The Exact Calorie Count for 59 Grams of Tomatoes
For those meticulously tracking their daily intake, knowing the precise calorie count for a specific serving size is crucial. According to nutritional data, 59 grams of raw, ripe tomatoes contain approximately 11 calories. This is a very low number, especially when considering the volume and nutritional value they provide. The majority of these calories come from the minimal carbohydrate content, as tomatoes are mostly water. This low-calorie density is why tomatoes are often recommended for weight management strategies, as they can help fill you up without significantly impacting your total caloric intake.
A Closer Look at the Nutritional Breakdown
Beyond just calories, 59 grams of tomatoes offer a variety of other beneficial nutrients. The macronutrient composition is predominantly carbohydrates, with a trace amount of protein and fat.
Macronutrients in 59g of Tomatoes
- Carbohydrates: Approximately 2 grams. The carbs are primarily simple sugars like glucose and fructose.
- Protein: Just under 1 gram.
- Fat: A negligible amount, around 0.1 grams.
Vitamins and Minerals
This small serving size also contributes to your daily micronutrient needs, proving that healthy eating is not just about the big numbers. Important vitamins and minerals found in this portion include:
- Vitamin C: An essential antioxidant that supports immune function and skin health.
- Potassium: Key for blood pressure control and overall cardiovascular health.
- Folate (Vitamin B9): Important for cell function and tissue growth.
- Vitamin K: Aiding in blood clotting and supporting bone health.
The Health Benefits of Eating Tomatoes
Incorporating tomatoes into your diet goes beyond just controlling calorie intake. Their robust nutritional profile provides several notable health benefits, largely thanks to the antioxidant lycopene, which is responsible for the red color.
Key benefits include:
- Heart Health: Studies suggest that lycopene may help lower levels of LDL, or “bad” cholesterol, and regulate blood pressure, potentially reducing the risk of heart disease.
- Cancer Prevention: The antioxidants found in tomatoes, especially lycopene, have been linked to a reduced risk of certain cancers, particularly prostate cancer.
- Improved Vision: Lutein and zeaxanthin are compounds in tomatoes that can protect your eyes from blue light from digital devices and may help prevent age-related macular degeneration.
- Skin Protection: The powerful antioxidants in tomatoes can help protect skin from UV damage, though they are not a substitute for sunscreen.
- Hydration and Satiety: With a water content of around 95%, tomatoes are extremely hydrating and their fiber content helps promote a feeling of fullness, which can assist in weight management.
For more in-depth information on the health benefits of tomatoes, you can refer to resources such as WebMD’s guide on The Health Benefits of Tomatoes.
The Calorie Impact of Different Tomato Preparations
While a 59-gram serving of raw tomatoes is very low in calories, the preparation method can significantly alter the overall energy content. Here is a comparison to illustrate the difference.
| Preparation Method | Approx. Calories (per 100g) | Calorie Explanation |
|---|---|---|
| Raw, Ripe Tomatoes | ~18 kcal | Mostly water; low in carbs, minimal fat. |
| Cooked Tomatoes | ~18 kcal | Cooking concentrates nutrients by evaporating water, but doesn't change calories significantly on a gram-for-gram basis if no fat is added. |
| Sun-Dried Tomatoes (in oil) | ~250-300 kcal | The dehydration process concentrates calories, and storing in oil drastically increases the fat and calorie content. |
| Tomato Sauce (Homemade) | ~25-30 kcal | The calorie count depends on added ingredients like oil, sugar, or other vegetables. |
How to Enjoy Tomatoes for Calorie-Controlled Meals
Due to their versatility and low-calorie nature, tomatoes can be easily incorporated into many dishes to add flavor and volume without excessive calories.
Here are some ideas:
- Fresh Salads: Slice raw tomatoes into salads with leafy greens and a light vinaigrette.
- Homemade Salsa: Combine chopped tomatoes with onions, cilantro, and lime for a fresh, low-calorie dip.
- Roasted Tomatoes: Roast cherry tomatoes with herbs and garlic for a concentrated flavor to add to pasta or side dishes.
- Soups and Stews: Use fresh or canned tomatoes as a base for hearty, low-calorie soups.
- Tomato Water: A simple, elegant way to use up fresh tomatoes. Blend, season, and strain them for a hydrating, flavorful liquid.
Conclusion
In summary, 59 grams of tomatoes provides a minimal 11 calories, making them a powerhouse of nutrition in a low-calorie package. They are rich in vitamins, minerals, and antioxidants like lycopene, contributing to heart, skin, and eye health. Whether eaten raw, cooked, or blended, their versatility allows for easy incorporation into a wide variety of meals, especially for those focused on weight management and overall wellness. Knowing these simple facts about their calorie and nutritional content empowers you to make informed decisions for a healthier diet.
