Unpacking the Calorie Count of Plum Tomatoes
When considering how many calories do plum tomatoes have, the good news is that they are an exceptionally low-calorie food, primarily composed of water. For a raw, fresh plum tomato, the calorie density is quite low. Per 100 grams, you can expect to find around 18-20 calories. This is a fantastic benefit for those monitoring their calorie intake or seeking to add volume to meals without a significant energy cost. The calorie content is mostly derived from a small amount of natural sugars and a bit of protein, with minimal fat.
Nutritional Breakdown Beyond Calories
While their low-calorie nature is a key attraction, the real value of plum tomatoes lies in their rich nutrient profile. They are packed with essential vitamins and powerful antioxidants that support overall health.
Key nutrients found in plum tomatoes include:
- Vitamin C: A powerful antioxidant that is crucial for immune function, skin health, and tissue repair.
- Vitamin K: Important for blood clotting and contributes to bone health.
- Potassium: An essential mineral for blood pressure regulation and heart health.
- Folate (Vitamin B9): A vital nutrient for cell growth and function, especially important for pregnant women.
- Lycopene: The compound responsible for the tomato's red color. It is a potent antioxidant linked to numerous health benefits, including a reduced risk of heart disease and certain cancers.
The Impact of Cooking and Preparation
The way a plum tomato is prepared can slightly alter its nutritional value and calorie concentration. The primary change occurs as water evaporates during cooking, concentrating the sugars and nutrients.
| Preparation | Approx. Calories (per 100g) | Notes on Nutrient Profile |
|---|---|---|
| Raw Plum Tomato | 18-20 kcal | Highest water content, good source of Vitamin C. |
| Canned Plum Tomato | 19-25 kcal | Water content reduced slightly. Often includes added salt for preservation. Cooking process increases lycopene bioavailability. |
| Sun-Dried Plum Tomato (in oil) | ~215-220 kcal | Significant calorie increase due to dehydration and oil absorption. Lycopene is highly concentrated and easily absorbed due to fat. |
| Tomato Paste (concentrated) | ~80-82 kcal | Very high concentration of sugars and nutrients. A much smaller serving is needed, so overall calorie contribution is still low. |
The Lycopene Advantage in Cooked Tomatoes
Interestingly, the health benefits of tomatoes, particularly their lycopene content, are often enhanced by cooking. The heat breaks down the tomato's cell walls, making the lycopene more available for your body to absorb. This process is further improved when a small amount of fat, such as olive oil, is added to the dish. This means that while raw plum tomatoes are a fantastic low-calorie snack, a rich pasta sauce made with cooked plum tomatoes can offer a more potent dose of lycopene for your health.
Comparison with Other Common Tomato Varieties
While all fresh tomatoes are relatively low in calories, there are minor differences across varieties based on their water and sugar content. Here is a brief comparison:
- Plum Tomatoes: Dense and meaty with fewer seeds, making them ideal for sauces. Their calorie density is average for a fresh tomato at around 18-20 kcal per 100g.
- Cherry Tomatoes: Sweeter than plum tomatoes, they contain a slightly higher concentration of natural sugars but are still very low-calorie at around 3 calories each.
- Beefsteak Tomatoes: Larger and juicier, beefsteak tomatoes have a higher water content. Their calories are comparable to plum tomatoes per 100g, though their larger size means a single tomato will have more calories overall.
How to Incorporate Plum Tomatoes into Your Diet
Given their low-calorie count and rich flavor, plum tomatoes are an incredibly versatile ingredient. You can enjoy them raw or cooked in a variety of ways. Here are a few ideas:
- Fresh Salads: Slice raw plum tomatoes into a mixed green salad with a light vinaigrette. Their meaty texture adds substance without a lot of calories.
- Pasta Sauces: Create a delicious, homemade pasta sauce by simmering chopped plum tomatoes with garlic, onions, and herbs. The heat will bring out their sweetness and boost lycopene absorption.
- Roasted Vegetables: Halve plum tomatoes and roast them with other vegetables like zucchini and bell peppers. This caramelizes their natural sugars, adding intense flavor to any dish.
- Homemade Salsa: Combine finely diced raw plum tomatoes with red onion, jalapeño, cilantro, and lime juice for a fresh, low-calorie condiment or dip.
- Bruschetta: Chop fresh plum tomatoes and combine with basil, garlic, and a drizzle of olive oil. Serve on toasted whole-wheat bread for a healthy appetizer.
- Soups and Stews: Add canned or fresh plum tomatoes to soups and stews. They break down easily and provide a rich flavor base.
For more culinary inspiration, consider exploring a broader range of tomato-based dishes. For example, a rustic French-style ratatouille is a fantastic way to utilize plum tomatoes and other low-calorie vegetables for a healthy, satisfying meal.
Conclusion
In summary, how many calories do plum tomatoes have? A very minimal amount when fresh, clocking in at approximately 18-20 calories per 100 grams. Their true nutritional value extends far beyond their low-calorie count, with a powerful combination of essential vitamins and the potent antioxidant lycopene. While cooking slightly increases the calorie density by concentrating sugars, it also enhances the absorption of lycopene, a crucial compound for heart health and other benefits. Whether raw or cooked, plum tomatoes are an excellent, nutrient-dense addition to any diet, offering flavor, color, and wellness in every bite. Their versatility makes them a simple and effective way to boost your daily intake of vitamins and antioxidants without adding unnecessary calories.
