Tomatillo Calorie Breakdown
Tomatillos are a low-calorie fruit, primarily composed of water and carbohydrates. The exact calorie count depends on the preparation method, as adding oil or other ingredients can increase the total. However, in their raw state, they are an excellent option for those monitoring their caloric intake.
A standard 100-gram serving of raw tomatillos contains approximately 32 calories. A half-cup serving of chopped raw tomatillos, which is about 66 grams, has around 21 calories. A single medium-sized tomatillo, weighing roughly 34 grams, contains about 11 calories. This low-calorie density makes them a great way to add flavor and volume to dishes with minimal impact on your daily caloric budget.
Nutritional Composition of Tomatillos
Beyond just calories, tomatillos offer a healthy dose of other nutrients. Their low-fat, high-fiber composition is beneficial for digestion and can help with weight management by promoting a feeling of fullness. They are also a good source of vitamins and minerals.
- Carbohydrates: A 100g serving has about 5.8g of carbohydrates, which includes nearly 2g of dietary fiber.
- Vitamins: Tomatillos are a notable source of Vitamin C, which supports immune function, and Vitamin K, important for blood clotting and bone health. They also contain smaller amounts of B-complex vitamins, including niacin.
- Minerals: Key minerals found in tomatillos include potassium, manganese, and magnesium. Potassium is a vasodilator that helps to manage blood pressure.
- Antioxidants: The fruit contains unique phytochemicals called withanolides, which have demonstrated antioxidant and anti-inflammatory properties.
Raw vs. Cooked Tomatillos
The way you prepare tomatillos can slightly alter their calorie count. Cooking methods that involve adding oil or other calorie-dense ingredients will increase the total caloric value of your dish.
Roasting: When you roast tomatillos, you may add olive oil, which adds fat and calories. For example, a recipe might call for drizzling a tablespoon of olive oil over a pound of tomatillos. Since a tablespoon of olive oil contains about 120 calories, this would add a notable amount to the total.
Boiling: Boiling tomatillos, often done for salsa verde, doesn't add significant calories unless you include other high-calorie ingredients in the salsa, such as avocado or extra fats. The calories in the boiled tomatillos themselves remain very low.
Tomatillos vs. Green Tomatoes
It is a common misconception that tomatillos are simply green tomatoes. While they are related, they are distinctly different in flavor, composition, and nutritional profile. Here is a comparison to highlight the key differences.
| Feature | Tomatillos (per 100g, raw) | Green Tomatoes (per 100g, raw) |
|---|---|---|
| Calories | 32 kcal | 23 kcal |
| Carbohydrates | 5.8g | 9.2g |
| Dietary Fiber | 1.9g | 2g |
| Vitamin C | 12mg | 23mg |
| Vitamin A | 6µg | 4µg |
| Taste | Tangy, slightly acidic | Milder, less complex |
As the table shows, green tomatoes are slightly lower in calories but also contain less fiber and Vitamin A compared to tomatillos on a per-gram basis. Tomatillos' unique tangy flavor and withanolide antioxidant content set them apart, making them a preferred choice for authentic salsa verde.
Incorporating Tomatillos into a Healthy Diet
Tomatillos are an easy and flavorful way to enhance your meals while keeping calorie counts low. Their high fiber and water content help promote satiety, which is beneficial for weight management.
Here are some simple ways to use them:
- Salsa Verde: The most popular use. Blend roasted or boiled tomatillos with chili peppers, onion, cilantro, and lime juice for a fresh and flavorful sauce.
- Salads: Chop raw tomatillos and add them to salads for a bright, acidic burst of flavor.
- Soups and Stews: Simmer tomatillos into broths or stews to add a tangy depth. They can be pureed into the soup for thickening.
- Tacos and Enchiladas: Use them as a topping for tacos or as the base sauce for enchiladas, offering a healthier, low-calorie alternative to heavy, creamy sauces.
Conclusion
Ultimately, the number of calories in tomatillos is very low, making them a healthy and versatile ingredient. Whether you consume them raw or cooked, they provide a significant flavor boost along with beneficial vitamins, minerals, and antioxidants, all while helping to manage your caloric intake. Their distinct tangy taste and unique nutritional profile solidify their place as a beneficial and flavorful addition to many recipes.
