Tomato paste scores well at 73/100, primarily due to its high concentration of beneficial micronutrients and fiber, making it a valuable addition to many dishes.
This minimally processed (NOVA 1) food is a concentrated source of nutrients.
A 100g serving provides 4.7g of fiber, contributing significantly to daily intake.
Rich in potassium with 971.6mg per 100g, supporting electrolyte balance.
Offers 18% DV for iron and 20% DV for Vitamin C in a 100g serving.
Contains no added sugar, saturated fat, or trans fat, aligning with healthy eating patterns.
Scores +8 points above the vegetable category average (65/100 across 68 foods).
Tomato paste earns a strong FoodScore of 73/100, placing it in the 'Good' category. This high score is largely driven by its excellent nutritional profile, particularly its micronutrient density and fiber content. It receives a significant bonus for its 4.7g of fiber per 100g, which is beneficial for digestive health and satiety. Additionally, the paste is rich in several key micronutrients, including 971.6mg of potassium (21% DV), 3.19mg of iron (18% DV), 49.61mg of magnesium (12% DV), and 20% DV of Vitamin C, collectively earning it an 8-point bonus. As a NOVA class 1 food, it is minimally processed, contributing a substantial 10-point bonus. The absence of added sugar, saturated fat, and trans fat means it incurs no penalties in these areas. To achieve an even higher score, tomato paste would need to naturally contain a broader spectrum of vitamins and minerals, such as Vitamin A, D, B12, or folate, which are not present in significant amounts.
Health benefits
What the nutrients in tomato paste canned actually do for you, grounded in established dietary science.
Supports Heart Health
Tomato paste can contribute to heart health due to its rich potassium content and favorable fat profile. A 100g serving provides 971.6mg of potassium, which is 21% of the Daily Value. Dietary guidelines emphasize the role of potassium in managing blood pressure by counteracting the effects of sodium. Furthermore, tomato paste contains virtually no saturated fat or trans fat, both of which are linked to increased risk of cardiovascular disease. The fiber content also plays a role in maintaining healthy cholesterol levels. While beneficial, it's important to consume tomato paste as part of a balanced diet for overall heart health.
Aids in Blood Sugar Management
The fiber content in tomato paste can be beneficial for blood sugar management. With 4.7g of fiber per 100g, it contributes to a feeling of fullness and can help slow the absorption of sugars into the bloodstream, preventing rapid spikes. This is particularly important for individuals managing diabetes or seeking to maintain stable energy levels. As a minimally processed food (NOVA 1) with no added sugar, it avoids the pitfalls of many processed foods that can negatively impact glycemic control. Incorporating fiber-rich foods like tomato paste into meals can be a simple strategy to support metabolic health.
Boosts Iron Intake
Tomato paste is a notable source of iron, an essential mineral for various bodily functions, including oxygen transport and energy production. A 100g serving provides 3.19mg of iron, which is 18% of the Daily Value. This is particularly valuable for individuals who may struggle to meet their iron needs, such as vegetarians or those with iron deficiency. The presence of Vitamin C (20% DV) in tomato paste further enhances the absorption of non-heme iron from plant sources. While a good source, it should be consumed alongside other iron-rich foods for comprehensive intake.
Contributes to Digestive Health
The significant fiber content in tomato paste makes it beneficial for digestive health. With 4.7g of fiber per 100g, it helps promote regular bowel movements and can prevent constipation. Dietary fiber also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. A well-functioning digestive system is crucial for nutrient absorption and overall well-being. Including fiber-rich ingredients like tomato paste in meals can be an easy way to increase daily fiber intake, but adequate hydration is also key.
Tomato paste scores well at 73/100, primarily due to its high concentration of beneficial micronutrients and fiber, making it a valuable addition to many dishes.
How to eat it
Tomato paste is a versatile and concentrated ingredient, typically used to deepen the flavor and thicken sauces, stews, and soups in American cuisine. Its intense tomato flavor makes it a foundational component in many savory dishes, often cooked briefly to develop its sweetness before other liquids are added. A common serving size is 1-2 tablespoons, which provides a significant flavor punch and nutrient boost without adding excessive calories.
To enhance flavor, sauté tomato paste in a little olive oil for a few minutes before adding other ingredients to your sauce or stew.
For easy portioning, freeze leftover tomato paste in 1-tablespoon dollops on a baking sheet, then transfer to a freezer bag for future use.
Combine tomato paste with vegetable broth and herbs to create a quick, flavorful base for soups and braises.
Stir a tablespoon of tomato paste into scrambled eggs or omelets for a savory, nutrient-rich breakfast or brunch option.
Things to keep in mind
Tomato paste is generally considered safe for consumption by most healthy adults. There are no widely documented common allergies specifically to tomato paste, beyond general tomato allergies. Individuals with acid reflux or GERD may find that acidic tomato products, including paste, can exacerbate their symptoms, especially in large quantities. As with any concentrated food product, moderation is key. There are no known significant drug interactions or specific populations for whom tomato paste is contraindicated at normal serving sizes.
Yes, canned tomato paste is generally considered healthy. It scores 73/100 on FoodScore, indicating a good nutritional profile. It's a concentrated source of fiber (4.7g per 100g) and essential micronutrients like potassium (971.6mg), iron (3.19mg), and Vitamin C (20% DV). It also contains no added sugar or unhealthy fats.
Is tomato paste good for heart health?
Tomato paste can be beneficial for heart health. Its high potassium content (971.6mg per 100g) helps support healthy blood pressure. Additionally, it is very low in sodium and contains no saturated or trans fats, aligning with dietary recommendations for cardiovascular well-being. The fiber content also contributes to maintaining healthy cholesterol levels.
Is tomato paste ultra-processed?
No, tomato paste is not considered ultra-processed. It falls into NOVA class 1, meaning it is minimally processed. It's essentially tomatoes that have been cooked down and strained, concentrating their natural flavors and nutrients without the addition of industrial ingredients or excessive processing.
How should I store leftover tomato paste?
To store leftover tomato paste, transfer it to an airtight container in the refrigerator, where it will last for about 5-7 days. For longer storage, you can freeze it in 1-tablespoon portions on a baking sheet, then transfer the frozen dollops to a freezer-safe bag. This allows for convenient use in future recipes.
What can I use as a substitute for tomato paste?
If you don't have tomato paste, you can often substitute with tomato sauce or crushed tomatoes, though you'll need to cook them down significantly to achieve a similar consistency and concentrated flavor. For a different flavor profile, red pepper paste or even a small amount of sun-dried tomato paste can work in some recipes, but adjust for taste and liquid content.
Does tomato paste contain added sugar or sodium?
No, the tomato paste analyzed here contains 0g of added sugar and only 61.15mg of naturally occurring sodium per 100g serving. This makes it a good choice for those monitoring their intake of these ingredients. Always check the label of specific brands, as formulations can vary, but traditional tomato paste is typically free of added sugars and low in sodium.