What are the nutritional facts for a 100 gram Tamatar?
Beyond just its calorie count, the 100 gram Tamatar is a nutritional powerhouse packed with essential vitamins and minerals. Here is a detailed breakdown of the nutrients found in a standard serving, based on data from several authoritative sources:
- Calories: 18-20 kcal
- Water: Approximately 95%
- Carbohydrates: 3.9 grams
- Dietary Fiber: 1.2 grams
- Sugar: 2.6 grams
- Protein: 0.9 grams
- Fat: 0.2 grams
In addition to these macronutrients, the Tamatar is also an excellent source of several key micronutrients. These include Vitamin C, which is vital for immune function and skin health, Potassium for blood pressure regulation, and Vitamin K1 for bone health. The deep red colour of ripe tomatoes comes from Lycopene, a potent antioxidant that offers numerous health benefits, including protection against certain types of cancer and heart disease.
The versatility of Tamatar in different culinary preparations
Tamatar, or tomatoes, can be enjoyed in a myriad of ways, both raw and cooked. The calorie content can vary slightly depending on the preparation method and any added ingredients. Let's explore how the calories can be influenced:
- Raw: Eating 100 grams of raw, ripe Tamatar as part of a salad provides the standard 18-20 calories, with maximum preservation of heat-sensitive nutrients like Vitamin C.
- Cooked: While cooking can slightly reduce the Vitamin C content, it significantly increases the bioavailability of lycopene, making it easier for your body to absorb. A simple cooked tomato curry (curry with only tomatoes, not other oil-heavy ingredients) would still maintain its low-calorie status.
- Sauces and Soups: In traditional Indian cooking, Tamatar is often cooked down into a rich sauce or soup base. When prepared without excessive oil or heavy cream, a tomato soup can be an excellent low-calorie, hydrating meal.
- Processed Products: Be mindful of processed products like ketchup or canned sauces, which can contain added sugars, salts, and oils that drastically increase the overall calorie and sodium content. Always check the nutrition label to ensure you're making a healthy choice.
Comparison: How Tamatar Calories Stack Up
It's useful to compare the calorie count of Tamatar to other common vegetables to appreciate its role in a balanced diet. Here is a table comparing a 100-gram serving of several popular options:
| Food Item (100g) | Calories (approx.) | Primary Nutrient | Notes |
|---|---|---|---|
| Tamatar (Tomato) | 18 kcal | Vitamin C, Lycopene | Very low in calories, high in water content |
| Cucumber | 15 kcal | Vitamin K | Extremely hydrating, even lower in calories |
| Broccoli | 34 kcal | Vitamin K, Vitamin C | Higher in calories but also in protein and fiber |
| Onion | 40 kcal | Vitamin C, B6 | Higher in carbs and natural sugars than tomato |
| Potato (raw) | 77 kcal | Potassium, Vitamin B6 | Significantly higher in calories and starch |
The health benefits of incorporating Tamatar into your diet
Lists of reasons to add more Tamatar to your meals go beyond simple calorie control. This ingredient has a wide range of benefits for your body:
- Rich in Antioxidants: The high lycopene content in Tamatar acts as a powerful antioxidant, protecting your cells from damage and reducing inflammation.
- Heart Health Support: Studies have linked high intake of tomatoes and lycopene to a reduced risk of heart disease by lowering bad cholesterol and blood pressure.
- Improved Skin Health: The combination of lycopene and Vitamin C in Tamatar promotes collagen production, which helps maintain skin elasticity and may protect against sun damage.
- Supports Hydration: With its 95% water content, Tamatar helps keep your body hydrated, which is crucial for overall health and effective metabolism.
- Aids in Weight Loss: As a low-calorie, high-fiber, and high-water food, Tamatar increases feelings of fullness, helping to curb unnecessary snacking and supporting weight management goals.
Conclusion
To answer the question, a 100 gram Tamatar contains a minimal number of calories, typically ranging from 18 to 20 kcal. This makes it a perfect food for those who are watching their caloric intake or pursuing weight loss goals. Its low-fat, low-carb composition, combined with high water and fiber content, helps create a feeling of fullness. More importantly, the Tamatar is an excellent source of vital nutrients and antioxidants, like lycopene, that contribute to heart health, skin health, and overall wellness. Incorporating this versatile fruit into your daily diet, whether raw in a salad or cooked in a sauce, is a simple and delicious way to boost your nutritional intake without adding significant calories. Remember that for maximum benefit, opt for fresh, ripe Tamatar or minimally processed products to avoid added sugars and salts.
To learn more about healthy cooking, a great resource is the USDA's MyPlate website, which provides guidance on creating balanced and nutritious meals.
This article is for informational purposes and should not be taken as medical advice. Always consult a healthcare professional or registered dietitian for personalized diet plans.
