Tomato paste has just 82 kcal but 98 mg sodium per 100 g. Heat processing increases the bioavailability of tomato compounds compared to fresh tomatoes (Fielding et al., Mol Nutr Food Res 2005). A tablespoon (16 g) adds just 13 calories. Track the amount used in sauces – small volumes concentrate into larger pots.
How should I track Tomato paste?
Tomato paste is high in potassium. Small amounts of Tomato paste add up faster than most people realize. A systematic review (Whitton et al., Adv Nutr 2022) found that condiments are among the most frequently omitted items in food logs — skipped 1–80% of the time. A tablespoon of mayo or dressing can add 50–100 calories, and most people use two or three tablespoons without measuring. The fix is simple: keep a teaspoon or scale near your plate and measure once. Sauces and dressings are often the hidden reason a "healthy" salad ends up at 600+ calories.