Calories in Tomato paste

Tomato paste is a concentrated form of tomatoes that adds rich flavor and color to various dishes. This article explores the nutritional content of a 262-gram serving of tomato paste, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.

Nutrition Facts

A 262-gram serving of tomato paste provides a concentrated source of nutrients with significant health benefits. Here’s a detailed breakdown:

• Calories: Approximately 200
• Total Fat: 0.5 grams (0% Daily Value)
  • Polyunsaturated Fat: 0.3 grams
  • Monounsaturated Fat: 0.1 grams
• Cholesterol: 0 mg (0% Daily Value)
• Sodium: 164 mg (7% Daily Value)
• Total Carbohydrates: 50 grams (17% Daily Value)
  • Dietary Fiber: 12.1 grams (48% Daily Value)
  • Sugars: 38 grams
• Protein: 10.9 grams
• Vitamin D: 0 mcg (0% Daily Value)
• Calcium: 108 mg (8% Daily Value)
• Iron: 7.4 mg (41% Daily Value)
• Potassium: 2445 mg (52% Daily Value)

Carbohydrates

Tomato paste contains a significant amount of carbohydrates, with 50 grams per 262-gram serving. These carbohydrates include natural sugars (38 grams) and dietary fiber (12.1 grams), making tomato paste a nutrient-dense addition to meals.

Fiber

With 12.1 grams of dietary fiber per serving, tomato paste is an excellent source of fiber. Dietary fiber is essential for digestive health, promoting regular bowel movements, and aiding in the management of cholesterol levels and blood sugar control. High fiber intake can also contribute to a feeling of fullness, which can aid in weight management.

Vitamins and Minerals

Tomato paste is a rich source of several essential vitamins and minerals:

• Vitamin A: Derived from beta-carotene, important for vision, immune function, and skin health.
• Vitamin C: Acts as an antioxidant, supports the immune system, and enhances iron absorption.
• Calcium: Vital for bone health, muscle function, and nerve signaling.
• Iron: Essential for red blood cell production and oxygen transport.
• Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.

These nutrients play crucial roles in maintaining overall health and well-being.

Other Plant Compounds

Tomato paste is packed with various beneficial plant compounds, including:

• Lycopene: A powerful antioxidant that gives tomatoes their red color. Lycopene has been linked to numerous health benefits, including a reduced risk of heart disease and certain cancers.
• Beta-carotene: An antioxidant that the body converts to vitamin A.
• Naringenin: A flavonoid with anti-inflammatory properties found in tomatoes.
• Chlorogenic acid: Another antioxidant that may help lower blood pressure.

Health Benefits

The rich nutritional profile of tomato paste translates into several health benefits:

• Heart Health: Lycopene and potassium in tomato paste support heart health by lowering blood pressure and reducing cholesterol levels.
• Cancer Prevention: The antioxidants in tomato paste, especially lycopene, may reduce the risk of certain cancers, including prostate, lung, and stomach cancers.
• Digestive Health: The high fiber content promotes healthy digestion and regular bowel movements.
• Bone Health: Calcium and vitamin K contribute to maintaining strong and healthy bones.
• Immune Support: Vitamins A and C boost the immune system, helping the body fend off infections.

Foods with Calorie Content Equivalent

To understand the calorie content of tomato paste, here are some foods with a similar calorie count (200 calories):

• 2 medium bananas (about 236 grams)
• 1 cup of cooked quinoa (about 185 grams)
• 1 medium-sized baked potato (about 173 grams)
• 1.5 cups of cooked lentils (about 300 grams)
• 1 small avocado (about 150 grams)

These comparisons highlight how a serving of tomato paste can fit into a balanced diet without significantly increasing calorie intake.

Conclusion

A 262-gram serving of tomato paste contains approximately 200 calories and provides a concentrated source of essential vitamins, minerals, and beneficial plant compounds. The high carbohydrate and fiber content, along with significant amounts of vitamins A and C, calcium, iron, and potassium, make tomato paste a nutritious addition to a variety of dishes. Including tomato paste in your diet can support heart health, cancer prevention, digestive health, and overall well-being, making it a valuable component of a balanced diet.