Nutrition Diet: How many carbs are in tomatillos and what are their benefits?

November 11, 2025 •

4 min read

According to the USDA, a 100-gram serving of raw tomatillos contains only 5.84 grams of total carbohydrates, making them a low-carb addition to any nutrition diet. This tart, versatile fruit, often treated as a vegetable, offers numerous health benefits beyond its low carbohydrate count.

Quick Summary

Tomatillos are a low-carb, low-calorie fruit packed with fiber, vitamins, and antioxidants. This article explores their carbohydrate profile, net carb count, and key nutrients, explaining why they are a healthy dietary addition.

Key Points

Low Net Carbs: A 100g serving of raw tomatillos provides approximately 3.94 grams of net carbs, making them suitable for low-carb diets.
High in Fiber: Tomatillos contain a good amount of dietary fiber, which aids digestion and helps regulate blood sugar.
Rich in Nutrients: They are an excellent source of Vitamin C, Vitamin K, and Vitamin A, along with important minerals like potassium.
Antioxidant Powerhouse: Unique phytochemicals called withanolides give tomatillos anti-inflammatory and anti-cancer properties.
Versatile Ingredient: Can be used raw, roasted, or simmered in salsas, sauces, and stews to add a tangy, low-carb element to meals.
Supports Heart Health: With a high potassium and fiber content, tomatillos can help lower blood pressure and cholesterol levels.
Weight Management: Their low-calorie and high-fiber nature contributes to satiety, supporting weight loss efforts.

The Carbohydrate Profile of Tomatillos

Tomatillos (Physalis philadelphica) are a staple in Mexican cuisine, most famously used for salsa verde. While they may resemble green tomatoes, they possess a distinct flavor and a different nutritional composition. For individuals monitoring their carbohydrate intake, tomatillos are an excellent choice due to their low-carb and high-fiber content, especially when consumed raw or roasted without added sugars.

Total Carbs, Net Carbs, and Fiber

Understanding the difference between total and net carbs is essential for those on a low-carb or ketogenic diet. Total carbohydrates include all starches, sugars, and fiber. Net carbs are calculated by subtracting the grams of dietary fiber from the total carbohydrate count, as fiber is not digested or absorbed by the body.

For a 100-gram portion of raw tomatillos, the macronutrient breakdown is highly favorable for a balanced diet:

Total Carbohydrates: 5.84 grams
Dietary Fiber: 1.9 grams
Sugars: 3.93 grams
Net Carbs: Approximately 3.94 grams (5.84g total carbs - 1.9g fiber)

This low net carb count means that tomatillos have a minimal impact on blood sugar levels. The high fiber content also plays a crucial role in digestive health, helping to regulate glucose absorption and promoting a feeling of fullness.

Nutritional Breakdown and Health Benefits

Beyond their carb profile, tomatillos are rich in essential vitamins, minerals, and potent antioxidants. Incorporating them into your diet can support various aspects of your health.

A Rich Source of Nutrients

Tomatillos provide a healthy dose of several micronutrients, contributing to overall wellness:

Vitamin C: An antioxidant that boosts the immune system and aids in collagen production. A 100-gram serving can provide about 13% of the daily recommended value.
Vitamin K: Important for blood clotting and bone health.
Vitamin A: Contains carotenoids like beta-carotene, lutein, and zeaxanthin, which are essential for vision health and antioxidant support.
Potassium: Helps regulate blood pressure and supports heart health.
Withanolides: A unique group of phytochemicals with anti-inflammatory and anti-cancer properties.

Tomatillos vs. Tomatoes: A Carbohydrate Comparison

Although they are both in the nightshade family, tomatillos and tomatoes have different nutritional profiles that may influence your dietary choices. While both are generally low in carbs, tomatillos have slightly more fiber, which affects the net carb count.


Nutrient (per 100g)	Tomatillos (Raw)	Tomatoes (Raw)	Key Difference
Total Carbs	5.84 g	~3.89 g	Tomatillos have slightly more total carbs.
Dietary Fiber	1.9 g	~1.2 g	Tomatillos have higher fiber content.
Net Carbs	~3.94 g	~2.69 g	Tomatoes have slightly fewer net carbs.
Calories	32 kcal	~18 kcal	Tomatillos have more calories per 100g.
Vitamin C	11.7 mg	Higher	Tomatoes are typically higher in Vitamin C.
Vitamin A	6 µg	Significantly Higher	Tomatoes are rich in Vitamin A (Lycopene).

Tomatillos are also more acidic and tart, making them perfect for savory dishes, while the extra vitamin A in tomatoes (as lycopene) offers different health benefits. Ultimately, both are healthy options, and the choice depends on the desired flavor profile and specific nutritional goals.

Cooking Methods and Meal Ideas

How you prepare tomatillos can slightly alter their carb and nutrient content, but they remain a healthy, low-carb food regardless of the preparation method. Roasting, for example, intensifies their flavor and makes them less tart, but does not significantly change their carb profile unless sugary ingredients are added.

Versatile Ways to Enjoy Tomatillos

Salsa Verde: The most classic use, which can be prepared raw or roasted for varying flavor depths. It is naturally low-carb and can be served with grilled meats or as a dip for low-carb veggies.
Soups and Stews: Tomatillos add a tangy element to broths and can be simmered with chicken or pork for a flavorful, low-carb meal like Chile Verde.
Salads: When diced raw, they offer a bright, acidic crunch to salads. This is a great way to enjoy their full nutritional value without cooking.
Sauces: They can be blended into a creamy avocado-tomatillo sauce that pairs well with fish or chicken.
Casseroles: Add a zesty touch to low-carb casseroles by incorporating a tomatillo-based sauce.

Conclusion

For those watching their carb intake, the answer to how many carbs are in tomatillos? is encouraging: very few. A 100-gram serving contains less than 6 grams of total carbohydrates and under 4 grams of net carbs, making them an excellent choice for low-carb and ketogenic diets. Beyond their favorable carb profile, these fruits are packed with fiber, vitamins like C and A, and unique antioxidants called withanolides, providing significant digestive, immune, and anti-inflammatory benefits. Their tart flavor makes them a dynamic ingredient in salsas and stews, proving that healthy eating can be both delicious and low in carbohydrates. For more detailed information on healthy dietary patterns, you can visit the World Health Organization's website on the topic.

Frequently Asked Questions

Yes, tomatillos are considered keto-friendly. A typical serving is low in net carbs, which is the key metric for ketogenic diets. They can be used to make low-carb salsa verde or other keto-friendly dishes.

Tomatillos have slightly more total carbohydrates and fiber per 100g than tomatoes. However, both are low-carb options, with tomatoes having a slightly lower net carb count.

No, roasting tomatillos does not significantly change their carbohydrate count. It primarily alters their flavor, making them less tart and slightly sweeter. The carb content only increases if sugary ingredients are added during the cooking process.

Based on USDA data, one cup of chopped or diced raw tomatillos contains 3.85 grams of total carbs and 1.25 grams of dietary fiber, resulting in approximately 2.6 grams of net carbs.

The fiber in tomatillos supports digestive health by promoting regular bowel movements. This fiber also helps control the release of carbohydrates into the bloodstream, which benefits blood sugar regulation.

Yes, tomatillos can be a great addition to a weight loss diet. They are low in calories and high in fiber, which promotes satiety and can help reduce overall calorie intake.

Yes, tomatillos can be eaten raw. They have a tart, acidic flavor that adds a zesty kick to dishes when not cooked. They are a great addition to salads or raw salsas.