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Passata — Nutrients, Health Benefits, and Shopping Tips

Passata photo

Listonic Team

September 6, 2024

Passata is a smooth, uncooked tomato puree that serves as a base for sauces and soups. Explore the health benefits of passata, how it differs from other tomato products, and the best ways to store it for long-lasting freshness.

Passata nutrients

Check the detailed nutritional values of passata, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 32 kcal

Nutrients per: 100 g% Daily Value*
Carbs6 g2.18%
Fiber1 g3.57%
Sugars4 g8%
Glycemic Index45 -
Protein2 g4%
Sodium38 mg1.65%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes passata stand out:

32

🍏 Low-Calorie Foods

45

🟢 Low Glycemic Index

Passata facts & tips

😋
Passata is a versatile base for many Italian dishes, offering a fresher tomato flavor than canned sauce.
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Store unopened passata in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within five to seven days.

Health benefits

Learn how passata can enhance your overall health and wellness.
  • Rich in vitamins and minerals such as Vitamin C, Vitamin A, and potassium, which support overall health and well-being.
  • High in antioxidants like lycopene, which help protect the body from free radicals and reduce the risk of chronic diseases.
  • Low in calories, making it a nutritious addition to meals without significantly increasing calorie intake.
  • Supports heart health due to its high potassium and lycopene content, which help lower blood pressure and improve cholesterol levels.
  • Enhances flavor in a variety of dishes, making healthy foods more enjoyable and palatable.

Health risks

Recognize the potential concerns related to passata.
  • Potential for acidity which can exacerbate symptoms of acid reflux or heartburn in sensitive individuals due to the tomato content.
  • Risk of contamination with BPA from the lining of cans or cartons, which may pose health risks if consumed frequently over time.
  • Potential for high sodium content in some commercial passata, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for pesticide residue on conventionally grown tomatoes used in passata, which can pose health risks if not sourced from organic suppliers.
  • Low nutrient density as passata is typically used as a cooking ingredient, offering limited vitamins or minerals compared to whole vegetables.
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How to choose passata

Passata should exhibit a bright, rich tomato color and a smooth texture, indicating that it has been strained properly. The container should be intact and the passata should flow freely when poured, without any lumps or thick clumps.

Avoid passata in containers that are dented or have any form of leakage, as this could signify bacterial growth or spoilage. Passata that appears overly thick or has an off odor should also be avoided, as it may not provide the fresh tomato flavor desired in dishes.

How to choose passata

How to store passata

Passata should be stored in the refrigerator after opening, kept in its original bottle or an airtight container. Refrigeration preserves its fresh tomato flavor for up to a week.

Air exposure can cause passata to spoil. Avoid leaving it uncovered, and always reseal the container tightly. Using clean utensils helps prevent contamination, ensuring the passata remains fresh and safe to use.

✅ Extra Tip

To maintain the best flavor, transfer any unused passata to a smaller airtight container if the original bottle is not full, minimizing air exposure.

How long does it last?

Passata can last for 1-2 years unopened when stored in a cool, dark place. Once opened, it should be refrigerated and used within 5-7 days. Proper storage helps maintain its freshness and flavor, making it perfect for sauces and soups.

What to do with leftovers?

Leftover passata can be used in a variety of savory and Italian-inspired dishes. Use it as a base for a tomato sauce by simmering it with garlic, onions, and herbs, or mix it into a soup or stew for added flavor and richness. Passata is also great when blended into a smooth tomato soup with cream and spices.

Use passata in a casserole or baked pasta dish with cheese and breadcrumbs, or mix it into a chili with beans, vegetables, and spices. If you have a lot of passata, consider making a batch of homemade salsa by mixing it with onions, cilantro, and lime juice. Passata can also be roasted with olive oil and herbs for a sweet and tangy side dish, or used as a topping for pizzas or flatbreads. For a quick snack, enjoy passata with breadsticks, or mix it into a bowl of cooked pasta with a sprinkle of Parmesan and fresh herbs.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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