Calorie Breakdown of 81g of Tomatoes
For an 81-gram serving of raw, red, ripe tomatoes, the total caloric intake is a modest 15 calories. This low energy density is a result of its high water content, which makes up about 95% of the fruit. The remaining calories come primarily from carbohydrates and a small amount of protein and fat.
Macronutrient Profile for 81g
Breaking down the nutrition of an 81g portion reveals its macronutrient distribution:
- Carbohydrates: Approximately 3 grams, with a mix of simple sugars like glucose and fructose.
- Protein: Around 1 gram, contributing a small amount to your daily intake.
- Fats: A negligible 0.2 grams, ensuring the overall fat content is extremely low.
The Health Benefits of Eating Tomatoes
Tomatoes offer more than just low calories; they are packed with health-promoting compounds. The most notable is lycopene, a potent antioxidant that gives tomatoes their red color.
Key Nutrients and Their Impact
- Lycopene: This antioxidant has been linked to a reduced risk of heart disease and certain types of cancer, particularly prostate cancer. Cooking tomatoes can actually increase the bioavailability of lycopene, allowing your body to absorb it more easily.
- Vitamins and Minerals: Tomatoes are a great source of several vitamins and minerals crucial for overall health. These include:
- Vitamin C: An essential nutrient and antioxidant that supports immune function and skin health.
- Potassium: Important for regulating blood pressure and maintaining fluid balance.
- Vitamin K: Vital for blood clotting and bone health.
- Folate (Vitamin B9): Necessary for cell function and tissue growth, and especially important during pregnancy.
Comparison Table: Calories in Common Produce
To put the 81g tomato calorie count into perspective, here's a comparison with other common vegetables and fruits based on a 100g serving:
| Food Item | Calories per 100g (Approx.) | Notes |
|---|---|---|
| Tomatoes (Raw) | 18 kcal | Low calorie, high in lycopene |
| Cucumber (Raw) | 15 kcal | Extremely hydrating, crisp texture |
| Broccoli (Raw) | 31 kcal | Good source of fiber and vitamin C |
| Bell Peppers (Raw) | 20 kcal | Excellent source of vitamin C |
| Carrots (Raw) | 41 kcal | Rich in beta-carotene |
| Spinach (Raw) | 23 kcal | High in iron and vitamins |
As the table shows, tomatoes are on par with other water-dense vegetables in terms of calorie content, making them a very calorie-efficient choice.
How to Incorporate Tomatoes into a Healthy Diet
Tomatoes are versatile and can be enjoyed in numerous ways. For a low-calorie boost, consider these options:
- Salads: Add fresh slices of tomatoes to your salads for a burst of flavor and nutrients. A simple caprese salad with mozzarella, basil, and a drizzle of olive oil is both healthy and delicious.
- Sauces and Soups: Cooking tomatoes into sauces or soups concentrates the flavors and makes the lycopene more available for absorption.
- Snacks: Eat grape or cherry tomatoes raw for a quick, hydrating, and low-calorie snack. Paired with some hummus, this can be a very satisfying option.
- Juice: Homemade tomato juice can be a hydrating drink, though it's best to make your own to avoid the high sodium found in many commercial brands.
It's important to remember that preparation can affect the total calories. For example, frying tomatoes in a generous amount of oil will significantly increase the total calories. Stick to roasting, grilling, or eating them raw to keep the calorie count low.
Are Tomatoes Good for Weight Loss?
Yes, tomatoes are an excellent food for weight loss due to their high fiber and water content, which can help increase feelings of fullness or satiety. Eating foods that help you feel full on fewer calories can aid in controlling overall calorie intake. The fiber content supports healthy digestion and regular bowel movements. In addition, the anti-inflammatory properties of lycopene may also play a supporting role in weight management.
Conclusion
In summary, 81g of raw tomatoes contains a minimal 15 calories, making them a fantastic low-calorie addition to your diet. Beyond their low-calorie nature, tomatoes provide a wealth of important nutrients and antioxidants, like lycopene, vitamin C, and potassium, contributing to better heart health, cancer protection, and overall wellness. Whether consumed raw, cooked into sauces, or added to salads, tomatoes are a versatile and nutritious food for anyone looking to eat healthily and manage their weight.
