A Detailed Look at the Calorie Count
For anyone monitoring their daily intake, knowing the exact number of calories in 91 grams of cherry tomatoes is valuable. Based on data from nutritional databases, 91 grams of raw, red, ripe cherry tomatoes contain approximately 16 calories. This minimal caloric contribution makes them an excellent ingredient for adding flavor and volume to meals without significantly increasing the energy density. The breakdown of these calories reveals their healthy composition: the majority of calories come from carbohydrates, with smaller amounts from protein and fat.
This low-calorie-per-gram ratio is attributed to cherry tomatoes' high water content, which is approximately 94.5%. Foods with high water and fiber content promote a feeling of fullness, which can help manage appetite and reduce overall calorie consumption. This is a crucial factor for individuals focused on weight control, as it allows for satisfying portion sizes without compromising dietary goals.
The Complete Nutritional Breakdown
Beyond just calories, 91 grams of cherry tomatoes are packed with a variety of essential vitamins and minerals. Understanding this comprehensive nutritional profile highlights why these small, flavorful fruits are so beneficial for overall health.
Here is a detailed breakdown of the nutrients in a typical 91-gram serving:
- Carbohydrates: Approximately 3.5-4 grams.
- Dietary Fiber: Around 1-1.1 grams.
- Protein: About 0.8-1 gram.
- Fat: Around 0.2 grams.
- Vitamins and Minerals: Including Vitamin C, Vitamin A, and Potassium.
- Lycopene: A powerful antioxidant.
Health Benefits of Adding Cherry Tomatoes to Your Diet
Regularly consuming cherry tomatoes can contribute to several aspects of your health. Their nutrient composition makes them a nutritional powerhouse.
Weight Management
Cherry tomatoes offer several advantages for weight loss:
- Low-Calorie Density: Allows for generous portions.
- High Fiber and Water Content: Promotes feelings of fullness.
- Nutrient-Rich Profile: Provides essential nutrients without excess calories.
Disease Prevention and Antioxidant Power
Cherry tomatoes are a fantastic source of antioxidants, including Lycopene, Beta-Carotene, and Vitamin C.
Heart and Bone Health
- Potassium: Helps regulate blood pressure.
- Vitamins K and Calcium: Support bone health.
Comparison: Cherry Tomatoes vs. Other Snacks
Comparing cherry tomatoes to other common options highlights their superior nutritional value.
| Snack Item | Serving Size | Approximate Calories | Key Nutritional Highlight |
|---|---|---|---|
| Cherry Tomatoes | 91 grams | 16 calories | Rich in antioxidants (lycopene), vitamins A & C, and potassium. |
| 1/4 Avocado | ~40 grams | 64 calories | Higher in calories but rich in healthy monounsaturated fats. |
| 1 Medium Apple | ~182 grams | 95 calories | Excellent source of fiber but higher in sugar and total calories. |
| 10 Almonds | ~12 grams | 70 calories | Great source of protein and healthy fats, but high calorie density. |
| 1 Cup of Grapes | ~151 grams | 104 calories | High in natural sugar, more calorically dense than cherry tomatoes. |
This table illustrates that cherry tomatoes offer a very low-calorie way to gain essential nutrients and feel full.
Incorporating Cherry Tomatoes into Your Diet
Cherry tomatoes are versatile and can be enjoyed both raw and cooked.
For raw consumption:
- Snack: Enjoy them on their own.
- Salads: Add to salads, bowls, or pasta salads.
- Appetizers: Pair with mozzarella and basil.
For cooked dishes:
- Roasted: Intensifies sweetness.
- Sauces: Create a fresh pasta sauce.
- Omelets and Scrambles: Incorporate into egg dishes.
Conclusion
To summarize, 91 grams of cherry tomatoes contain a very modest 16 calories and are packed with nutrients and antioxidants. Their low-calorie, high-water, and high-fiber profile makes them excellent for weight management. They are also rich in lycopene, vitamins A and C, and potassium, contributing to heart health and overall well-being. Whether raw or cooked, incorporating cherry tomatoes is a delicious way to boost nutrition. For more information, consult resources like the USDA's FoodData Central.
