A single large beefsteak tomato is a dietary powerhouse, offering a wealth of nutrients for a minimal caloric investment. These large, meaty tomatoes are prized for their versatility in the kitchen, but their nutritional profile is equally impressive. Understanding the specific calorie count and the accompanying health benefits can help you appreciate this versatile vegetable even more.
The Core Calorie Count and Macronutrients
A Breakdown by Weight
To get a precise calorie estimate for a large beefsteak tomato, it's important to consider its size. A typical large beefsteak tomato, with a diameter of about 3 inches, weighs approximately 182 grams. Nutritional analyses confirm that this serving size delivers only about 33 calories, cementing its reputation as a great food for those watching their energy intake. Due to their high water content, which can be over 94%, they offer a large volume of food for very few calories, helping to promote a feeling of fullness without overeating.
The Macronutrient Profile
Beyond just the calories, beefsteak tomatoes provide a clean and simple macronutrient breakdown. The calories are primarily derived from carbohydrates, with a very low fat and moderate protein content. For a 182-gram large beefsteak tomato, the approximate breakdown is as follows:
- Total Carbohydrates: ~7.1 grams
- Dietary Fiber: ~2.2 grams
- Sugars: ~4.8 grams
- Protein: ~1.6 grams
- Total Fat: ~0.4 grams
This composition makes beefsteak tomatoes an excellent source of natural sugars and fiber, which helps with satiety and supports digestive health. The minimal fat and sodium content further enhance its standing as a heart-healthy food.
Key Vitamins and Minerals
Beefsteak tomatoes are packed with essential vitamins and minerals that contribute to overall health. Incorporating them into your diet can help you meet your daily requirements for several micronutrients.
Here is a list of some of the key nutrients found in a large beefsteak tomato:
- Vitamin C: A powerful antioxidant that supports immune function and promotes collagen production for healthy skin. A single large beefsteak tomato provides a substantial portion of the recommended daily value.
- Potassium: An important mineral for regulating blood pressure and proper muscle function, including the heart muscle.
- Vitamin A: Essential for vision, immune function, and cellular growth.
- Lycopene: The vibrant red color is due to this potent antioxidant, which has been linked to numerous health benefits, including protection against certain types of cancer and heart disease.
- Folate (Vitamin B9): Crucial for cell division and fetal development, making it an important nutrient during pregnancy.
- Vitamin K1: Important for blood clotting and bone mineralization.
Health Benefits Beyond the Calories
Rich in Antioxidants
As mentioned, beefsteak tomatoes are a fantastic source of antioxidants like lycopene, beta-carotene, and vitamin C. These compounds help combat oxidative stress in the body, which is linked to a variety of chronic diseases and the aging process. Interestingly, cooking tomatoes can increase the bioavailability of lycopene, though they are still highly nutritious when eaten raw.
Supports Digestive Health
The fiber content in beefsteak tomatoes helps to promote a healthy digestive system. Fiber adds bulk to stool, aiding in regular bowel movements and nourishing beneficial gut bacteria. This can help prevent constipation and other digestive issues.
Promotes Heart Health
The combination of potassium, fiber, and powerful antioxidants in beefsteak tomatoes makes them beneficial for cardiovascular health. Potassium helps balance electrolytes and counteracts the effects of sodium, which helps manage blood pressure. Meanwhile, antioxidants protect blood vessels from damage.
Beefsteak vs. Other Tomato Varieties: A Calorie Comparison
While the low-calorie nature of beefsteak tomatoes is clear, it's useful to compare them to other popular tomato varieties to understand how they fit into a balanced diet. Note that the calorie counts below are approximations and can vary slightly based on size and ripeness.
| Tomato Variety | Approximate Weight | Approximate Calories | Macronutrient Note |
|---|---|---|---|
| Large Beefsteak | 182 grams | 33 | Higher water content, great for slicing |
| Roma (Plum) | 62 grams | 11 | Denser flesh, less water, ideal for sauces |
| Medium Heirloom | 123 grams | 22 | Rich flavor, nutritional content similar to other tomatoes |
| Cherry Tomato | 17 grams (per tomato) | 3 | Juicy, perfect for salads or snacking |
| Grape Tomato | 8 grams (per tomato) | 1 | Less watery than cherry, good for snacks |
| Medium Green | 123 grams | 28 | Tangy and firm, used in cooking |
Creative Ways to Enjoy Beefsteak Tomatoes
Their size and mild flavor make beefsteak tomatoes incredibly versatile in the kitchen. Here are some simple and creative ways to incorporate them into your meals:
- Classic Caprese Salad: Layer thick slices of beefsteak tomato with fresh mozzarella, basil leaves, a drizzle of balsamic glaze, and olive oil.
- Juicy Sandwich Slices: Add a thick, firm slice to your sandwiches and burgers for a burst of moisture and flavor.
- Roasted or Grilled: Cut into thick slices, brush with olive oil, sprinkle with herbs, and grill or roast to bring out their natural sweetness.
- Stuffed Tomatoes: Hollow out the tomato and fill it with a mixture of seasoned quinoa, breadcrumbs, herbs, and cheese, then bake until tender.
- Fresh Salsa: Dice the tomatoes and combine with red onion, cilantro, jalapeño, and lime juice for a fresh, low-calorie salsa.
- Bruschetta: Top toasted bread with a mixture of diced beefsteak tomato, garlic, and basil for a simple and elegant appetizer.
Conclusion
In summary, the calorie content of one large beefsteak tomato is remarkably low at approximately 33 calories, making it a stellar addition to any diet. Its high water content, coupled with a generous dose of vitamins, minerals, and potent antioxidants like lycopene, provides significant health benefits that extend far beyond its energy value. Whether you enjoy them fresh in a salad, sliced on a sandwich, or roasted for a richer flavor, the beefsteak tomato is a nutritious and delicious choice. Its versatility and robust health profile make it a food worth celebrating in your kitchen. For more information on various types of tomatoes and their uses, consult the Healthline article on 7 Popular Types of Tomatoes.
For more information on the nutrient profiles of various vegetables, consider checking resources like this one: 7 Popular Types of Tomatoes (and How to Use Them).
This content is for informational purposes only and is not intended as medical advice.
