Tomato Paste Nutrition Facts & Health Benefits

Tomato paste makes several antioxidant compounds more bioavailable
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Table of Contents

How This Helps

Useful in:
Cardiovascular disorders | Antioxidants | Anti-inflammatory | Skin | Bones | Cancer | Anti-aging | Obesity | Asthma | Women health | Macular degeneration |


Serving size: 100 g
Nutrients Amount
Water 73.5 g
Energy 82 kcal
Protein 4.32 g
Total lipid (fat) 0.47 g
Carbohydrate, by difference 18.91 g
Fiber, total dietary 4.1 g
Sugars, total 12.18 g
Calcium, Ca 36 mg
Iron, Fe 2.98 mg
Magnesium, Mg 42 mg
Phosphorus, P 83 mg
Potassium, K 1014 mg
Sodium, Na 59 mg
Zinc, Zn 0.63 mg
Vitamin C, total ascorbic acid 21.9 mg
Thiamin 0.06 mg
Riboflavin 0.153 mg
Niacin 3.076 mg
Vitamin B-6 0.216 mg
Folate, DFE 12 µg
Vitamin A, RAE 76 µg
Vitamin A, IU 1525 IU
Vitamin E (alpha-tocopherol) 4.3 mg
Vitamin K (phylloquinone) 11.4 µg
Fatty acids, total saturated 0.1 g
Fatty acids, total monounsaturated 0.067 g
Fatty acids, total polyunsaturated 0.16 g
Source: USDA Nutrient Database No. 28

Science and Research

The preparation of tomato paste makes several antioxidant compounds more bioavailable, thus improving their absorption in the body. The process increases the lycopene content as compared to raw tomatoes. This compound reduces inflammatory diseases and is also important to decrease the risk of cancer, especially prostate cancer.
One of the major advantages of eating tomato paste is its remarkable property of decreasing erythema or sunburn by more than 40 %. This property has been attributed to the antioxidant properties of carotenoids present in tomato paste, especially lycopene. 
High Cholesterol:
The high carotenoid content present in tomato paste has several heart benefits. They decrease the levels of LDL cholesterol (bad cholesterol) and also prevent its oxidation. Oxidation of cholesterol leads to plaque formation, which is a major cause of atherosclerosis. Tomato paste, if regularly consumed, also decreases the blood pressure and improves the flow-mediated dilation of the blood vessels, which is a measure to determine the ability of blood vessels to relax. This helps in proper blood flow and decreases several heart diseases.

How to make tomato paste?

There’s more to eating tomatoes than their excellent taste, and they’re terrific for your health. What’s far better than tomatoes? How about tomato paste!

Even if you cook from scratch, tomato paste is a handy staple you will want in your pantry. It’s similar nutritional value to fresh tomatoes because it is merely the essence of tomatoes in concentrated form. Only a tablespoon of tomato paste is a fantastic source of antioxidants and contains iron, potassium, and vitamin B.

How do you make tomato paste? Simmer fresh tomatoes until they start to break apart. Then they’re strained to remove the seeds and skin, and cooked for at least several hours until their moisture disappears and they become a thick paste. Salt and olive oil are generally added, but some include other seasonings and sweeteners. One small can of tomato paste is enough to make a quick dish that can yield at least four servings. 

Tomato paste nutrients

A 1-tbsp. serving of tomato paste comprises only 13 calories and no fat. Additionally, it supplies 244 international units of vitamin A, which is essential to eyesight health, reproduction, and fetal development. Tomato paste supply 3.5 mg of the Vitamin C antioxidant that enhances immunity and tissue repair. Additionally, it is a source of vitamin K and a number of B vitamins. 

Other key nutrients that contribute to your health are:


Tomatoes are an excellent food source of lycopene, a potent antioxidant that belongs to the vitamin A family. It is often in the news because of its capacity to reduce prostate cancer, but studies have produced mixed results, according to a review in November 2011 from the “Cochrane Database of Systematic Reviews.” Another study reported that men who ate more lycopene had a lower risk of strokes. 

