Caloric Breakdown of 100 Grams of Roma Tomatoes
For anyone monitoring their daily intake, understanding the caloric and nutritional details of specific foods is crucial. A 100-gram serving of raw Roma tomatoes provides a minimal caloric impact, with most sources confirming the calorie count to be around 18 kcal. The nutritional composition is largely due to its high water content, which is approximately 95%. The remaining content provides valuable carbohydrates, fiber, and protein that contribute to its nutritional benefits.
Macronutrient Profile in Detail
- Carbohydrates: A 100-gram portion contains roughly 3.9 grams of carbohydrates. Most of this comes from natural sugars, primarily glucose and fructose, which gives the Roma tomato its subtly sweet and tangy flavor.
- Fiber: With about 1.2 grams of dietary fiber per 100 grams, Roma tomatoes aid in digestion and promote a feeling of fullness. The fiber content is mostly insoluble, contributing to healthy bowel function.
- Protein: This serving size offers a small amount of protein, typically around 0.9 to 1 gram.
- Fats: Roma tomatoes are exceptionally low in fat, with only about 0.2 grams per 100-gram serving.
Comparing Roma Tomatoes to Other Varieties
When considering tomatoes for different culinary uses, their composition varies. Roma tomatoes are known for their dense, meaty flesh and lower water content compared to rounder, juicier varieties like beefsteak tomatoes. This makes Romas particularly well-suited for sauces, pastes, and drying, as they break down into a concentrated, flavorful product without excess liquid.
| Feature | Roma Tomato | Beefsteak Tomato |
|---|---|---|
| Shape | Oval or pear-shaped | Large and round |
| Flesh | Thick, dense, meaty | Firm and thick, with a meaty texture |
| Water Content | Lower | High, famously juicy |
| Seed Count | Fewer seeds | Numerous seeds |
| Best Culinary Use | Sauces, pastes, canning, drying | Slicing, sandwiches, burgers, salads |
The Health Benefits of Roma Tomatoes
Beyond their low-calorie count, Roma tomatoes offer a host of health benefits due to their rich nutrient profile. They are a significant source of vitamins and powerful antioxidants.
- Antioxidant Powerhouse: Roma tomatoes are notably high in lycopene, a potent antioxidant responsible for their red color. Lycopene has been studied for its potential role in protecting against certain types of cancer and promoting heart health. Cooking tomatoes actually makes the lycopene more bioavailable to the body.
- Rich in Vitamins and Minerals: A 100-gram serving provides a good dose of Vitamin C, which supports immune function and skin health. They also contain potassium, important for regulating blood pressure, and Vitamin K, crucial for bone health.
- Supports Hydration and Digestion: With their high water and fiber content, Roma tomatoes help maintain proper hydration and promote healthy digestion.
Preparing Roma Tomatoes for Maximum Health Benefits
How you prepare Roma tomatoes can influence their nutritional availability. While raw tomatoes are excellent sources of Vitamin C, cooking them in a dish with a small amount of healthy fat, like olive oil, significantly increases the body's absorption of the antioxidant lycopene. This makes them a versatile ingredient for both fresh salads and cooked sauces.
Conclusion
In summary, 100 grams of raw Roma tomatoes contain approximately 18 calories, making them a very low-calorie food. Their nutritional value extends far beyond their minimal energy contribution, providing significant amounts of heart-healthy lycopene, immune-boosting Vitamin C, and essential minerals like potassium. Whether used fresh in a salad or cooked into a rich sauce, Roma tomatoes are a highly nutritious and versatile ingredient for anyone focused on healthy eating and weight management. Their low-calorie density and rich nutrient profile make them an excellent choice for curbing appetite while delivering a powerful nutritional punch.
