A 57-gram (or 2-ounce) serving of ripe, raw, red tomatoes typically contains only about 10 calories. This minimal calorie count is largely due to the high water content of tomatoes, which makes up around 95% of their total weight. The remaining content consists mainly of carbohydrates and fiber, with very little fat and protein. For those specifically eating green tomatoes, the calorie count for same 57-gram portion is slightly higher at 13 calories. This minor difference can be attributed to slight variations in composition between different varieties and stages of ripeness.
Nutritional Breakdown of 57g of Tomato
While the calorie count is low, a 57-gram serving still provides valuable nutrients. A typical 57g portion of red, ripe tomatoes offers the following approximate nutritional values:
- Macronutrients:
- Carbohydrates: Approximately 2 grams.
- Sugars: About 1 gram.
- Fiber: Around 1 gram, which aids in digestion and contributes to a feeling of fullness.
- Protein: Approximately 1 gram.
- Fat: A negligible amount, around 0.1 grams.
- Vitamins and Minerals:
- Vitamin C: An essential antioxidant, providing about 9% of the Daily Value.
- Potassium: Key for blood pressure control and heart health, contributing about 3% of the Daily Value.
- Vitamin K: Important for blood clotting and bone health, offering about 4% of the Daily Value.
- Folate (Vitamin B9): Crucial for tissue growth and cell function, providing about 2% of the Daily Value.
- Phytochemicals and Antioxidants:
- Lycopene: A powerful antioxidant, most abundant in ripe red tomatoes, linked to a reduced risk of heart disease and certain cancers.
- Beta-carotene: Converted to Vitamin A in the body, which is important for vision.
Comparison: Raw vs. Processed Tomato Products (per 57g)
It is important to note that the calorie and nutrient content can change dramatically when comparing fresh tomatoes to processed products. For instance, the lycopene in cooked and processed tomatoes is more bioavailable, meaning the body can absorb it more easily, but processing often adds calories.
| Nutrient | Raw Ripe Tomato (57g) | Tomato Paste (approx. 57g) | Notes |
|---|---|---|---|
| Calories | ~10 kcal | ~50-60 kcal | Higher concentration due to water removal. |
| Carbohydrates | ~2 g | ~12-15 g | Significant increase due to concentration. |
| Sugar | ~1 g | ~10 g | Processed products often contain added sugars. |
| Sodium | ~3 mg | ~120-150 mg | Often significantly higher in processed products. |
| Lycopene | High | Much Higher | Heat processing makes lycopene more available for absorption. |
Health Benefits Beyond Calorie Counting
Beyond their minimal energy contribution, tomatoes are a nutritional powerhouse. The antioxidants they contain, especially lycopene, play a significant role in promoting overall health. Lycopene's association with a reduced risk of certain cancers, such as prostate cancer, is well-documented. The combination of lycopene, vitamin C, and other flavonoids helps combat free radicals and reduce inflammation throughout the body.
Furthermore, the high water content of tomatoes not only keeps the calorie count low but also helps with hydration. The dietary fiber aids in maintaining a healthy digestive system. For heart health, the potassium content helps regulate blood pressure, while the antioxidants may help lower 'bad' LDL cholesterol levels. The vitamins and minerals contribute to everything from strong bones to a robust immune system.
How to Enjoy a Healthy 57g Serving
Integrating a 57-gram serving of tomatoes into your daily diet is simple and delicious. This is roughly equivalent to a small tomato or a handful of cherry tomatoes. Some ideas include:
- Snacks: Eat a handful of cherry tomatoes on their own or with a light dip.
- Salads: Slice a small tomato over a bed of greens.
- Sandwiches and Wraps: Add a few slices to boost flavor and nutrition.
- Side Dishes: Roast or grill a few tomatoes with a drizzle of olive oil, which can enhance lycopene absorption.
For more detailed nutritional information on how specific cooking methods affect the nutrient profile of tomatoes, consider checking out authoritative sources on food science and nutrition.
The Bottom Line on Tomato Calories
In summary, a 57-gram serving of raw tomato is a remarkably low-calorie and nutrient-dense addition to any meal. Whether you're tracking calories for weight management or simply aiming to improve your diet, this small portion offers significant health benefits, from antioxidant protection to improved heart and skin health, without adding a substantial number of calories. The small caloric difference between red and green varieties is negligible for most dietary goals, reinforcing the tomato's status as a healthy and versatile food choice.
