Health Benefits and Nutrition Facts Of Fresh Tomato Vs Tomato Puree


Health Benefits and Nutrition Facts Of Fresh Tomato Vs Tomato Puree


Tomato is a fruit that is widely available in India. Yes, tomato is a fruit and not a vegetable but the poor thing is always counted among vegetables! Red, juicy tomatoes are always a welcome part of salads and various cuisines.

Tomatoes are low in calories with just 18 calories per 100 g. They have zero cholesterol levels. They are loaded with vitamins and minerals and are wonderful sources of antioxidants and dietary fibre.

Having so many credentials, they are recommended to people who want to lose weight and those who want to control their cholesterol.


Health benefits of Tomato

  • The antioxidants found in tomatoes are scientifically proven to be cancer protecting which includes cancer of the colon, breast, lung, prostate and also endometrial and pancreatic tumors.
  • A unique flavanoid antioxidant called Lycopene is present in tomatoes. This gives the tomato its redness. Thus more red a tomato the moe lycopene it contains. This antioxidant helps in protecting cells from free radical damage. It is also known to protect the skin from harmful UV rays.
  • Another flavanoid found in tomatoes is Zea-xanthin. It protects the eyes from age related diseases in the elderly as it filters UV rays.
  • The pigments found in tomatoes are good for eye, skin and bone health.
  • The fruit contains very good levels of vitamin A, Also, they are a good source of antioxidant vitamin-C. They have average amounts of B complex vitamins and essential minerals like calcium, iron, manganese and few other trace elements.

Nutrition facts of fresh tomato

Nutrition chart of Tomato

Net carbs-2.69 g

Source: USDA

Fresh tomato has 22% of the RDA of vitamin C and 16% of the RDA of vitamin A.

Tomato puree


Tomato puree is made by cooking and straining tomatoes. It is a thick liquid that makes cooking process a lot easier. The skin and seeds are removed in a puree.

Puree is readily available in supermarkets and is a great help in cooking. The most commonly available tomato puree is that of Dabur.

Nutrition facts of tomato puree, without added salt

Nutrition chart of tomato puree

Net carbs- 7.18 g

Source: USDA

Both fresh tomato and tomato puree have their own benefits. Certain dishes require you to add freshly sliced/diced tomato whereas there are other dishes can be made easily with the puree. Tomato puree is also used in soups and western cuisine.

Comparing the nutrition facts of both fresh tomato and tomato puree you can see that the puree has 38 calories per 100 g where as the fresh tomato has just 18 calories. What has to be remembered here is that, puree is obtained by cooking and straining tomatoes. The Dabur tomato puree says that 2 table spoons are equal to 1 tomato. So, you can easily find out that the puree is concentrated.

The net carbs of tomato puree is more than that of 100 g of fresh, red tomatoes. But when 2 table spoons are replacing 1 tomato this is expected! Cholesterol in both the fresh tomato and the puree is zero.

How did you find the Nutrition facts of Fresh tomato vs tomato puree?

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