Calorie Breakdown for 62g of Tomatoes
For those tracking their nutritional intake, understanding the specific calorie count of different foods is essential. A 62-gram serving of a fresh, raw tomato—which is a typical size for a plum or Italian tomato—provides approximately 11 calories. The vast majority of a tomato's weight, about 95%, is water, which is why its calorie density is so low. The remaining nutrients contribute to this modest calorie total. The macronutrient breakdown for this serving size is primarily from carbohydrates, with trace amounts of fat and protein. This makes tomatoes a highly effective way to add volume, flavor, and nutrients to your meals without significantly increasing your overall energy intake.
Detailed Nutritional Facts for a 62g Serving
Beyond its minimal calories, a 62-gram tomato is a nutritional powerhouse. It offers a variety of vitamins and minerals crucial for overall health. The primary nutrients found in this portion size include:
- Carbohydrates: Approximately 2g, with some of this from natural sugars.
- Fiber: Around 1g, which supports digestive health and satiety.
- Protein: About 1g, contributing to the body's building blocks.
- Vitamins: Significant amounts of Vitamin C (for immunity) and Vitamin K (for blood health).
- Minerals: A notable source of potassium, which is essential for managing blood pressure.
- Antioxidants: Rich in lycopene, a powerful antioxidant that gives tomatoes their red color and has been linked to various health benefits.
How Cooking and Preparation Affect Tomato Calories
While a fresh, raw tomato is very low in calories, the way it is prepared can dramatically change its nutritional profile. Adding other ingredients, such as oils, sugar, or dairy, will increase the calorie count. For example, frying a tomato in olive oil will add calories from the fat, while turning it into a rich sauce with other ingredients will raise the overall energy content. Even simply cooking a tomato can slightly alter the calorie density as water evaporates, though this effect is minimal compared to adding fats.
Comparing Calorie Content of Different Tomato Products
To illustrate how processing can affect calories, here is a comparison of different tomato products based on a 62-gram serving size.
| Tomato Product | Calories (per 62g) | Preparation Notes |
|---|---|---|
| Raw, Ripe Tomato | 11 kcal | Fresh, unprocessed |
| Tomato Puree | 24 kcal | Canned, often concentrated with some additives |
| Sun-dried Tomatoes | ~100 kcal | Dried, concentrated, often packed in oil |
| Tomato Ketchup | ~70 kcal | Prepared condiment with added sugars and seasonings |
| Fried Tomato | Varies significantly | Cooked with added oil; calorie count depends on the amount of fat used |
Incorporating 62g of Tomatoes into Your Diet
Given their low calorie count, 62g of tomatoes can be easily integrated into countless meals. Here are a few simple ways:
- Salads: Dice a Roma tomato into your favorite green salad for a boost of flavor and color.
- Sandwiches: A few thin slices on a sandwich or wrap add moisture and nutrients.
- Snacks: Eat it fresh as a simple, healthy snack.
- Pasta: Add chopped tomatoes to your pasta sauce for extra texture and freshness.
- Breakfast: Top scrambled eggs or an omelet with a few pieces of fresh tomato.
Conclusion
In summary, a 62-gram serving of a raw tomato is a very low-calorie food, providing just 11 calories along with a wealth of essential vitamins, minerals, and antioxidants like lycopene. This makes tomatoes an excellent choice for individuals managing their weight or simply aiming to eat more nutrient-dense foods. While cooking and adding other ingredients can increase the total calorie count, fresh tomatoes remain a versatile and healthy addition to any diet. For more detailed nutritional information on tomatoes and other foods, consult authoritative sources like the USDA's food database.
Simple Ideas to Add Tomatoes to Your Meals
- Tomato and Basil Bruschetta: Combine chopped tomatoes with fresh basil, garlic, and a drizzle of balsamic glaze on toasted bread.
- Quick Salsa: Mix diced tomatoes with onion, jalapeño, cilantro, and lime juice for a fresh topping.
- Roasted Tomatoes: Toss small tomatoes with olive oil and herbs, then roast until softened for a side dish.
- Cucumber and Tomato Salad: A light and refreshing salad with cucumber, red onion, and a lemon vinaigrette.
- Tomato Soup: While processed versions can be higher in calories, homemade tomato soup can be a nutritious, low-calorie meal.
