Tomatoes are a versatile and nutritious food, often celebrated for their flavor and health benefits. A standard 235-gram serving of raw, ripe tomatoes, such as Roma tomatoes, contributes very few calories to your daily intake. The majority of this fruit's mass is water, which aids in hydration and provides a feeling of fullness without adding significant energy. This makes tomatoes an excellent choice for adding bulk and flavor to meals while keeping calorie counts low. The nutritional profile is also rich in essential vitamins and antioxidants that support overall well-being.
Nutritional Profile of 235 Grams of Tomatoes
Beyond their low-calorie count, 235 grams of tomatoes offer a good dose of vital nutrients. The macronutrient breakdown is predominantly carbohydrates, with a small amount of protein and negligible fat. Specifically, a 235g serving contains approximately 9 grams of carbohydrates, which includes both simple sugars and dietary fiber. It also provides about 2 grams of protein and only 0.5 grams of fat.
Key Vitamins and Minerals
Tomatoes are a powerhouse of vitamins and minerals. A 235-gram serving is a great source of Vitamin C, which is crucial for immune function and skin health. It also contains significant amounts of potassium, which is important for blood pressure control and fluid balance. Other notable micronutrients include Vitamin K1, important for blood clotting, and folate (B9), which is essential for cell function and tissue growth.
Lycopene: The Star Antioxidant
Tomatoes are the primary dietary source of lycopene, the powerful antioxidant responsible for their vibrant red color. In 235g of Roma tomatoes, you can expect a substantial amount of lycopene, which has been linked to numerous health benefits. Research suggests that lycopene helps protect cells from damage, reduces inflammation, and may lower the risk of heart disease and certain types of cancer, particularly prostate cancer. Interestingly, the body's absorption of lycopene is enhanced when tomatoes are cooked and consumed with a small amount of fat, like olive oil.
Raw vs. Cooked Tomatoes
The method of preparation can influence the nutritional value of tomatoes. While raw tomatoes are an excellent source of vitamin C, which can be sensitive to heat, cooking tomatoes increases the bioavailability of lycopene. This means your body can absorb more of this beneficial antioxidant from cooked tomato products. Including both raw and cooked tomatoes in your diet offers a balanced approach to maximizing nutrient intake.
Calorie and Nutritional Comparison
To put the 42 calories in 235 grams of tomatoes into perspective, it's useful to compare it with other common foods. This comparison table highlights why tomatoes are a popular low-calorie choice for health-conscious individuals.
| Food (235 Grams) | Approximate Calories | Key Nutritional Highlight |
|---|---|---|
| Raw Tomatoes | 42 | High in Vitamin C and Lycopene |
| Cooked Ground Beef (85% Lean) | 674 | High in Protein and Iron (Source: USDA) |
| White Bread | 613 | High in Carbohydrates (Source: USDA) |
| Avocado | 374 | High in Healthy Fats and Potassium (Source: USDA) |
| Shredded Cheddar Cheese | 933 | High in Calcium and Saturated Fat (Source: USDA) |
Incorporating Tomatoes into Your Diet
Given their versatility, tomatoes are easy to add to meals. Here are a few ways to incorporate them:
- Salads: Freshly sliced tomatoes are a classic salad ingredient. Add them to a mix of leafy greens with some cucumber, onion, and a light vinaigrette for a refreshing and healthy meal.
- Sauces and Soups: Cooking tomatoes into a sauce or soup, such as a hearty marinara or a simple tomato soup, concentrates their flavor and boosts lycopene content.
- Salsa: Make a fresh salsa with chopped tomatoes, onions, cilantro, and jalapeños for a healthy and flavorful topping for fish or chicken.
- Roasted: Roasting tomatoes brings out their natural sweetness. Drizzle with olive oil and herbs and bake until tender for a delicious side dish.
- Stuffed: Hollow out large tomatoes and fill with a low-calorie mixture of quinoa, lentils, or brown rice for a nutritious, satisfying meal.
List of Tomato Types and Their Uses
- Roma Tomatoes: Excellent for sauces and pastes due to their meaty flesh and low water content.
- Cherry Tomatoes: Perfect for salads and snacks, known for their sweet, juicy flavor.
- Beefsteak Tomatoes: Large and juicy, ideal for sandwiches and burgers.
- Grape Tomatoes: Similar to cherry tomatoes but smaller and with a thicker skin, making them great for skewers.
Conclusion
A 235-gram portion of tomatoes is a low-calorie, nutrient-dense food that offers a wide array of health benefits. With only about 42 calories, it is an ideal ingredient for managing weight while providing crucial vitamins, minerals, and the powerful antioxidant lycopene. Whether eaten raw in a salad or cooked in a sauce, incorporating tomatoes into your diet is a simple and effective way to boost your overall nutritional intake. For specific health concerns, it is always recommended to consult with a healthcare professional or registered dietitian.