Vitamin C

Vitamin C is an excellent antioxidant. It creates endorphins and hydration, which supports your ligaments and skin. Its antioxidant capabilities prevent damage from free radicals through the entire body, including providing antioxidant protection to fats and proteins in your brain. Vitamin C on your skin helps limit damage from exposure to sunlight. Men should get 90 mg of vitamin C in their everyday diet, while women need 75 mg. 


The practice of earning tomato paste makes some of these antioxidants in tomatoes more bioavailable. Antioxidants scavenge free radicals in the body related to disease and aging. The production process of heating tomatoes actually raises tomato’s total antioxidant activity; especially one called lycopene. High intakes of tomato products such as tomato paste containing lycopene may correlate with decreased risk of prostate cancer.

Health benefits of tomato paste

How do tomatoes can improve your health?

Tomatoes are loaded with many health advantages. They are incredibly versatile and can be ready in a seemingly endless number of dishes, in addition to being great to eat independently. Keep reading to discover why you will need to stop neglecting tomatoes as part of your regular balanced diet.

1. Tomatoes make your skin healthy.

Tomatoes are high in lycopene, a material that is used in some of the more pricy facial cleansers which are available for purchase over-the-counter.

If you wish to try tomatoes for skin care, you will need to begin with about eight to twelve tomatoes. Peel the tomatoes and place the skin in your face with the interior of the tomato touching your skin.

Leave the tomatoes on your face for about 15 minutes, then wash to get a  clean and shiny face. If some redness occurs, it should fade with time.

2. Tomatoes provide essential antioxidants.

Tomatoes Have plenty of vitamin A and Vitamin C that function as antioxidants to neutralize harmful free radicals in the blood. Free radicals in the bloodstream are harmful because they could cause cell damage. Bear in mind, the redder the tomato you eat is, the more beta-carotene it comprises. Moreover, you also need to bear in mind that cooking destroys Vitamin C, so for these advantages, the tomatoes will need to be eaten raw.

3. Tomatoes help maintain healthy bones.

Tomatoes have a substantial quantity of calcium and vitamin K. These two nutrients are crucial in strengthening and performing minor repairs on the bones in addition to the bone tissue.

4.  Tomatoes make your hair healthy.

The Vitamin A in tomatoes works flawlessly to keep your hair shiny and healthy. Additionally, it also does wonders for your eyes, bones, skin, and teeth.

5. Tomatoes may help prevent several kinds of cancer.

Scientific studies have been conducted that indicate the elevated levels of lycopene in tomatoes work to lower your odds of developing prostate, colorectal, and stomach cancer.

Lycopene is a natural antioxidant that works efficiently to impede the growth of cancerous cells. Cooked tomatoes produce more lycopene, so go ahead and cook up a batch of your mother’s famous tomato soup.

6. Tomatoes are great for your eyes.

Vitamin A found in tomatoes is excellent for improving your vision. Additionally, eating tomatoes is one of the best foods to eat to stop the progression of night blindness.

7. Control blood glucose:

Tomatoes are packed full of this valuable mineral called chromium. It helps diabetics keep their blood glucose levels under greater control.

8. Tomatoes help repair damage caused by smoking.

Tomatoes can reduce the quantity of damaged done to your body by smoking cigarettes. Tomatoes contain coumaric acid and chlorogenic acid, which work to protect the body from carcinogens that are created from cigarette smoke.

9. Tomatoes are good for your kidneys.

Adding tomatoes into your diet has been demonstrated in some studies to decrease the chance of kidney stones.

9. Tomatoes are healthy for your heart.

Due to the Vitamin B and potassium in tomatoes, they are effective in reducing cholesterol levels and lowering blood pressure. Therefore, by including tomatoes on your everyday balanced diet, you can efficiently prevent heart attacks, strokes in addition to many other heart-related issues that might threaten your life.

Manufacturers use tomato paste for a number of juices and ketchup. You may add tomato paste to marinara or meat sauce for pasta to intensify the flavors and supply a thick texture.

You can dilute the tomato paste with water, broth, canned tomatoes with their juice or the fluids in the dish you are making. In a pinch, it creates a simple tomato sauce, but it is going to taste dull without additives, such as garlic, onion, paprika, and oregano. Tomato paste makes a fantastic base for chili, stews, and soups.