What Exactly Are Tomato Puree and Tomato Sauce?
Before delving into the nutritional differences, it’s important to clarify what each product is. While both start with ripe, crushed tomatoes, their final form and ingredients differ significantly.
Tomato Puree is made by cooking and straining tomatoes to remove the seeds and skin, resulting in a thick, smooth liquid. In commercial products, puree often contains only tomatoes and salt, with a brighter, fresher tomato flavor than sauce. It is considered a base ingredient, ready for custom seasoning.
Tomato Sauce, on the other hand, is a ready-to-use product that is typically thinner than puree and is already seasoned. Common additions include herbs, spices like garlic and onion powder, and often a significant amount of added sugar or corn syrup to balance the acidity. Sodium content is also generally much higher in commercial sauces.
Nutritional Showdown: Puree vs. Sauce
The most significant nutritional disparities between puree and sauce stem from the additives found in commercial versions. For health-conscious individuals, this is a critical factor when choosing between them.
The Lycopene Advantage
Interestingly, the cooking process used to create both puree and sauce makes the antioxidant lycopene more accessible to the body than it is in raw tomatoes. Lycopene is linked to a reduced risk of certain cancers and improved heart health. Cooking tomatoes with a little fat, like olive oil, further enhances the absorption of this fat-soluble nutrient. Therefore, both puree and sauce offer this benefit, as long as they are cooked.
The Case Against Added Sugars and Sodium
For many commercially available tomato sauces, the primary nutritional drawback is the inclusion of added sugars and high levels of sodium. Sugar is often added to counteract acidity and enhance flavor, while sodium is used for seasoning and preservation. For those watching their sugar or salt intake, such as individuals with diabetes or high blood pressure, these additives can be problematic.
Tomato puree is typically the safer bet in this regard. As a more basic ingredient, most brands contain only tomatoes and salt, and many offer no-salt-added versions. This gives you full control over how much seasoning, if any, goes into your final dish.
Comparison Table: Tomato Puree vs. Tomato Sauce
| Feature | Tomato Puree | Tomato Sauce |
|---|---|---|
| Ingredients | Cooked, strained tomatoes, possibly salt | Cooked, strained tomatoes, often with added salt, sugar, and seasonings |
| Consistency | Thick, smooth liquid, thicker than sauce | Thinner, more liquid than puree |
| Flavor Profile | Brighter, fresher, more unadulterated tomato taste | Seasoned, sometimes sweeter and less intensely tomato-flavored |
| Added Sugar | Typically none, only natural tomato sugars | Often includes added sugars or high-fructose corn syrup |
| Added Sodium | Generally lower, with no-salt-added options widely available | Often high, though low-sodium versions exist |
| Culinary Use | Versatile base for custom sauces, soups, and stews | Ready-to-use for pasta, chili, and other dishes |
Cooking with Puree for Healthier Outcomes
By choosing tomato puree, you gain the power to customize your meals. Instead of relying on pre-seasoned sauce, you can build your own flavor profile from scratch, which is particularly beneficial for managing your intake of sodium and sugar.
For a healthier pasta sauce, for example, you can use tomato puree as a base. Sauté some chopped onion and garlic in a little olive oil, then add the puree. Simmer to your desired thickness and add your own fresh herbs like basil and oregano, along with salt and pepper to taste. This method gives you complete oversight of every ingredient that goes into your meal.
When to choose sauce? Convenience. For busy weeknights or recipes where customization isn’t a priority, a low-sodium, low-sugar commercial tomato sauce can be a good shortcut. Just be sure to read the label carefully to select a healthier option. Many brands now offer low-sodium or no-sugar-added varieties, though they may still contain other flavorings.
Conclusion: The Puree Advantage for Control
When asking if tomato puree is better than tomato sauce, the answer largely depends on your health goals and culinary habits. For those prioritizing a nutritious diet and wanting maximum control over ingredients like salt and sugar, tomato puree is the clear winner. Its minimal ingredient list makes it a purer, more versatile base for building your own healthier sauces. However, both options provide the antioxidant benefits of cooked tomatoes, so even a store-bought sauce can be part of a healthy diet if chosen wisely. By checking nutritional labels and making your own seasonings, you can make informed choices to support your overall wellness. Remember, the best option is the one that best fits your dietary needs and lifestyle preferences. To learn how to make a simple, healthy tomato sauce from puree, check out a recipe on BBC Good Food.
