Caloric and Nutritional Profile of 250g Raw Tamatar
For 250 grams of a standard raw, ripe, red Tamatar, the calorie count is approximately 45 calories. This low number is attributed to its composition, which is over 95% water, and the very small amount of fat it contains. In addition to its minimal calorie load, this serving size provides a range of beneficial nutrients, making it a valuable addition to a healthy diet. The macronutrient breakdown is predominantly carbohydrates, with a small percentage from protein and an even smaller amount from fat.
Macronutrient Breakdown for 250g Tamatar
- Carbohydrates: Approximately 10 grams, of which about 3 grams are dietary fiber. The remaining carbohydrates are simple sugars like glucose and fructose.
- Protein: Around 2 grams.
- Fat: Less than 1 gram, mostly unsaturated fat.
Key Vitamins and Minerals
Beyond the macronutrients, a 250g serving of fresh Tamatar is an excellent source of several important vitamins and minerals:
- Vitamin C: Provides a significant portion of your daily needs, supporting immune function and skin health.
- Potassium: An essential mineral for blood pressure regulation and heart health.
- Vitamin K: Important for blood clotting and bone health.
- Folate (Vitamin B9): Crucial for normal tissue growth and cell function, particularly important during pregnancy.
Comparison: Raw vs. Processed Tomato Products
The way tomatoes are prepared can significantly alter their nutritional content, particularly their calorie density. Here is a comparison of 250g of raw Tamatar with its processed counterparts, showing how added ingredients and processing methods affect the final product.
| Nutrient | Raw Tamatar (approx. 250g) | Canned, Whole (approx. 250g) | Crushed, Canned (approx. 250g) |
|---|---|---|---|
| Calories | 45 | 62 | 80 |
| Total Fat | 1g | 0g | 1g |
| Sodium | 13mg | Varies significantly | 465mg |
| Carbohydrates | 10g | 10g | 18g |
| Fiber | 3g | Not listed | 5g |
| Lycopene | ~6.4mg | Not listed | ~12.7mg |
As the table shows, canned and processed tomato products can have a higher calorie and sodium content due to the addition of various ingredients during processing. However, a major benefit of cooking or processing tomatoes is the increased bioavailability of lycopene, a potent antioxidant.
Health Benefits Beyond Calorie Count
The low-calorie nature of Tamatar is just one of its many health-promoting features. This versatile fruit is a powerhouse of nutrients and compounds that can benefit the body in several ways.
- Rich in Antioxidants: The deep red color of a ripe Tamatar comes from lycopene, a powerful antioxidant that helps protect cells from damage caused by free radicals. This can lower the risk of heart disease and certain types of cancer, particularly prostate cancer. Tomatoes also contain other antioxidants like beta-carotene and vitamin C.
- Supports Heart Health: The potassium and high fiber content in tomatoes contribute to better heart health by helping to regulate blood pressure and lower cholesterol levels. Studies have shown that consuming tomato products can have a positive effect on cardiovascular health.
- Promotes Skin Health: High vitamin C content aids in collagen production, which is essential for skin elasticity and a youthful appearance. The antioxidant lycopene also offers some protection against sun damage.
- Eye Protection: Tomatoes contain lutein and zeaxanthin, two compounds that protect the eyes from light-induced damage from digital devices and may reduce the risk of age-related macular degeneration.
- Aids Hydration and Digestion: With its high water content, Tamatar helps you stay hydrated. The fiber content also supports digestive health and can help prevent constipation.
Creative Ways to Incorporate Tamatar into Your Diet
There are countless ways to enjoy Tamatar in your meals. Here are a few simple ideas to get you started:
- Add sliced Tamatar to sandwiches and salads for a fresh, juicy flavor.
- Make a simple, low-calorie salsa with chopped Tamatar, onion, cilantro, and lime juice.
- Roast Tamatar with garlic and olive oil to bring out its sweetness and enhance lycopene absorption.
- Blend into a cold gazpacho or warm, comforting tomato soup.
- Use in curries, sauces, and stews as a low-calorie base that adds depth of flavor.
Remember that while raw Tamatar is excellent, cooking it, especially with a little healthy fat like olive oil, can increase the body's ability to absorb its beneficial lycopene.
Conclusion
In conclusion, a 250-gram serving of raw Tamatar is an exceptionally low-calorie food, providing just 45 calories while delivering a powerful array of nutrients and health benefits. Its high water content, alongside vitamins like C and K, and antioxidants such as lycopene, makes it a highly valuable ingredient for maintaining good health and managing weight. From its use in traditional dishes like curries to modern salads and sauces, Tamatar offers a delicious and healthy way to enrich your diet. Its nutritional value is undeniable, whether you enjoy it fresh, cooked, or processed, with each preparation offering unique benefits. For further information on general nutrition, consult resources like the USDA's Nutrition.gov website.
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