What the Science Says: Tomatillo Phosphorus Content
Tomatillos, often used in Mexican cooking to make salsa verde, are a good source of several nutrients, including phosphorus. The exact amount can vary slightly depending on the source and preparation, but reliable nutritional databases offer consistent figures.
- Per 100 grams: A 100g serving of raw tomatillos provides approximately 39 mg of phosphorus. To put this in perspective, the recommended dietary allowance (RDA) for phosphorus for most adults is 700 mg per day, while the daily value (DV) used for nutrition labels is 1250 mg. Therefore, 100g of tomatillos contributes about 5.6% of the RDA.
- Per 1/2 cup: A 1/2 cup (66g) of chopped raw tomatillos contains about 25.7 mg of phosphorus.
- Per 1 medium fruit: A single medium tomatillo, which weighs around 34g, contains about 13.26 mg of phosphorus.
While tomatillos are not a primary, high-concentration source of phosphorus like meat or dairy, they offer a meaningful contribution as part of a varied diet. The mineral found in tomatillos is also naturally occurring and highly bioavailable, unlike the phytate-bound phosphorus in some plant-based foods.
Phosphorus: Why Your Body Needs It
Phosphorus is the second most abundant mineral in the human body, with a majority found in bones and teeth. It is a critical component of every cell and performs numerous vital functions. Incorporating phosphorus-rich foods, even in moderate amounts, is essential for maintaining these bodily processes.
Here are some of the primary functions of phosphorus:
- Bone and Teeth Formation: Working alongside calcium, phosphorus is fundamental to building and maintaining strong bones and teeth.
- Energy Production: Phosphorus is a key component of adenosine triphosphate (ATP), the body's main energy currency. It's needed for energy storage and use.
- Cell Repair and Growth: This mineral is vital for building and repairing tissues and cells throughout the body.
- DNA and RNA Production: It is an essential component of DNA and RNA, the genetic building blocks of the body.
- Waste Filtration: Phosphorus plays a crucial role in kidney function, helping to filter waste from the blood.
Tomatillos vs. Other Phosphorus Sources
To understand the contribution of tomatillos, it's helpful to compare their phosphorus content to other common foods. As a fruit, tomatillos are not a top-tier source, but they still add to your overall mineral intake, especially in dishes like salsa, where multiple servings might be consumed.
Phosphorus Content Comparison Table
| Food | Serving Size | Phosphorus (mg) | Notes |
|---|---|---|---|
| Tomatillos (Raw) | 100g | 39 | A moderate, natural source |
| Chicken (cooked) | 75g (approx 2.5 oz) | 134-163 | A high source, providing much more per gram |
| Cheddar Cheese | 50g (approx 1.5 oz) | 232-302 | Dairy is known for its high phosphorus content |
| Lentils (cooked) | 175 mL (3/4 cup) | 264 | Excellent plant-based source |
| Salmon (cooked) | 75g (approx 2.5 oz) | 189-192 | Rich source of phosphorus |
| Red Tomatoes (Raw) | 100g | 24 | Tomatillos contain more phosphorus than red tomatoes |
Incorporating Tomatillos into a Balanced Diet
Because of their modest phosphorus content and vibrant flavor, tomatillos are a great ingredient for enhancing meals, especially through their most popular preparation, salsa verde. A balanced diet rich in varied fruits, vegetables, and other phosphorus-rich foods ensures adequate intake.
- Classic Salsa Verde: Blending roasted or boiled tomatillos with chili peppers, onion, garlic, and cilantro creates a flavorful, tangy sauce perfect for tacos, enchiladas, and burritos.
- Soups and Stews: Add chopped tomatillos to soups and stews for a zesty kick, as they are a staple in dishes like pozole verde.
- Salad Topping: Dice raw tomatillos and add them to salads for a burst of acidic flavor and a bit of crunch.
- Grilled Sides: Halve tomatillos and grill them alongside other vegetables or meats for a simple, tangy side dish.
Considerations for Specific Health Needs
For most healthy individuals, dietary phosphorus intake is not a major concern, as deficiency is rare and excess is easily regulated by the kidneys. However, people with certain health conditions, particularly chronic kidney disease, need to monitor their phosphorus levels carefully. Tomatillos, being a moderate source, are generally acceptable but should be included as part of a doctor-approved meal plan.
Additionally, it is important to remember that much of the phosphorus consumed by Americans comes from phosphate additives in processed foods, which are more readily absorbed by the body than naturally occurring phosphorus. Choosing natural foods like tomatillos is often a healthier way to contribute to your nutritional needs. For more information on phosphorus and overall dietary needs, consult the NIH Office of Dietary Supplements.
Conclusion: Tomatillos as a Nutritional Component
Tomatillos are a nutritious fruit that contributes a moderate amount of phosphorus to the diet, with a 100g serving containing around 39mg. While not a powerhouse of the mineral like meat or dairy, they are a valuable source, especially when used frequently in dishes like salsa verde. Their contribution, combined with other nutrients like Vitamins A and C, makes them a healthy addition to a balanced and varied diet. For individuals with specific dietary restrictions, like those with kidney disease, it is always best to consult a healthcare professional to ensure tomatillos fit within a managed diet plan.
