How many calories are in 65g of tomatoes?

One small 100-gram raw tomato contains approximately 18 calories, establishing its place as a very low-calorie food choice. A 65-gram serving of tomatoes therefore contains an even smaller amount of energy, making it an excellent addition to any healthy meal plan.

Quick Summary

A 65-gram portion of raw, ripe tomatoes contains approximately 12 calories, providing a great source of vitamins C and K, potassium, and the antioxidant lycopene. This low-calorie, nutrient-dense food is ideal for balanced eating and weight management.

Key Points

• Low Calorie Count: A 65-gram serving of raw tomatoes contains only around 12 calories.

• Rich in Antioxidants: Tomatoes are a major source of lycopene, an antioxidant linked to improved heart health and reduced cancer risk.

• High in Vitamins: This small serving provides a notable amount of essential vitamins, including vitamin C and vitamin K.

• Supports Weight Management: Their high water and fiber content promote a feeling of fullness, aiding in appetite control.

• Nutrient Absorption Boost: Cooking tomatoes increases the bioavailability of lycopene, making it easier for the body to absorb.

• Versatile Ingredient: Tomatoes can be incorporated into diets in various forms, both raw and cooked, while maintaining their nutritional value.

The exact calorie count for 65g of tomatoes

According to nutritional data, a 65-gram serving of raw, ripe, red tomatoes contains approximately 12 calories. This calculation is based on the average calorie density of raw tomatoes, which is around 18 calories per 100 grams. This extremely low-calorie content is primarily due to tomatoes' high water content, which is about 95%. Their energy comes mostly from carbohydrates, with trace amounts of fat and protein.

Nutritional breakdown of a 65g serving

Beyond just the low calories, a 65-gram serving of tomatoes provides a range of beneficial nutrients. Here is a typical breakdown for a raw serving:

• Macronutrients:
  • Carbohydrates: Approximately 3 grams, including 1 gram of fiber. The rest consists of natural sugars like glucose and fructose.
  • Protein: Around 1 gram.
  • Fat: A negligible 0.1 gram.
• Micronutrients and Antioxidants:
  • Lycopene: A powerful antioxidant responsible for the tomato's red color. Lycopene has been linked to numerous health benefits, including reduced risk of heart disease and certain cancers.
  • Vitamin C: An essential nutrient and antioxidant that supports the immune system and skin health. A 65g serving provides a good percentage of the daily value.
  • Potassium: An important mineral for blood pressure regulation and heart health.
  • Vitamin K: Crucial for blood clotting and bone health.
  • Other compounds: Beta-carotene, which the body converts to vitamin A, and various flavonoids are also present, contributing to the tomato's health-promoting properties.

Raw vs. Cooked: How preparation affects nutrients

While raw tomatoes are a delicious and nutritious option, cooking them can change the availability of certain nutrients, particularly lycopene. The heat used in cooking breaks down the tomato's cell walls, making it easier for your body to absorb lycopene. However, some other nutrients, like vitamin C, may be slightly reduced by the heating process. Processed tomato products like sauces and paste often contain higher concentrations of lycopene per gram than fresh tomatoes because they have been cooked and concentrated. To maximize your intake of all nutrients, it is best to consume a mix of both raw and cooked tomatoes in your diet. Adding a source of fat, such as olive oil, to cooked tomatoes can also significantly increase lycopene absorption.

Tomatoes in a balanced diet for weight management

Tomatoes are an excellent food for anyone managing their weight due to their low energy density. This means they provide significant volume and weight with very few calories, helping you feel full longer on fewer calories. The high water and fiber content also contribute to a sense of fullness and aid digestive health. Incorporating tomatoes into meals can naturally reduce overall calorie intake without sacrificing satisfaction.

• Add them to salads: Fresh cherry or grape tomatoes can bulk up a salad without adding many calories.
• Use as a low-calorie base: A tomato-based sauce or soup is a flavorful, low-calorie alternative to cream-based options.
• Snack on them: Raw tomato slices or small tomatoes are a great snack option to curb hunger between meals.
• Roast them: Roasted tomatoes make a delicious and concentrated side dish for various lean proteins.

Tomato nutritional variations: a comparison

Different types and preparations of tomatoes can have slight variations in their nutritional profile. The following table illustrates some key differences, based on available data.

Feature	Raw, Ripe Tomato (per 65g)	Cherry Tomatoes (per 65g)	Cooked Tomato (per 65g)
Calories	~12 kcal	~12 kcal	~12 kcal (calculated from 18 kcal/100g)
Water Content	~95%	~95%	Slightly lower due to cooking
Lycopene Availability	Lower	Lower	Higher
Vitamin C	High	High	Potentially slightly lower

Conclusion

In conclusion, a 65-gram serving of raw tomatoes contains a mere 12 calories, making it a remarkably low-calorie and nutrient-dense food. Its high water and fiber content contribute to satiety, which is beneficial for weight management. The rich supply of vitamins, minerals, and potent antioxidants like lycopene provides significant health benefits, from heart health to cancer prevention. Whether enjoyed raw in salads or cooked into sauces, tomatoes offer a delicious and versatile way to support a healthy, balanced diet. Understanding the nutritional value of even a small portion of tomatoes highlights why they are a valuable component of a healthy lifestyle.

For more detailed research on the health benefits of tomatoes, including their anticancer properties, you can review this article: Tomatoes: An Extensive Review of the Associated Health.

Frequently Asked Questions

Are 65g of tomatoes considered a high-calorie food?

No, a 65g serving of tomatoes contains a very low number of calories, with only about 12 kcal. This makes them an ideal low-calorie food choice for any diet.

What is the primary source of calories in a tomato?

The calories in a tomato primarily come from its carbohydrate content, which consists of natural sugars and some fiber. A 65g serving has roughly 3g of carbs.

Is the calorie count different for cherry tomatoes compared to regular tomatoes?

For the same 65-gram weight, the calorie count for cherry tomatoes is very similar to that of standard red tomatoes, at approximately 12 calories. Any minor variations are due to differences in ripeness or cultivation.

Does cooking tomatoes change their calorie content?

Cooking tomatoes does not significantly change their base calorie count. However, the addition of oil or other ingredients during cooking can increase the total caloric value of the dish.

What are the main health benefits of consuming 65g of tomatoes?

A 65g serving of tomatoes offers significant health benefits, including a dose of potent antioxidants like lycopene and vitamin C, which can support heart health and protect cells from damage.

Can eating tomatoes help with weight loss?

Yes, eating tomatoes can assist with weight loss. They are low in calories and high in water and fiber, which helps create a feeling of fullness and reduces overall calorie consumption.

Is a tomato a fruit or a vegetable, and does it affect its nutritional value?

Botanically, the tomato is a fruit. However, it is nutritionally considered a vegetable because it is generally prepared and eaten in savory dishes. Its botanical classification does not change its core nutritional profile.

What happens to the nutrients in tomatoes when they are processed into sauces or paste?

Processing tomatoes, such as into paste or sauce, often increases the concentration of beneficial antioxidants like lycopene, making it more bioavailable to the body. However, some water-soluble vitamins might be slightly diminished.