Tomatoes, cooked, as ingredient
Common food
Photo: Wikipedia
Cooked tomatoes are a soft, savory ingredient with a deep, concentrated umami flavor and a tender, often saucy texture. Nutritionally, they are a low-calorie source of fiber and natural sugars, but cooking them significantly boosts the bioavailability of the antioxidant lycopene.
💚 Why it's loved
People love cooked tomatoes for their profound ability to form the savory, umami-rich backbone of countless global cuisines, from pasta sauces to curries. Their natural sweetness and acidity balance rich dishes, and they act as a versatile, flavor-enhancing ingredient.
⚠️ Watch-outs & how to enjoy it better
The natural sugars and carbohydrates can contribute to blood sugar spikes, so individuals managing diabetes should monitor portions. Their acidity can also aggravate heartburn or acid reflux in some people. To counteract this, pair cooked tomatoes with protein (like beans or meat) and healthy fats (like olive oil) to slow sugar absorption and mitigate acidity.
Key benefits
- Excellent source of lycopene, a powerful antioxidant.
- Provides dietary fiber for digestive health.
- Low in calories and fat, supporting weight management.
- Contains vitamin C, which supports immune function.
- Rich in potassium, important for heart health and blood pressure.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The lycopene in tomatoes becomes more concentrated and up to 8 times more bioavailable when cooked, especially with a little oil, compared to raw tomatoes.
Full nutrition (scales with serving)
| Water | 93.2 g |
| Energy | 22.0 kcal |
| Protein | 1.1 g |
| Total lipid (fat) | 0.25 g |
| Carbohydrate, by difference | 4.9 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 3.3 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 30.0 mg |
| Potassium, K | 296 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 16.3 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.70 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 7.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 533 ug |
| Carotene, alpha | 120 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 3055 ug |
| Lutein + zeaxanthin | 146 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.9 ug |
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are cooked tomatoes healthier than raw?
They offer different benefits. Cooking breaks down cell walls, making lycopene and some antioxidants more available for your body to use. Raw tomatoes are higher in heat-sensitive vitamin C.
Why do canned tomatoes sometimes taste better for sauces?
They are often picked and canned at peak ripeness, ensuring consistent flavor and texture. The canning process also breaks down the tomatoes, giving sauces a smoother, more concentrated base.
How can I reduce the acidity of cooked tomatoes?
A common trick is to add a small pinch of sugar or a shredded carrot during cooking. Simmering for a longer time also helps mellow the acidity, as does pairing the dish with a dairy component like cream or cheese.