The Exact Calorie Count of a Plum Tomato
Understanding the calorie content of a plum tomato is straightforward, primarily because of its high water content and low carbohydrate and fat levels. The most reliable data, often sourced from the USDA, confirms that one standard-sized plum tomato contains around 11 calories. This value can vary slightly depending on the exact size and ripeness of the fruit, but it remains one of the lowest-calorie options available in the produce aisle. This minimal energy contribution is why tomatoes are a staple in many diet plans, from weight management to low-calorie meal prep.
Beyond Calories: The Full Nutritional Breakdown
While its low-calorie nature is a key feature, the plum tomato's true value lies in its rich nutritional profile. It is packed with beneficial vitamins and minerals that support overall health.
- Macronutrients: A single plum tomato contains around 2.4 grams of carbohydrates, less than 1 gram of fiber, and about 0.6 grams of protein. The fat content is negligible, at only about 0.1 grams.
- Vitamins: Plum tomatoes are an excellent source of Vitamin C, which is vital for immune function and skin health. They also provide a good amount of Vitamin K and Vitamin A.
- Antioxidants: Rich in lycopene, a powerful antioxidant responsible for the tomato's red color, plum tomatoes can help protect cells from damage. The concentration of lycopene actually increases when tomatoes are cooked, making tomato paste and sauces particularly potent sources.
- Minerals: Key minerals found in plum tomatoes include potassium, which is important for heart health and blood pressure, as well as smaller amounts of iron and calcium.
Comparison Table: Plum vs. Other Tomatoes
To put the plum tomato's nutritional value into perspective, let's compare it to other common tomato varieties. Calories can differ based on size and sugar content. Here is a comparison of average calorie counts per single item or equivalent serving size, based on fresh, raw data.
| Tomato Type | Approx. Weight | Approx. Calories | Key Differentiator |
|---|---|---|---|
| Plum Tomato | 62g | 11 kcal | Ideal for sauces, low water content |
| Medium-Sized | 123g | 22 kcal | All-purpose, standard raw tomato |
| Cherry Tomato | 17g | 3 kcal | Small, sweet, perfect for salads |
| 1 Cup, Chopped | 180g | 32 kcal | Standard measure for recipes |
Health Benefits of Incorporating Plum Tomatoes into Your Diet
Given their favorable calorie and nutritional stats, adding plum tomatoes to your diet is an easy way to boost health without a calorie penalty. Their versatility makes them simple to include in a wide variety of dishes.
- Aid in Weight Management: Their high water and fiber content promote a feeling of fullness, which can help reduce overall calorie intake. This satiety effect is crucial for successful weight management.
- Support Heart Health: The potassium and lycopene in plum tomatoes are known to support cardiovascular health. Potassium helps manage blood pressure, while lycopene acts as an antioxidant protecting against disease.
- Improve Skin Health: The high vitamin C content plays a role in collagen production, which is essential for healthy, firm skin. The antioxidant properties also help protect the skin from sun damage.
- Enhance Hydration: With a water content of around 94%, plum tomatoes are an excellent way to contribute to your daily hydration goals.
Cooking with Plum Tomatoes
Plum tomatoes are particularly popular in cooked dishes due to their firm texture and lower water content compared to round tomatoes, which results in thicker, richer sauces. Here are a few ways to use them:
- Homemade Sauce: The low seed and water content make them the perfect choice for making rich, thick pasta sauces. Simply crush or purée and simmer with your choice of herbs and spices.
- Roasting: Halve the tomatoes, drizzle with olive oil and a pinch of salt, and roast until caramelized. They make a fantastic addition to salads or as a side dish.
- Salsa: Dice them finely and combine with onions, cilantro, jalapeños, and lime juice for a fresh, low-calorie salsa.
Conclusion
Ultimately, the question of how many calories are in 1 plum tomato reveals a simple answer: very few. At just about 11 calories per fruit, it is a nutritional powerhouse that offers a wealth of vitamins, minerals, and antioxidants for minimal caloric cost. This makes the plum tomato a superb addition to any diet, supporting everything from weight loss to heart and skin health. Its culinary versatility ensures it can be enjoyed in a variety of delicious and healthy ways, from fresh salads to hearty cooked sauces. For those monitoring calorie intake, it’s a guilt-free way to add both flavor and nutritional value to your meals. For additional details on nutritional content of other foods, consider consulting reliable sources like the USDA's FoodData Central..
