Calculating Calories in 39 Grams of Cherry Tomatoes
The calorie content of a serving of cherry tomatoes is surprisingly low, making them a popular choice for those mindful of their energy intake. To determine how many calories are in 39 g of cherry tomatoes, we can use the average nutritional data for raw, red, ripe cherry tomatoes. According to USDA data, 100 grams of these tomatoes contain roughly 18 calories. A simple calculation reveals that 39 grams would contain approximately 7 calories (39 g / 100 g * 18 calories ≈ 7 calories). This exceptionally low number underscores their benefit for weight management, as you can consume a satisfying volume of food for very few calories.
The Nutritional Breakdown of Cherry Tomatoes
Beyond their low-calorie nature, cherry tomatoes are packed with essential vitamins, minerals, and potent antioxidants. A standard serving provides significant amounts of Vitamin A and C, which are crucial for immune function and skin health. They also contain a notable amount of potassium, which is important for regulating blood pressure. The deep red color of cherry tomatoes is a result of their high lycopene content, a powerful antioxidant that offers a range of health benefits. Other important nutrients include beta-carotene, lutein, and dietary fiber.
Health Benefits of Incorporating Cherry Tomatoes into Your Diet
Incorporating cherry tomatoes into your diet can have several positive health outcomes. Their high water and fiber content promotes a feeling of fullness, which can help prevent overeating and aid in weight loss. The antioxidants they contain, particularly lycopene, have been linked to a reduced risk of certain cancers and cardiovascular diseases. Furthermore, the combination of nutrients supports overall immune function and promotes healthy skin by fighting against free radical damage. Their versatility also makes them an easy and flavorful addition to many different types of meals.
Ways to Enjoy Cherry Tomatoes
- Raw and Fresh: Toss halved cherry tomatoes into salads, add them to sandwiches, or simply eat them as a refreshing snack.
- Roasted: Roasting cherry tomatoes with a little olive oil, salt, and pepper can bring out a sweeter, more concentrated flavor, perfect for pasta dishes or bruschetta.
- Skewered: Thread whole cherry tomatoes onto skewers with mozzarella balls and fresh basil for a simple, elegant caprese appetizer.
- In Sauces: While too seedy for a thick sauce alone, they can be a great addition to other tomato sauces or used to create a light, fresh pasta topping.
- In Salsas: Their sweet flavor works well in homemade salsas for topping tacos or grilled meats.
Comparison: Cherry Tomatoes vs. Bell Peppers
| Feature | Cherry Tomatoes (39 g) | Red Bell Peppers (39 g, raw) |
|---|---|---|
| Calories | ~7 kcal | ~12 kcal |
| Vitamin C | Excellent source | Excellent source, higher concentration |
| Antioxidants | Rich in Lycopene | Rich in Capsanthin, Quercetin, Lutein |
| Sugar Content | Low, approx. 1g | Low, approx. 2.4g |
| Water Content | Very High | Very High |
| Versatility | Salads, roasting, snacks | Salads, stir-fries, roasting, stuffing |
Note: Nutritional information can vary based on the specific variety, ripeness, and cultivation conditions.
What About Cooking? Raw vs. Cooked Cherry Tomatoes
The nutritional profile of cherry tomatoes can shift slightly when cooked. For example, cooking tomatoes significantly increases the bioavailability of lycopene, meaning your body can absorb more of this potent antioxidant. This happens because the heat helps to break down the cell walls, releasing the lycopene. However, cooking can also decrease the amount of certain heat-sensitive nutrients like Vitamin C. A balanced diet that includes both raw and cooked cherry tomatoes is the best approach to maximize your nutrient intake.
A Simple Recipe: Roasted Cherry Tomatoes
Roasted cherry tomatoes are an easy and flavorful addition to many meals. To make them, preheat your oven to 400°F (200°C). Spread a pint of cherry tomatoes on a baking sheet. Drizzle with 1 tablespoon of olive oil, sprinkle with salt and black pepper, and toss to coat. Roast for 15-20 minutes, or until the tomatoes are soft and slightly blistered. These can be used as a side dish, mixed into pasta, or served over crusty bread with a little garlic and basil. For more recipe ideas, visit Tesco Real Food.
Conclusion
In summary, 39 g of cherry tomatoes provides a mere 7 calories while delivering a host of beneficial nutrients, including vitamins A and C, potassium, and powerful antioxidants like lycopene. Their low-calorie density and high water and fiber content make them an ideal food for weight management and healthy snacking. Whether eaten raw in a salad or roasted to enhance their flavor, these small, juicy fruits are a valuable addition to a balanced and nutritious diet. Their versatility and significant health benefits make them a wise choice for anyone looking to improve their eating habits.
Note: Individual calorie content may vary slightly based on the specific tomato variety, ripeness, and environmental factors.
Frequently Asked Questions
How many calories are in one cherry tomato?
On average, a single cherry tomato weighing approximately 8-17 grams contains about 3-4 calories, though this can vary slightly based on size.
Are cherry tomatoes good for weight loss?
Yes, cherry tomatoes are excellent for weight loss due to their high water and fiber content, which helps you feel full and satisfied with a very low-calorie intake.
How many cherry tomatoes are in 39 grams?
Since a single cherry tomato weighs an average of 8-17 grams, 39 grams would be roughly 2 to 5 cherry tomatoes.
What vitamins are in cherry tomatoes?
Cherry tomatoes are a good source of vitamins A, C, and K, as well as several B vitamins and essential minerals like potassium.
Is it better to eat cherry tomatoes raw or cooked?
Eating a mix of both raw and cooked cherry tomatoes is best. Cooking increases the absorption of lycopene, while eating them raw preserves more heat-sensitive Vitamin C.
Are cherry tomatoes high in sugar?
No, despite their sweet taste, cherry tomatoes are relatively low in sugar. Most of their carbohydrate content comes from natural sugars, but the overall amount is small.
Can people with diabetes eat cherry tomatoes?
Yes, people with diabetes can typically enjoy cherry tomatoes in moderation. They have a low glycemic index, meaning they have a minimal effect on blood sugar levels.
What are some easy ways to add cherry tomatoes to my diet?
You can add them to salads, roast them for pasta dishes, make a fresh salsa, or skewer them with mozzarella and basil for a simple snack.
Do cherry tomatoes have antioxidants?
Yes, cherry tomatoes are rich in antioxidants, including lycopene and beta-carotene, which help protect the body's cells from damage caused by free radicals.
Are there any downsides to eating cherry tomatoes?
Some individuals with acid reflux may find that tomatoes can trigger symptoms due to their acidity. Allergies to tomatoes are also possible, though less common.
How do cherry tomatoes compare nutritionally to other tomatoes?
While similar, cherry tomatoes are particularly noted for their higher concentration of antioxidants compared to some larger tomato varieties.
Can you eat cherry tomato seeds?
Yes, the seeds of cherry tomatoes are perfectly safe and nutritious to eat. They add a bit of fiber to your diet.
