How Many Calories Are in 10 Cherry Tomatoes?
For a standard serving of ten raw, red cherry tomatoes, the calorie count is approximately 31 calories. This number can be a valuable piece of information for anyone tracking their caloric intake, whether for weight management or simply for health awareness. Because their calorie count is so low, cherry tomatoes are a versatile and healthy option for snacking or incorporating into meals. The exact number can vary slightly depending on the size, ripeness, and specific variety, but this average provides a reliable benchmark.
A Detailed Look at the Nutritional Profile
Beyond just their low-calorie nature, cherry tomatoes are a powerhouse of essential vitamins and minerals. Understanding their full nutritional composition helps explain why they are a recommended part of a balanced diet.
Macronutrients
In a serving of 10 cherry tomatoes (roughly 100g), you can expect to find:
- Carbohydrates: Approximately 7g, primarily from natural sugars.
- Protein: About 1g.
- Fat: A negligible amount, around 0.3g.
- Fiber: Around 2g, which aids in digestion and increases satiety.
- Water Content: Cherry tomatoes have a high water content, which contributes to their low calorie density and helps with hydration.
Micronutrients and Antioxidants
Cherry tomatoes are particularly celebrated for their rich supply of antioxidants and other health-promoting compounds:
- Lycopene: This potent antioxidant is responsible for the red color and is linked to numerous health benefits, including heart health and a reduced risk of certain cancers. Cooking tomatoes can increase the bioavailability of lycopene.
- Beta-carotene: Converted to Vitamin A in the body, beta-carotene is crucial for good vision and skin health.
- Vitamin C: A single serving provides a significant portion of your daily recommended intake, boosting the immune system and acting as a powerful antioxidant.
- Potassium: This mineral helps regulate fluid balance and blood pressure, supporting heart health.
- Vitamin K: Important for bone health and proper blood clotting.
- Folate (Vitamin B9): Essential for cell growth and metabolism.
Health Benefits Beyond the Numbers
Incorporating cherry tomatoes into your diet offers a multitude of health benefits that extend beyond simply being low in calories. These tiny fruits play a role in promoting overall wellness.
Supports Heart Health
Several components in cherry tomatoes contribute to a healthy heart. Lycopene helps protect against cardiovascular disease, while the potassium content assists in managing blood pressure levels. These two nutrients work together to support a robust cardiovascular system.
Enhances Skin Protection
The high levels of antioxidants, particularly lycopene and beta-carotene, can help protect the skin from sun damage and promote better skin health. This makes cherry tomatoes a beneficial food for maintaining youthful, healthy-looking skin.
Aids in Weight Management
For those on a weight loss journey, cherry tomatoes are an ideal snack. Their high fiber and water content promote a feeling of fullness, which can help control appetite and prevent overeating. Their low calorie density means you can eat a substantial number without consuming many calories.
Promotes Eye Health
Lutein and zeaxanthin are two carotenoids found in cherry tomatoes that accumulate in the eyes. They are known to protect the eyes against light-induced damage and can help prevent age-related macular degeneration.
Comparison: Cherry Tomatoes vs. Regular Tomatoes
While all tomatoes are healthy, cherry tomatoes offer some distinct advantages in their nutrient concentration. Here is a comparison of 100g servings based on available data.
| Feature | Cherry Tomatoes (per 100g) | Regular Tomatoes (per 100g) |
|---|---|---|
| Calories | ~25 kcal | ~20 kcal |
| Vitamin C | Higher content | Lower content |
| Folic Acid | Much higher concentration | Lower concentration |
| Antioxidants | Higher concentration of lycopene and vitamin E | Standard content |
| Nutrient Density | Higher overall, despite slightly higher calories | Lower overall nutrient concentration |
Delicious Ways to Incorporate Cherry Tomatoes
Their small size and sweet flavor make cherry tomatoes incredibly versatile in the kitchen. Here are some simple and delicious ideas:
Raw Uses:
- Snack on their own: Enjoy them straight out of the container for a quick, hydrating snack.
- Caprese Skewers: Thread cherry tomatoes, small mozzarella balls, and fresh basil leaves onto a toothpick and drizzle with balsamic glaze.
- Pasta Salad: Toss halved cherry tomatoes with cooked pasta, olives, and a vinaigrette.
- Sandwich Topping: Add sliced cherry tomatoes to avocado toast or sandwiches for a burst of flavor.
Cooked Uses:
- Roasted Cherry Tomatoes: Roast them with olive oil, garlic, and herbs until they burst and caramelize. They are excellent on pasta, pizza, or as a side dish.
- Homemade Sauce: Simmer cherry tomatoes with garlic and basil for a quick and fresh pasta sauce.
- Soups: Add them to soups and stews for extra color and nutrition.
- Stuffed Tomatoes: Hollow out the tomatoes and stuff them with a savory filling like cream cheese and herbs.
Conclusion: The Low-Calorie, Nutrient-Dense Snack
In summary, the next time you ask how many calories do 10 cherry tomatoes have, remember the answer is a low 31 calories. Far from being empty calories, this small, vibrant fruit is a treasure trove of vitamins, minerals, and antioxidants. Whether you're focused on weight management, improving heart health, or simply adding more nutrient-rich foods to your diet, cherry tomatoes are an excellent and delicious choice. Incorporating them into your meals is easy and provides significant health benefits for very few calories. For more detailed scientific analysis on the nutritional compounds and their effects during storage, studies like one published in the National Institutes of Health's PubMed Central offer a deep dive.
