Calories in 35g of Tomatoes: A Detailed Breakdown
When counting calories or simply being mindful of your diet, understanding the energy content of fresh produce is key. While the exact calorie count can vary slightly by tomato variety and ripeness, a 35g serving of raw, ripe tomatoes generally contains a very low number of calories. This section delves deeper into the specifics, comparing different tomato types and their respective nutritional profiles.
Raw Tomatoes vs. Cooked or Processed Tomatoes
The preparation method significantly alters the nutritional and caloric content of tomatoes. A 35g portion of raw tomatoes will have a different calorie count than the same weight of stewed or sun-dried tomatoes due to changes in water content and the addition of other ingredients like oil or salt. Raw tomatoes are predominantly water, which accounts for their low-calorie density. When tomatoes are dried, the water is removed, concentrating the sugars and nutrients, and thus, increasing the calorie count per gram. Cooking can also change the nutritional profile, though often not drastically unless other ingredients are added.
Nutritional Composition of a 35g Tomato Serving
Beyond just calories, a 35g serving of tomatoes offers a variety of health benefits. They are an excellent source of vitamins and minerals, even in small quantities. A standard 35g serving of raw cherry tomatoes contains roughly:
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Vitamins: A good source of Vitamin C and K.
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Minerals: A valuable source of potassium, which is important for maintaining healthy blood pressure.
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Antioxidants: Rich in lycopene, a powerful antioxidant that gives tomatoes their red color and has been linked to numerous health benefits.
This small serving delivers these benefits while being very low in fat and carbohydrates, making it a great food choice for those monitoring their intake. It's an easy way to boost your nutrient consumption without adding significant calories to your meal.
Calorie Comparison: Different Tomato Types (per 35g)
It's important to remember that different types of tomatoes have slightly different nutritional profiles. Here is a comparison table to illustrate the variation in calories and macronutrients for a 35g serving of common tomato types:
| Tomato Type | Calories (kcal) | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Raw Cherry Tomatoes | approx. 6 | approx. 1 | approx. 0.3 | approx. 0.1 |
| Raw Plum Tomatoes | approx. 5 | approx. 1 | approx. 0.0 | approx. 0.0 |
| Raw Ripe Red Tomatoes | approx. 6 | approx. 1 | approx. 0.3 | approx. 0.1 |
| Dried Tomatoes (not in oil) | Higher (approx. 90) | Higher | Higher | Higher |
Note: Calorie counts for raw tomatoes are typically very similar. Dried and processed tomatoes show the most significant variation due to the removal of water or the addition of other ingredients.
The Health Benefits of Lycopene
Tomatoes are famous for their high lycopene content, a potent antioxidant. A 35g portion of cherry tomatoes contains a noticeable amount of lycopene, which is known to be more bioavailable when cooked with a small amount of fat. Lycopene has been linked to a reduced risk of certain cancers, cardiovascular diseases, and offers protection against sun damage. Regular consumption of tomatoes, even in small amounts, can contribute positively to your long-term health.
Conclusion
A 35g serving of raw tomatoes is a low-calorie, nutrient-rich addition to any diet. Whether you prefer cherry, plum, or a standard red tomato, the calorie count remains consistently low, generally between 5 to 6 kcal. These small, juicy fruits offer significant health benefits, including a dose of Vitamin C and the powerful antioxidant lycopene. By understanding the minimal caloric impact, you can confidently include tomatoes in your meals, knowing you're adding flavor, texture, and a health boost without a hefty calorie cost. For more detailed nutrition information on a wide range of foods, including various fruits and vegetables, you can consult reliable sources like the USDA FoodData Central database. USDA FoodData Central
Frequently Asked Questions
1. How many cherry tomatoes equal 35g? The exact number varies based on size, but 35g is roughly equivalent to 3 to 4 standard cherry tomatoes.
2. Is there a big difference between the calories in 35g of cherry tomatoes versus standard tomatoes? No, the calorie difference is minimal. Per 100 grams, both types are very low in calories, with variations typically coming down to slight differences in water and sugar content.
3. Do cooked tomatoes have more calories than raw ones per 35g? Not necessarily. While cooking can reduce water content, the calorie increase primarily comes from added ingredients like oil. A 35g portion of raw tomatoes is very similar in calories to a 35g portion of plain cooked tomatoes.
4. Is a 35g portion of tomatoes considered a full serving? Serving sizes vary, but a 35g portion would generally be considered a small addition to a meal, such as a handful of cherry tomatoes in a salad. A typical standard serving is closer to 100g.
5. Can I eat unlimited tomatoes because they are so low in calories? While tomatoes are healthy, it's best to eat a balanced diet. Eating too many of any single food can cause nutritional imbalances. Tomatoes are acidic and can sometimes cause digestive issues in large quantities for some individuals.
6. What are the main nutrients in 35g of tomatoes besides calories? 35g of raw tomatoes provide Vitamin C, Vitamin K, potassium, and antioxidants like lycopene.
7. How can I use 35g of tomatoes in a meal? 35g is a small amount, perfect for slicing over a sandwich, adding to a small side salad, or incorporating into a garnish for pasta or soup.
