The question of whether tomatillos have fewer carbohydrates than their more common cousin, the tomato, is a common one for those tracking their macronutrient intake. The answer, when comparing equal weights, may surprise you. Based on standardized nutritional data, tomatillos contain a slightly higher concentration of carbohydrates per 100 grams than red tomatoes. This article delves into the specifics of their nutritional profiles, offering a clear comparison to inform your dietary choices, especially for low-carb or keto-friendly meal planning.
Nutritional Breakdown: Tomatillos vs. Tomatoes
To understand the difference, it's crucial to look at the macronutrient composition of each fruit. While both are excellent, low-calorie additions to a healthy diet, their carb and vitamin content differ slightly. Per 100 grams, a raw, red tomato typically contains around 3.9 grams of total carbohydrates, of which about 1.2 grams are dietary fiber. A raw tomatillo, on the other hand, contains approximately 5.8 grams of total carbohydrates per 100 grams, with a notable 1.9 grams coming from dietary fiber.
Net Carbs: The Decisive Factor
For those on low-carb diets, net carbs (total carbs minus fiber) are the most important metric. Looking at the 100-gram comparison, the net carb count for a tomato is around 2.7 grams (3.9g - 1.2g), while for a tomatillo, it's about 3.9 grams (5.8g - 1.9g). While this is a small difference, it confirms that the tomatillo does not have fewer carbs than the red tomato by weight. The discrepancy in perceived carb content often comes from comparing an individual small tomatillo to a larger tomato, where the per-fruit carb count can be misleading.
Beyond Carbs: Other Nutritional Differences
Nutritional value extends beyond just carbs. Both fruits are low in fat and packed with beneficial vitamins and minerals. Here's a brief look at some other key distinctions:
- Vitamin A: Tomatoes are significantly richer in Vitamin A, containing about seven times more than tomatillos.
- Vitamin K: Tomatillos contain more Vitamin K than tomatoes.
- Vitamin C: Both are good sources of Vitamin C, but the concentrations can vary.
- Fiber: Tomatillos have a higher dietary fiber content per 100g, which supports digestive health and can help control blood sugar.
- Antioxidants: Tomatoes are famous for their lycopene content, a powerful antioxidant, while tomatillos contain unique compounds called withanolides, which also have potential health benefits.
Comparison Table: Tomatillos vs. Tomatoes (per 100g)
To provide a clear overview, here is a comparative table of key nutritional values per 100 grams of raw fruit based on USDA data.
| Nutrient | Tomatillos (raw, per 100g) | Tomatoes (raw, per 100g) |
|---|---|---|
| Calories | ~32 kcal | ~18 kcal |
| Total Carbohydrates | ~5.84 g | ~3.9 g |
| Dietary Fiber | ~1.9 g | ~1.2 g |
| Sugars | ~3.9 g | ~2.6 g |
| Protein | ~0.96 g | ~0.9 g |
| Vitamin C | ~11.7 mg | ~17 mg |
| Vitamin K | ~10.1 µg | ~9.72 µg |
| Vitamin A | ~6 µg | ~620 µg (as Carotene) |
Culinary Considerations for Low-Carb Diets
When incorporating these fruits into a low-carb or keto diet, the choice often comes down to flavor and application rather than a marginal difference in net carbs. The distinct tangy, acidic flavor of tomatillos makes them perfect for Mexican-inspired dishes, while the sweeter profile of red tomatoes suits a broader range of cuisines.
Creative Ways to Use Tomatillos and Tomatoes
Here are some low-carb recipe ideas for both fruits:
Tomatillo-Focused Dishes
- Classic Salsa Verde: Roast or broil tomatillos with jalapeños, garlic, and onions, then blend with cilantro and lime juice.
- Roasted Tomatillos: Halve and roast tomatillos for a tart, flavorful side dish or taco filling.
- Pork Chile Verde: Use tomatillos as the acidic base for a slow-cooked, low-carb pork stew.
Tomato-Focused Dishes
- Fresh Salsa Fresca: Diced tomatoes, onions, cilantro, and jalapeños create a simple, refreshing, low-carb dip.
- Caprese Salad: Sliced tomatoes layered with fresh mozzarella, basil, and a drizzle of olive oil.
- Tomato and Basil Sauce: A simple, slow-simmered tomato sauce without added sugar makes for a great low-carb pasta alternative or pizza base.
For more detailed nutritional information, consult a resource like Healthline's Tomatoes 101.
Conclusion
When asked, "do tomatillos have less carbs than tomatoes?", the answer is no, at least not when comparing equal weights. Per 100 grams, tomatillos have slightly more total carbohydrates and fiber, resulting in a slightly higher net carb count. However, the difference is minimal, and both fruits are excellent, healthy, and low-carb food choices. The decision of which to use in a dish is best guided by the flavor profile you desire. Tomatillos offer a distinctive tangy taste ideal for salsa verde, while tomatoes provide a sweeter, more versatile flavor. Both offer significant nutritional benefits and can easily fit into a low-carb lifestyle.
FAQs
Question: Is a tomatillo lower in net carbs than a tomato? Answer: While a 100g portion of tomatillos has more total carbs, the higher fiber content means the net carb count is still slightly higher than tomatoes, but the overall difference is small.
Question: Which fruit is better for a keto diet? Answer: Both are suitable for a keto diet due to their low overall carb counts. The minimal difference in net carbs means that personal preference for flavor is the main factor in choosing between them.
Question: What is the key nutritional difference between tomatillos and tomatoes? Answer: Per 100g, tomatillos have slightly more total carbs and fiber, while tomatoes are significantly richer in Vitamin A and contain notable levels of lycopene.
Question: Do tomatillos have more fiber than tomatoes? Answer: Yes, a 100g serving of tomatillos contains more dietary fiber than a 100g serving of red tomatoes.
Question: Can I use tomatillos as a substitute for tomatoes in a low-carb recipe? Answer: You can, but be aware of the significant flavor difference. Tomatillos are tarter and less sweet, which is ideal for salsa verde, while red tomatoes have a sweeter profile.
Question: What is a simple way to use tomatillos? Answer: A simple and classic preparation is to roast them with peppers and onions to make salsa verde, which is a flavorful, low-carb sauce perfect for many dishes.
Question: Are tomatillos and tomatoes from the same plant family? Answer: While both are from the nightshade family, they are from different plants. Tomatillos are distinguished by their papery husks and tarter flavor.
Question: Do cooking methods affect the carb count? Answer: The cooking process itself does not add carbs. However, preparing sauces with added sugar or other carb-heavy ingredients can increase the final carb count. Always use fresh ingredients for the most accurate carb tracking.
Question: What are withanolides found in tomatillos? Answer: Withanolides are a group of naturally occurring compounds in tomatillos known for their antioxidant and anti-inflammatory properties, with some research indicating potential anti-cancer benefits.
Question: Do green tomatoes have the same nutritional profile as red tomatoes? Answer: The nutritional profile can vary depending on ripeness. Unripe green tomatoes will have a different nutrient composition than mature red ones, which are typically sweeter and richer in lycopene.
