How Many Tomatoes Count as One of Your 5 a Day?
Understanding how many tomatoes to consume for one of your five-a-day portions can be confusing, as the amount varies depending on the form of the tomato. Whether you're enjoying them raw in a salad, cooked in a sauce, or from a tin, the portion size is key to hitting your daily nutritional goals. The 5-a-day guideline is based on an 80g portion for most fresh, frozen, or tinned fruits and vegetables. Knowing the specifics for tomatoes will help you incorporate this versatile and nutrient-rich food into your diet effectively.
Portion Sizes for Fresh Tomatoes
For fresh tomatoes, the portion size is simple to measure, but varies depending on the type. A medium-sized tomato is all you need to count as one of your five-a-day. This is ideal for slicing into sandwiches or dicing into salads. For smaller cherry tomatoes, which are a popular snack or salad addition, the portion size is seven tomatoes. The World Cancer Research Fund specifies a handful of small fruits like cherry tomatoes is a rough guide, though seven is the specific count. This flexibility allows for easy incorporation into various meals throughout the day.
Different Types of Tomatoes and Their Contributions
Not all tomatoes are created equal when it comes to your 5-a-day count. Different preparations, such as cooking, drying, or pureeing, change the concentration of the nutrients and thus the portion size required.
Tinned and Processed Tomatoes
Tinned tomatoes are a pantry staple and an excellent way to get a portion of your five-a-day. A portion is 80g, which is typically around three heaped tablespoons of tinned tomatoes. A single heaped tablespoon of tomato purée also counts as a portion. This is a great way to boost the vegetable content of sauces, stews, and casseroles without much effort. Just be sure to choose varieties with no added salt or sugar where possible.
Sun-Dried Tomatoes
For dried versions like sun-dried tomatoes, the portion size is smaller due to the concentration of nutrients. A 30g serving of dried fruit, including sun-dried tomatoes, counts as one portion. It is important to note that dried fruits are higher in sugar and are best enjoyed as part of a meal to protect dental health. Sun-dried tomatoes can be a delicious addition to pasta dishes, salads, and antipasto platters, and a small amount goes a long way towards your daily goal.
Fresh vs. Cooked Tomatoes
Cooking tomatoes does not diminish their ability to contribute to your 5-a-day. In fact, some studies suggest that heating tomatoes can increase the availability of certain beneficial compounds like lycopene. So, whether your tomato is raw in a salad or cooked into a hearty bolognese sauce, it still counts. It's the overall weight that matters, with 80g being the standard for fresh and cooked portions.
Comparison: Portion Sizes for Different Tomato Forms
| Tomato Form | Quantity for 1 Portion (Adult) | Key Considerations |
|---|---|---|
| Medium Fresh Tomato | 1 medium tomato | Ideal for sandwiches and salads. |
| Cherry Tomatoes | 7 cherry tomatoes | Great for snacking or adding to salads. |
| Tinned Tomatoes | 3 heaped tablespoons (~80g) | Check for low-salt and no added sugar varieties. |
| Tomato Purée | 1 heaped tablespoon | A concentrated source, perfect for sauces. |
| Sun-Dried Tomatoes | 30g | Best consumed as part of a meal due to high sugar concentration. |
Combining Tomatoes for a Portion
You can also mix and match different forms of vegetables and fruits to make up a single portion. For example, combining four cherry tomatoes with some cucumber and lettuce could form one portion within a larger salad. This provides flexibility and variety, making it easier to meet your daily targets. The key is to remember the 80g weight rule for most fresh, frozen, or tinned options.
The Health Benefits of Eating Tomatoes
Tomatoes are packed with vitamins and minerals, including vitamin C and lycopene, a powerful antioxidant. Lycopene is what gives tomatoes their red colour and has been linked to a reduced risk of certain cancers and improved heart health. As mentioned, cooking tomatoes can actually increase the amount of lycopene your body can absorb. Including a variety of tomato types, from fresh to cooked, ensures you get a good range of nutrients.
Conclusion
Ultimately, the number of tomatoes that count as one of your five-a-day depends entirely on their form. One medium fresh tomato, seven cherry tomatoes, three heaped tablespoons of tinned tomatoes, or one heaped tablespoon of purée all equal one portion. By understanding these specific amounts, you can confidently integrate this nutritious food into your daily diet. Incorporating tomatoes in their various forms—fresh, cooked, or processed—is a simple and effective way to help meet your five-a-day goal for better health.
For more detailed nutritional guidelines, it's always best to consult with a reliable health resource such as the NHS.(https://www.nhs.uk/healthier-families/food-facts/5-a-day/)
