more concentrated, cooked down further. Tomato sauce is a finished, seasoned product, often with added herbs and spices, ready to eat.
Can I use tomato puree as a substitute for fresh tomatoes?
Yes, but it's a concentrated substitute. As a general rule, use about 1/2 cup of puree for every 1 cup of chopped fresh tomatoes, and you may need to add a bit of water to achieve the desired consistency in your recipe.
Is canned tomato puree healthy?
Generally, yes. It's low in calories and fat, high in fiber, and a great source of lycopene. The main nutritional consideration is often added sodium, so checking labels for low-sodium or no-salt-added options is a good practice.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.41 kcal/g · 15% calories from protein · 2.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.