Calorie and Nutritional Overview of Raw Cherry Tomatoes
For those monitoring their calorie intake, raw cherry tomatoes are a smart and flavorful choice. A 100-gram serving, which is roughly equivalent to one cup, offers a minimal energy count while delivering a wealth of nutrients. While the exact calorie number can vary slightly based on ripeness and variety, most sources, including USDA data, place the value between 18 and 30 calories per 100g. The average figure often cited is around 25 calories, making them an incredibly low-energy-density food.
Macronutrient Breakdown
Within that 100g serving, the calories primarily come from carbohydrates, while fat and protein content are very low.
- Carbohydrates: Approximately 6g, with 4g being natural sugars and 2g being dietary fiber. The fiber content aids digestion and helps promote a feeling of fullness, which is beneficial for weight management.
- Protein: Around 1g.
- Fat: Virtually fat-free, containing less than 0.5g.
Micronutrients and Antioxidant Power
Beyond their low-calorie and simple macronutrient profile, cherry tomatoes are a powerhouse of essential micronutrients and antioxidants.
- Vitamins: They are an excellent source of Vitamin C, a crucial antioxidant that supports the immune system and skin health. They also provide Vitamin A, important for vision, and smaller amounts of Vitamin K and folate.
- Minerals: Cherry tomatoes are notably high in potassium, which helps regulate blood pressure and supports heart function.
- Antioxidants: The vibrant red color comes from lycopene, a potent antioxidant linked to heart health and a reduced risk of certain cancers, particularly prostate cancer. They also contain other carotenoids like beta-carotene and lutein, which offer additional protective benefits for skin and eye health.
Comparison: Cherry Tomatoes vs. Other Tomatoes
While all tomato varieties are healthy, their nutritional profiles can differ slightly. Below is a comparison of the key nutritional values for a 100g serving of raw cherry tomatoes versus a 100g serving of raw standard red tomatoes.
| Nutrient | Raw Cherry Tomatoes (per 100g) | Raw Standard Red Tomatoes (per 100g) |
|---|---|---|
| Calories | ~25 kcal | ~18 kcal |
| Carbohydrates | ~6 g | ~3.9 g |
| Sugars | ~4 g | ~2.6 g |
| Fiber | ~2 g | ~1.2 g |
| Protein | ~1 g | ~0.9 g |
| Fat | <0.5 g | ~0.2 g |
As the table shows, cherry tomatoes tend to have slightly higher carbohydrates and fiber per 100g compared to standard tomatoes, but both are very low in calories and an excellent choice for a healthy diet.
Incorporating Raw Cherry Tomatoes into Your Diet
Their small size and sweet flavor make cherry tomatoes incredibly versatile.
- Snacks: Eat them raw straight from the fridge for a refreshing and healthy snack.
- Salads: Toss them whole or halved into green salads, pasta salads, or grain bowls for a juicy pop of flavor.
- Bruschetta: Dice them up and mix with basil and balsamic vinegar for a simple and classic bruschetta topping.
- Kebabs: Skewer them with mozzarella balls and basil leaves for a quick and easy caprese appetizer.
- Salsas: Finely chop and add to homemade salsa or pico de gallo for a fresh, vibrant taste.
- Wraps & Sandwiches: Add them for extra moisture and flavor to your favorite sandwiches or wraps.
- Charcuterie Boards: Serve a small bowl of cherry tomatoes on a charcuterie board alongside cheeses and other nibbles.
Potential Health Considerations
While generally very healthy, it's worth noting a few potential considerations. Due to their acidity, some individuals with acid reflux might experience discomfort. Allergies to tomatoes are also possible but relatively rare. For the vast majority of people, however, these tiny fruits are a safe and delicious way to boost their nutrient intake and achieve their dietary goals.
Conclusion
In conclusion, 100g of raw cherry tomatoes contains a minimal amount of calories, typically around 25, while providing significant nutritional value. Their high water and fiber content, combined with a rich supply of antioxidants like lycopene and essential vitamins, makes them an excellent food for weight management, heart health, and general well-being. Whether enjoyed raw as a snack or incorporated into various dishes, they offer a simple and delicious way to enhance your diet. For more in-depth nutritional information on cherry tomatoes, you can consult sources like Healthline, which provides a detailed breakdown of their benefits and nutrients.
