The Calorie Count: A Detailed Breakdown
When it comes to tracking nutritional intake, knowing the calorie content of your ingredients is crucial. For fresh, raw plum tomatoes, the numbers are very favorable for those looking to manage their weight. A standard 100-gram serving, which is roughly equivalent to two to three medium-sized plum tomatoes depending on their specific size, contains a mere 18 calories. This low energy density is primarily due to their high water content, which makes up about 95% of their mass, and their relatively low carbohydrate count.
Raw vs. Cooked Plum Tomatoes
It's important to distinguish between raw and cooked plum tomatoes, as cooking can slightly alter their calorie density. When you cook tomatoes, such as by roasting or simmering them into a sauce, the water content evaporates, concentrating the remaining solids and, as a result, the natural sugars and calories. For example, a serving of canned or processed plum tomatoes may have a slightly different calorie count depending on the product, brand, and any added ingredients, but generally remain very low-calorie. A serving of seven baby plum tomatoes (approx. 80g) contains about 21 kcal, which is consistent with the 100g measurement. The concentration of nutrients like lycopene also increases during cooking, making it more bioavailable for the body to absorb.
Canned vs. Fresh Plum Tomatoes
For many, canned plum tomatoes are a convenient pantry staple. While their calorie count is similar to fresh varieties on a per-weight basis, it's worth checking the label. Some canned products might have added sugar or salt, which can slightly increase the overall calorie and sodium content. However, for most brands, canned plum tomatoes remain a low-calorie option, and the canning process helps preserve their nutrients. When comparing nutrition labels, you can generally expect around 18-25 kcal per 100g for both fresh and canned versions.
Beyond the Numbers: Rich Nutritional Profile
Plum tomatoes are more than just a low-calorie filler; they are a nutritional powerhouse packed with vitamins, minerals, and antioxidants.
- Vitamins: They are an excellent source of Vitamin C, which is vital for immune function, skin health, and wound healing. They also provide a good amount of Vitamin A, beneficial for eye health, and Vitamin K, which aids in blood clotting.
- Minerals: Plum tomatoes contain essential minerals like potassium, which helps regulate blood pressure, and smaller amounts of magnesium and iron.
- Lycopene: This powerful antioxidant is responsible for the vibrant red color of tomatoes. Research suggests that diets high in lycopene may help reduce the risk of certain cancers, particularly prostate cancer, and improve heart health by lowering "bad" LDL cholesterol. Cooking tomatoes helps break down cell walls, making lycopene easier for the body to absorb.
- Fiber: With about 1.2 grams of dietary fiber per 100 grams, plum tomatoes support digestive health and can help promote feelings of fullness, which is beneficial for weight management.
Plum Tomatoes vs. Other Varieties: A Comparison
While most tomato varieties share a similar low-calorie and nutrient-rich profile, there are subtle differences in their texture and taste that make them suitable for different culinary uses. Here's a quick comparison:
| Feature | Plum Tomatoes | Cherry Tomatoes | Beefsteak Tomatoes |
|---|---|---|---|
| Best For | Sauces, pastes, canning | Salads, snacks, roasting | Slicing for sandwiches, burgers |
| Texture | Meaty, dense, less juicy | Crisp, thin-skinned | Large, juicy, mild flavor |
| Flavor | Tangy, rich, less sweet | Sweet, sometimes tangy | Mild |
| Carbohydrates | Lower than cherry tomatoes | Higher than plum tomatoes | Similar to plum, varies by size |
| Fiber | Higher than cherry tomatoes | Lower than plum tomatoes | Similar to plum, varies by size |
How to Incorporate Plum Tomatoes into Your Diet
Plum tomatoes' dense, meaty texture and concentrated flavor make them perfect for cooking. Here are some delicious and healthy ways to add them to your meals:
- Rich Tomato Sauce: Simmered with garlic, onion, and herbs, they form the perfect base for a homemade pasta or pizza sauce.
- Roasting: Halve the tomatoes, drizzle with olive oil and seasoning, and roast until caramelized to bring out their natural sweetness. Add to salads, grain bowls, or as a side dish.
- Quick Salsa: Dice fresh plum tomatoes with onion, cilantro, and lime juice for a simple, tangy salsa perfect for dipping.
- Soups and Stews: Their hearty nature adds a deep, rich flavor to soups and stews without excess liquid.
- Canning: For long-term storage, plum tomatoes are the traditional choice for canning, allowing you to enjoy their flavor year-round.
Conclusion
For anyone monitoring their caloric intake or simply seeking a healthy, nutrient-dense food, plum tomatoes are an excellent choice. With a minimal calorie count of approximately 18 kcal per 100 grams, they provide essential vitamins, minerals, and the powerful antioxidant lycopene. Their meaty texture and rich flavor also make them a culinary favorite, particularly for sauces and cooking. Whether fresh, canned, or cooked, plum tomatoes offer significant health benefits for heart health, skin, and overall wellness. So, the next time you're planning a meal, don't overlook the humble yet mighty plum tomato for a boost of flavor and nutrition. For more detailed nutrition information, you can reference reliable sources like Nutritionix.
