Tomato paste is a thick and concentrated paste made from tomatoes that have been cooked for several hours to reduce the moisture content. One serving of tomato paste, which is 33g, contains around 30 calories.

Apart from being low in calories, tomato paste is rich in essential vitamins and minerals. It is an excellent source of vitamin C and potassium, and also contains small amounts of iron, magnesium, and zinc.

In this article, we will delve further into the nutritional benefits of tomato paste, how it can be used in cooking, and its role in different cuisines around the world.

What is tomato paste?

Tomato paste is made by cooking tomatoes for several hours and then straining them to remove the seeds and skins. The remaining pulp is then further reduced to form a thick, concentrated paste. It is typically sold in cans or tubes, and is widely used in dishes like stews, soups, and sauces to impart a rich, savory flavor. Due to its concentrated flavor and texture, a little bit of tomato paste can go a long way in enhancing the taste of a dish.

Calories in tomato paste

One serving of tomato paste, which is 33g, contains around 30 calories. This makes it a low-calorie ingredient that can be used in a variety of dishes without adding too many calories. However, it's important to note that many commercially available tomato paste brands contain added salt and sugar. It's always a good idea to check the label and choose a brand that is low in added sugars and sodium.

Tomato paste and its vitamins and minerals

Tomato paste is a rich source of essential vitamins and minerals. One serving contains around 15% of the daily recommended intake of vitamin C and 7% of the daily recommended intake of potassium. It also contains small amounts of iron, magnesium, and zinc, which are essential minerals for maintaining good health. Adding tomato paste to your dishes can be a good way to boost your nutrient intake and add flavor to your meals.

Tomato paste as a source of lycopene

Tomatoes are well-known for their high content of lycopene, a powerful antioxidant that is thought to have numerous health benefits. Since tomato paste is made from cooked tomatoes, it is an excellent source of lycopene. One serving contains around 16% of the daily recommended intake of lycopene. Studies have shown that consuming foods rich in lycopene can help lower the risk of certain types of cancer, heart disease, and other chronic illnesses.

Tomato paste and its health benefits

In addition to being a good source of essential vitamins, minerals, and antioxidants, tomato paste may offer several potential health benefits. For example, studies have shown that adding tomato paste to your diet may help lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health. Tomato paste may also have anti-inflammatory properties and could help reduce the risk of certain types of cancer.

Tomato paste and its use in cooking

Tomato paste is a versatile ingredient that can be used in a variety of dishes to add flavor and texture. It's commonly used as a base for tomato-based sauces, stews, soups, and casseroles, and can also be used as a flavoring for meat dishes, marinades, and salad dressings. When cooking with tomato paste, it's always a good idea to start with a small amount and increase gradually to avoid overpowering the dish. You can also dilute it with water or stock to achieve a milder flavor if desired.

How to store tomato paste

Tomato paste can be stored in the refrigerator for up to 5 days once opened. To extend its shelf life, you can transfer it to an airtight container and freeze for up to 3 months. If you only need a small amount of tomato paste for a recipe, you can also freeze it in an ice cube tray and then transfer the frozen cubes to a freezer bag for easier storage. Remember to label and date the container or bag so you know when it was frozen, and always thaw the tomato paste in the refrigerator before using.

Tomato paste and its versatility

Because of its concentrated flavor and texture, tomato paste is a versatile ingredient that can be used to add depth of flavor to many different dishes. It works particularly well in tomato-based sauces for pasta, pizza, and lasagna, as well as in soups, stews, and casseroles. You can also use tomato paste to make homemade barbecue sauce, as a marinade for grilled meats, or to add a rich umami flavor to vegetarian and vegan dishes.

Tomato paste in cuisines around the world

Tomato paste is a common ingredient in many different cuisines around the world, from Italian pasta dishes to Middle Eastern stews and Indian curries. In African cuisine, tomato paste is often used as a base for soups and stews, and in Mexican cuisine it is a key ingredient in salsa and other spicy sauces. Even in countries where tomatoes are not traditionally grown or used, such as China and Japan, tomato paste is becoming more popular as a way to add new flavors and textures to traditional dishes.

Tomato paste vs. tomato sauce

There is often confusion between tomato paste and tomato sauce, but they are actually two different products with different uses and flavors. Tomato paste is a concentrated, thick paste made from cooked tomatoes, while tomato sauce is a thinner, more liquid sauce that is made from a blend of cooked tomatoes and other ingredients like onion, garlic, and herbs. Tomato paste is often used as a flavoring or thickener for sauces, soups, and stews, while tomato sauce is a popular condiment for pasta dishes and pizza.