Yes, a Tomato is Definitely Part of Your Five a Day
Contrary to some popular misconceptions, a tomato is a perfectly valid contributor to your daily fruit and vegetable intake. While botanically classified as a fruit because it grows from a flower and contains seeds, it is treated as a vegetable for nutritional purposes due to its savory flavor and how it's typically used in meals. Understanding this simple distinction is the first step to confidently adding it to your count.
Portion Sizes for Different Forms
Just as not all apples are the same size, tomato portion sizes vary depending on the variety and preparation. The standard portion for an adult is 80 grams.
Fresh Tomatoes
- One medium tomato: Counts as one portion. A medium tomato is typically about the size of a billiard ball or an adult's fist.
- Seven cherry tomatoes: Counts as one portion. This is a great, easy-to-remember guideline for a handful of smaller tomatoes in a salad or as a snack.
Processed Tomatoes
One of the most versatile aspects of a tomato is that its processed forms also count, allowing for easy inclusion in a variety of dishes. The key is to choose versions with no added sugar or salt.
- Tinned (canned) tomatoes: Three heaped tablespoons count as one portion. This makes it simple to add a portion to pasta sauces, stews, or soups.
- Tomato purée: A single heaped tablespoon of tomato purée is equivalent to one portion.
- Tomato juice: A 150ml glass of 100% unsweetened tomato juice counts as one portion, but you can only count this once per day towards your five a day. This is because processing tomatoes into juice removes much of the fibre, and drinking a lot of juice can contribute to higher sugar intake.
Comparison Table: Fresh vs. Processed Tomatoes
| Feature | Fresh Tomatoes | Tinned Tomatoes | Tomato Purée |
|---|---|---|---|
| Counts as Five a Day? | Yes | Yes (in natural juice) | Yes |
| Portion Size | 1 medium or 7 cherry tomatoes | 3 heaped tablespoons (80g) | 1 heaped tablespoon (80g) |
| Key Benefit | High water content, vitamins, fibre. | Concentrated lycopene. | Concentrated flavour and nutrients. |
| Considerations | Needs washing, best when in season. | Convenient, check for added salt/sugar. | Small portion size, easy to add to dishes. |
The Difference Between Ketchup and Cooking
While tomato-based products count, the highly processed nature of some items means they lose their nutritional value or contain too much added sugar and salt to be considered a healthy portion. For instance, ketchup does not count towards your five a day due to its high sugar content. In contrast, a simple homemade or low-salt, low-sugar pasta sauce made with tinned tomatoes and herbs is an excellent way to boost your intake. Cooking tomatoes, such as in a sauce, actually increases the availability of the antioxidant lycopene, a potent compound with potential health benefits related to heart health and reduced cancer risk.
Ways to Incorporate Tomatoes into Your Diet
There are countless ways to get your daily tomato portion. Here are just a few ideas:
- Add a handful of cherry tomatoes to a mixed green salad for lunch.
- Top your toast with sliced medium tomato for a simple, nutritious breakfast.
- Stir three heaped tablespoons of tinned tomatoes into a hearty vegetable stew or chili.
- Use a spoonful of tomato purée to deepen the flavor of a bolognese sauce.
- Make a simple salsa with diced fresh tomatoes, onions, and coriander.
- Roast cherry tomatoes with garlic and herbs to create a delicious pasta sauce base.
- Enjoy a refreshing 150ml glass of 100% tomato juice with a meal.
Conclusion
In summary, a tomato is a versatile and valuable contributor to your five-a-day target, offering a host of nutritional benefits like lycopene and vitamin C. Whether you prefer them fresh, tinned, or as a purée, a single portion is easy to achieve. Remembering the different portion sizes—one medium or seven cherry tomatoes—and opting for less processed versions will help you meet your goals. Incorporating this vibrant and healthy food into your meals is a simple and effective way to boost your daily nutrient intake and support overall health.
For more information on portion sizes and healthy eating, visit the official NHS website for guidance on getting your 5 A Day.
