Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist.
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Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is additionally the founder of Marisa Moore Nutrition.
Have you ever before wondered if a tomato is a fruit or a vegetable? Botanists share tomatoes as fruit since they construct from the ovary of flowering plants and contain seeds. However, since tomatoes space prepared and served as vegetables, they're usually thought of as a vegetables from a culinary perspective.
Either way, tomatoes are a delicious and also nutritious food that renders a good addition to most healthy eating plans. Tomatoes contain numerous nutrients and compounds essential for health, such as vitamin C, lycopene, potassium, and vitamin K, among others.
Tomato Nutrition truth
One tiny (2 2/5" in diameter) tomato (91g) offers 16 calories, 0.8g that protein, 3.5g of carbohydrates, and also 0.2g the fat. Tomatoes are wonderful source of vitamin C, fiber, and also vitamin K. The complying with nutrition information is listed by the USDA.
Calories: 16Fat: 0.2gSodium: 5mgCarbohydrates: 3.5gFiber: 1.1gSugars: 2.4gProtein: 0.8gVitamin C: 12.5mgVitamin K: 7.2mcg
A small tomato (91g) contains 3.5 grams the carbs. That the carbohydrates, 2.4 grams are from naturally emerging sugars, and 1.1 grams come indigenous fiber. Tomatoes are considered a low glycemic index food.
Vitamins and Minerals
Tomatoes room a good source the potassium and vitamin C. Several useful forms of vitamin A are additionally present in tomatoes, including lutein, zeaxanthin, and lycopene.
One tiny tomato (91g) offers 16 calories, 73% of which come indigenous carbs, 18% from protein, and also 9% indigenous fat.
Tomatoes room a low-calorie, low-fat hydrating fruit through a short glycemic index. Tomatoes room high in vitamin C, vitamin K, and also potassium.
might Reduce risk of Prostate Cancer
Lycopene is an antioxidant in tomatoes that has actually been associated with a diminished risk that prostate cancer. Lycopene acts on various biochemical pathways that help prevent cancer cells from developing and also spreading. Lycopene is higher in processed tomato foods (such as ketchup or box tomatoes) because the processing entails removing water and also leaving a much more concentrated tomato product.
supports Heart health and wellness
The lycopene in tomatoes works synergistically with other antioxidant vitamins (like vitamins A, E, and also C) to provide compounding benefits for heart health. Part studies show a relationship between the lycopene in tomatoes and also an oxidized LDL and also arterial plaque reduction. Tomatoes likewise contain potassium, i m sorry is well-known to mitigate blood pressure.
Tomatoes are fantastic source of vitamin A, and more specifically, tutein and also zeaxanthin. These two creates of vitamin A accumulate in the retina and prevent age-related macular degeneration. Spend tomatoes as a part of dishes that include some fat (such together in a salad through olive oil) improves absorption the the fat-soluble vitamins, which are vital for an excellent eyesight.
Protects versus Sun damages
The phytonutrients in tomatoes room protective versus some that the effects of UVB damage. Although tomato alone aren"t sufficient to protect against skin cancer, consisting of tomatoes in her meal setup may improve your body"s resilience come the risks of certain varieties of sunlight rays.
may Reduce danger of Diabetes complications
Tomatoes have actually been connected with antihyperglycemic impacts in rodents however not in humans. Nonetheless, tomatoes space still valuable for world with diabetes. Tomatoes have been displayed to reduce the oxidative stress and anxiety that"s led to by diabetes. They additionally reduce inflammation, sped up atherosclerosis, and also tissue damage, all common complications that the disease.
If you have actually seasonal allergies to grass pollen, you might experience an oral allergy after eating tomatoes. Symptoms may include itchy mouth, ears, or throat or ede of the lips, mouth, tongue, and throat. Speak to your physician if you suspect you may be allergic to tomatoes.
Tomatoes are normally acidic. If you experience from acid reflux or heartburn, you may want to limit her intake the tomatoes and tomato products.
There are thousands of varieties the tomatoes. Tomato are available in plenty of shapes (from tiny spheres to big ovals), colour (from eco-friendly to red, yellow, and orange), and also sizes (from little cherry tomatoes to large beefsteak tomatoes).
The level of sweetness and acidity vary depending on the growing conditions and also ripeness at harvest. Some tomatoes have couple of seeds, such as the plum, conversely, others have actually many.
In enhancement to new tomatoes, friend can find canned tomatoes diced, crushed, or puréed, which frequently have added ingredients choose sodium. Over there are also a variety of tomato products like tomato dough (which is concentrated, cook tomatoes), tomato juice (which is sold on its very own or as component of vegetables juice blends), and sundried tomato (may be offered on their own or pack in oil).
Many condiments use tomato together a base, such as ketchup and salsa. Once purchasing advertisement tomato sauces, constantly read the label. Part brands the jarred tomato sauce contain too many of included sugar and also sodium. Make your very own with new or canned tomatoes is a an excellent way to stop these included ingredients.
when It's finest
Look for fresh tomato that room plump and firm through smooth, shiny skin. The shade should it is in uniform. Prevent tomatoes v cuts, bruises, soft spots, or mold. Local tomatoes native the farmer"s industry are ideal during the summer season.
Storage and also Food security
Contrary to well-known belief, you need to not keep fresh tomatoes in the refrigerator. This can turn the flesh mealy and reduce the flavor—instead, store tomatoes in a cool, dried place.
Wash fresh tomatoes well before cutting right into them. When tomatoes space cut, store them in the refrigerator and also use in ~ a couple of days. Dishes through cooked tomatoes need to be refrigerated and also consumed in ~ a week.
exactly how to Prepare
Tomatoes are frequently used in salads, soups, dips, sauces, and casseroles. You can enjoy tomato raw or cooked.
To chef tomatoes, think about sautéing, grilling, or roasting. Roasting yields a juicy, concentrated flavor and texture. To roast, season tomatoes with olive oil, garlic, red pepper, and also other herbs and spices. You can eat roasted tomatoes level or puree them for a tomato sauce or as a topper because that grilled, baked, or roasted meat, chicken, or fish.
You can also use tomato to do a an easy marinara sauce or use tomato sauce and also tomato commodities to flavor foods such as spaghetti squash, chili, and stews. Season her sauce however you"d like, usingbasil, oregano, parsley, or garlic. Big tomatoes can also be stuffed v meat and rice because that a hearty dish.
Verywell Fit supplies only high-quality sources, including peer-reviewed studies, to assistance the truth within our articles. Read our editorial process to learn much more about how we fact-check and also keep our contents accurate, reliable, and trustworthy.
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Verywell Fit"s contents is because that informational and educational purposes only. Our website is not intended to be a substitute for experienced medical advice, diagnosis, or treatment.