A raw, ripe tomato weighing approximately 62 grams contains just 11 calories. This makes it an exceptionally light food choice, ideal for adding flavor and volume to meals without significantly increasing your calorie intake. The low-calorie nature of tomatoes is largely due to their high water content, which makes up about 95% of their weight. A 62-gram tomato is a common size for smaller varieties, such as a Roma or plum tomato.
Nutritional Breakdown of a 62g Tomato
Beyond its minimal caloric contribution, a 62-gram tomato is packed with important nutrients. Its macronutrient profile is predominantly carbohydrates, with negligible amounts of fat and protein. The breakdown includes approximately 2g of carbohydrates, less than 1g of protein, and a minimal 0.1g of fat.
- Vitamins: It is a significant source of Vitamin C, which supports immune function, and Vitamin K1, important for blood clotting and bone health.
- Minerals: Tomatoes contain potassium, a mineral that aids blood pressure regulation and heart health. They also offer smaller amounts of other essential minerals like folate.
- Antioxidants: Tomatoes are the richest dietary source of the antioxidant lycopene, which is responsible for their vibrant red color.
Health Benefits of Lycopene
The antioxidant lycopene has been extensively studied for its potential health benefits, which include a reduced risk of heart disease and certain cancers, particularly prostate cancer. Studies suggest that consuming tomato products rich in lycopene can also offer protection against sunburn and other skin damage. The body's absorption of lycopene is enhanced when tomatoes are consumed with a source of fat, like olive oil.
Comparison of Tomato Calories by Size
To put the 62-gram tomato into perspective, here's a comparison of calorie counts for different sizes based on USDA data:
| Tomato Type | Approximate Weight | Approximate Calories |
|---|---|---|
| 1 Cherry Tomato | 17 grams | 3 calories |
| 1 Italian/Plum Tomato | 62 grams | 11 calories |
| 1 Small Tomato | 91 grams | 16 calories |
| 1 Medium Tomato | 123 grams | 22 calories |
| 100 Grams (average) | 100 grams | 18 calories |
Calories in Cooked vs. Raw Tomatoes
Preparing tomatoes can slightly alter their calorie density, although the change is minimal. When tomatoes are cooked, some of their water content evaporates, which can concentrate the nutrients and slightly increase the calories per gram. However, the overall calories you consume depend on the total amount of tomato and any additional ingredients. For instance, simmering tomatoes for a sauce will increase the calorie density, while adding oil will increase the total calorie count significantly. For example, a homemade marinara sauce with olive oil would have more calories than a raw, chopped tomato salad.
Incorporating Tomatoes into Your Diet
Given their low-calorie profile and impressive nutritional benefits, tomatoes are a versatile food that can be added to many dishes. They are perfect for salads, salsas, soups, and sauces. For a healthy, flavorful meal, you can add chopped tomatoes to scrambled eggs, roast them with other vegetables, or simply enjoy them sliced with a sprinkle of salt and pepper. Their high fiber and water content help promote a feeling of fullness, making them an excellent choice for weight management.
Conclusion
In summary, a 62-gram tomato is a highly nutritious, low-calorie option that is easy to incorporate into a balanced diet. With just 11 calories, it provides a wealth of vitamins, minerals, and beneficial antioxidants, particularly lycopene. Whether enjoyed raw or cooked, tomatoes offer great flavor and significant health benefits, making them a smart choice for anyone looking to eat healthily. Their versatility and nutritional value prove that a little tomato goes a long way toward boosting your health without burdening your calorie count.
