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5 Tips to Understanding Tomato Calories and Nutrition
Tomatoes are a nutritional megastar. Whether you’re counting calories or maximizing nutrients, understanding tomato calories and the broader health profile of tomatoes can help you make smart selections in the kitchen. In this guide, we’ll cover five essential tips to better understand calories,
Tip 1: Know the Basics – What Are Tomato Calories?
Tomato calories are unusually low, making tomatoes a go-to food for healthy eating. On average, 100 g of raw tomato contains 18–22 calories—only about 1% of a typical 2,000 kcal daily diet. Here’s a snapshot of common portion sizes:
- 1 small tomato (~91 g) = ~16 calories
- 1 medium tomato (~123 g) = ~22 calories
- 1 cup chopped (~180 g) = ~32–36 calories verywellfit.comrollingout.com
Top Health Benefits of Tomatoes in USA
Heart Health Support:
Tomatoes contain potassium and vitamin C, both linked to better circulatory health — important given heart disease is the leading cause of death in the U.S.
Anti-Inflammatory & Skin Protection:
Lycopene and vitamin C also help reduce inflammation and defend against UV damage — valuable in sunny climates.
Tip 2: Understand Macro- and Micronutrients in Tomatoes
Beyond tomato calories, tomatoes provide helpful nutrients:
- Carbs: ~3.9 g/100 g (mostly natural sugars) sweetbitesbakeshoppe.com+2mishaelabbott.com+2beyondeventhorizon.com+2
- Fiber: ~1.2–1.5 g/100 g for digestive health
- Protein: ~0.9 g
- Fat: ~0.2–0.4 g
- Vitamins & Minerals:
This highlights how tomato calories are accompanied by expressive nutrition.
Tip 3: Harness the Power of Lycopene and Antioxidants
Tomatoes are packed with powerful mixes:
- Lycopene: Associated with lower heart disease and cancer risk bluejayrx.com+15mishaelabbott.com+15herbazest.com+15
- Beta-carotene, lutein, zeaxanthin, naringenin, chlorogenic acid
Notably, cooking tomatoes increases lycopene interest. Canned tomatoes may offer even higher bioavailable lycopene, though wristwatch sodium levels .
Tip 4: Choose the Right Type Based on Nutrient Needs
Different tomato forms influence nutrition and tomato calories:
- Raw tomatoes: Lowermost in calories, ideal for snacks, salads
- Cooked or canned: Slightly fewer tomato calories per volume due to water loss, higher lycopene indianexpress.com
- Sun-dried: Very calorie-dense with concentrated nutrients and sugars
- Juices / sauces: Convenient, flavorful—but can contain added sugar or salt
Balancing taste, nutrition, and tomato calories is key.
Tip 5: Use Tomato Calories Strategically for Meal Planning
Because tomato calories are low, they’re ideal for nutrition-forward meal plans:
- Add tomatoes to salads, soups, or stews for capacity without adding many calories
- Use tomato sauce to flavor saucers with minimal impact on your overall calorie intake
- Blend new tomatoes into smoothies or gazpacho for vitamins and hydration
Bonus: How Tomato Calories Tie Into Health Benefits
Heart and Cancer Support
Low-calorie, potassium-rich, lycopene-rich tomatoes care heart health and may reduce prostate cancer risk verywellfit.com.
Antioxidants for Brain & Gut
Carotenoids in tomatoes support mind function and gut health; fiber encourages beneficial gut bacteria.
Eye Health & Skin
Vitamin A, C, lutein, and zeaxanthin support vision; vitamin C aids collagen and skin health.
Bone & Blood Health
Vitamin K and folate are important for clotting, bone strength, and cell production.
5 Relevant Wikipedia References
To deepen your thoughtful of tomato calories and nutrition, check out these Wikipedia articles:
- Tomato
- Nutrition in food
- Lycopene
- Calories
- Vitamin C
Watch This: Lycopene Benefits & Cooking Tips
Why Lycopene in Cooking Tomatoes is Great for Health – Nutrition Insights US Attention
This expert video explains how cooking tomatoes rises lycopene absorption and shares practical tips for everyday cooking.
Sample 7-Day Tomato-Based Meal Plan
| Day | Meal | Tomato Inclusion | Tomato Calories Approx. |
| Mon | Breakfast | Tomato omelette | 20 kcal |
| Tue | Lunch | Mixed salad with cherry tomatoes | 30 kcal |
| Wed | Dinner | Tomato‑based pasta sauce | 40 kcal |
| Thu | Snack | Fresh tomato salsa & veggies | 15 kcal |
| Fri | Dinner | Grilled tomato & basil on toasted bread | 25 kcal |
| Sat | Soup | Gazpacho | 50 kcal |
| Sun | Lunch | Tomato‑topped avocado toast | 30 kcal |
All under ~⟨for the tomato components⟩ 250 tomato calories, while delivering nutrition.
Final Thoughts
Understanding calories isn’t just about low intake—it’s about leveraging tomatoes for their nutrient-rich outline and health benefits. These 5 tips empower you to:
- Recognize how little tomato calories effect your diet
- Appreciate their macro & micronutrient control
- Benefit from their antioxidants
- Select tomato types that fit your nutritional goals
- Combine them into calorie-smart meals
For deeper dives into recipes and nutrition tools, visit Database Town. And don’t forget: low tomato calories paired with
Internal Resources from DataBaseTown.com
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