Yes, tomatoes absolutely count towards your 5 A Day
For many, the question of whether a tomato counts towards the recommended five daily portions of fruit and vegetables is a common point of confusion. Given its botanical status as a fruit but culinary use as a vegetable, the answer is a welcome one for fans of this versatile food: yes, all types of tomatoes, in various forms, contribute to your daily intake. Whether fresh from the vine, canned, or pureed, tomatoes are a simple and delicious way to help meet your target. The key is understanding what constitutes a single portion and how different preparations affect their nutritional profile.
How to count tomatoes in your 5 A Day
Knowing the correct portion size is vital to accurately tracking your intake. While the standard advice is that an adult portion of fruit or vegetables is around 80g, it’s more useful to have a clear guide for different types of tomatoes.
Fresh tomatoes
- Medium tomato: A single medium tomato is considered one full portion.
- Cherry tomatoes: For smaller varieties, approximately seven cherry tomatoes will make up one portion.
Cooked and processed tomatoes
Tomatoes don't have to be raw to count. Cooking them, particularly with a little oil, can even increase the bioavailability of certain nutrients like lycopene.
- Canned tomatoes: Three heaped tablespoons of tinned or canned tomatoes, ideally in water with no added salt or sugar, can be counted as one portion. Two plum tomatoes from a can can also be one portion.
- Tomato purée: Just one heaped tablespoon of tomato purée is enough to count as a portion, making it an excellent way to boost your daily intake in sauces and stews.
- Tomato sauces: Adding a tomato sauce to pasta, chili, or other dishes counts, provided it is low in salt and sugar. Ketchup, however, typically does not count due to its high sugar content.
The great debate: Fruit or vegetable?
Botanically, a tomato is a fruit, as it develops from the flower of the plant and contains seeds. However, in a culinary and nutritional context, it is treated as a vegetable due to its savory flavour profile and typical use in meals rather than desserts. This was settled legally in an 1893 U.S. Supreme Court case where the tomato was classified as a vegetable for taxation purposes. For the '5 A Day' target, the culinary classification is what matters, so they are generally counted as a vegetable portion.
More than just a number: The nutritional powerhouse of tomatoes
Beyond simply helping you reach a target number, tomatoes are packed with beneficial nutrients. They are low in calories and fat while providing a wealth of vitamins and antioxidants.
Here are some of the key nutrients found in tomatoes:
- Lycopene: This powerful antioxidant is responsible for the tomato's red colour and has been linked to numerous health benefits, including a reduced risk of heart disease and some cancers, particularly prostate cancer. Cooked and processed tomatoes often contain more bioavailable lycopene.
- Vitamin C: A medium tomato can provide a significant percentage of your recommended daily intake of vitamin C, an essential nutrient for a healthy immune system.
- Potassium: Tomatoes are a good source of potassium, which is important for controlling blood pressure.
- Fibre: Both raw and cooked tomatoes provide dietary fibre, which is crucial for maintaining a healthy digestive system and preventing constipation.
Making tomatoes a regular part of your diet
Integrating tomatoes into your meals is easy. They can be added to almost any savory dish. For a quick start to the day, add sliced tomatoes to scrambled eggs or a breakfast skillet. At lunchtime, a large handful of cherry tomatoes can be added to a salad, while canned tomatoes form the perfect base for homemade soups or stews for dinner. The versatility of tomatoes makes them an ideal choice for healthy and varied eating.
Comparison table: Tomato forms and their 5 A Day contribution
| Tomato Type | Portion Size (Approx. 1 of your 5 A Day) | Nutritional Consideration | Best For |
|---|---|---|---|
| Fresh Medium Tomato | 1 medium tomato (80g) | Excellent source of Vitamin C (highest when raw) | Salads, sandwiches, fresh snacks |
| Fresh Cherry Tomatoes | 7 cherry tomatoes | High in lycopene on a gram-for-gram basis compared to large tomatoes | Salads, pasta toppings, snacking |
| Canned/Tinned Tomatoes | 3 heaped tablespoons | Cooking increases lycopene bioavailability. Choose low salt/sugar options. | Sauces, stews, soups |
| Tomato Purée | 1 heaped tablespoon | Highly concentrated source of lycopene. | Boosting flavour in sauces, adding to dips |
| Tomato Juice/Smoothie | 150ml (counts as one portion per day, regardless of amount) | Releases sugar, so limit to 150ml and consume with meals. | Quick portion boost, beverage |
Conclusion
In summary, the answer to 'do tomatoes count towards 5 A Day?' is a resounding yes, in almost all their forms. From fresh cherry tomatoes to a spoonful of concentrated purée, they are a simple, delicious, and nutritionally beneficial way to increase your daily intake of fruits and vegetables. By understanding the correct portion sizes for different preparations and remembering that variety is key, you can easily incorporate this healthy food into your diet. Ultimately, enjoying a range of different fruit and vegetables is the best way to reap the full spectrum of vitamins, minerals, and antioxidants, and the humble tomato is an excellent place to start.
This content is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider for medical concerns.
