The Exact Calorie Count for 107g of Tomatoes
When counting calories, precision is key, and while most data is based on 100-gram servings, a quick calculation can determine the specific count for 107 grams. Based on the widely cited value of 18-19 calories per 100 grams, a 107-gram portion of fresh, ripe, raw tomatoes contains approximately 19 calories. This confirms that tomatoes are a very low-calorie and nutrient-dense food. The main reason for their low-calorie nature is their high water content, which makes up about 95% of their weight. The remaining content consists primarily of carbohydrates, with very little protein and minimal fat.
Macronutrient Breakdown for 107 Grams
For those tracking macronutrients, understanding the composition of a 107-gram serving is beneficial. By extrapolating from 100-gram nutrition facts, we can estimate the macronutrient content for a 107g serving:
- Calories: Approximately 19 kcal.
- Carbohydrates: Roughly 4.2 grams, primarily from simple sugars like fructose and glucose.
- Protein: Around 1 gram.
- Fat: Less than 0.3 grams.
This breakdown illustrates why tomatoes are a valuable addition to a diet, as they provide flavor and volume with minimal caloric impact. The high water content and dietary fiber contribute to a feeling of fullness, which can be beneficial for appetite control.
The Health Benefits of Eating Tomatoes
Beyond their favorable calorie count, tomatoes offer a wealth of health benefits due to their rich nutritional profile. They are more than just a low-calorie filler; they are a powerhouse of vitamins, minerals, and antioxidants.
Key Nutrients and Antioxidants in Tomatoes
Tomatoes are particularly celebrated for their potent antioxidant content, most notably lycopene. The following list details some of the critical nutrients:
- Lycopene: This powerful antioxidant is responsible for the tomato's vibrant red color and has been extensively studied for its ability to help protect against various health issues, including heart disease and certain types of cancer. Interestingly, cooking tomatoes can increase the bioavailability of lycopene, making it easier for the body to absorb.
- Vitamin C: A medium tomato can provide a significant portion of your daily recommended intake of this essential antioxidant, which is crucial for immune function, skin health, and tissue repair.
- Potassium: Essential for blood pressure control and proper cell function, potassium is found in high amounts in tomatoes.
- Vitamin K: This vitamin plays a vital role in blood clotting and maintaining strong, healthy bones.
- Folate (Vitamin B9): Important for normal tissue growth and cell function, folate is particularly critical for pregnant women.
- Beta-carotene: Another antioxidant that the body converts into vitamin A, which supports vision, immune health, and skin health.
Comparison: 107g Tomatoes vs. Other Low-Calorie Vegetables
Understanding how tomatoes stack up against other vegetables can be useful for meal planning. Below is a comparison table of the approximate calories in 107 grams of several common vegetables.
| Vegetable (107g) | Approx. Calories | Primary Benefit |
|---|---|---|
| Tomatoes | ~19 kcal | Rich in Lycopene, Vit C, Potassium |
| Cucumber | ~16 kcal | High water content, very low calories |
| Broccoli | ~37 kcal | Excellent source of fiber and vitamin C |
| Spinach | ~25 kcal | Packed with iron, calcium, and vitamins |
| Bell Pepper | ~30 kcal | High in Vitamin C, vibrant flavor |
| Carrot | ~38 kcal | Rich in beta-carotene for eye health |
This comparison highlights that tomatoes are on the lower end of the calorie spectrum for non-starchy vegetables, making them an excellent choice for a calorie-controlled diet.
Cooking Methods and Calorie Impact
The way you prepare tomatoes can slightly alter their final calorie content. While raw tomatoes are extremely low in calories, adding other ingredients will increase the total value. Roasting or simmering tomatoes often concentrates their natural sugars and flavors but adds minimal calories unless oil is used. On the other hand, recipes like a creamy tomato pasta sauce or fried green tomatoes will significantly boost the calorie count due to added fats and other ingredients.
For instance, roasting tomatoes with a tablespoon of olive oil (around 120 calories) will increase the total caloric intake substantially. A healthy approach is to combine tomatoes with other wholesome ingredients, as seen in many healthy recipes featuring tomatoes found on platforms like EatingWell.
Conclusion
So, how many calories are in 107 grams of tomatoes? The answer is roughly 19, a testament to their incredibly low-calorie density. As a cornerstone of a healthy diet, tomatoes offer far more than just minimal calories. They are a rich source of essential vitamins, minerals, and potent antioxidants like lycopene, which support heart health, immune function, and skin health. Whether enjoyed raw in a salad, cooked into a sauce, or roasted, tomatoes provide exceptional nutritional value and can be a vital component of any balanced diet. Incorporating them regularly is a simple and effective way to boost your overall nutrient intake without adding significant calories.
