Macronutrient Breakdown
For a small, satisfying snack, the macronutrient profile of 10 cherry tomatoes is quite impressive. The low calorie count is primarily derived from its carbohydrate content, with a healthy dose of fiber that aids in digestion and promotes satiety.
- Calories: 31 kcal
- Carbohydrates: 7g
- Dietary Fiber: 2g
- Sugars: 4g
- Protein: 1g
- Fat: 0.3g
This breakdown confirms that cherry tomatoes are a diet-friendly food that can help curb hunger without consuming many calories. The fiber content, in particular, is a valuable benefit, contributing to digestive regularity.
Rich in Essential Vitamins and Minerals
Beyond the basic macros, 10 cherry tomatoes are a powerhouse of essential vitamins and minerals that support numerous bodily functions. They are particularly known for their vitamin C and potassium content, vital for immune support and heart health, respectively.
- Vitamin C: At 23mg, 10 cherry tomatoes provide a significant portion of the recommended daily value, boosting the immune system and acting as a powerful antioxidant.
- Vitamin A: Offering 71μg, they supply a good amount of vitamin A, which is crucial for vision, immune function, and skin health.
- Potassium: With 403mg, a handful of these tomatoes contributes to maintaining healthy blood pressure and proper nerve function.
- Vitamin K: This supports bone health and proper blood clotting.
- Folate (Vitamin B9): Necessary for cell growth and metabolism.
Potent Antioxidant Properties
One of the most celebrated aspects of tomatoes is their high antioxidant content, and cherry tomatoes are no exception. They contain high concentrations of lycopene and other carotenoids that combat free radicals and protect cells from damage.
Lycopene and its Benefits
Lycopene is the compound responsible for the red color in tomatoes and is a powerful antioxidant linked to several health benefits. In fact, research suggests that cooked or processed tomatoes may increase the bioavailability of lycopene, meaning the body can absorb more of it.
- Heart Health: Lycopene may help lower the risk of heart disease and protect against strokes by reducing inflammation and blood clotting.
- Cancer Prevention: Some studies suggest a link between high lycopene intake and a reduced risk of certain cancers, particularly prostate cancer.
- Skin Protection: Lycopene and beta-carotene can help protect the skin from UV-induced damage.
How Do Cherry Tomatoes Compare to Regular Tomatoes?
While all tomatoes are nutritious, cherry tomatoes often have a higher concentration of certain nutrients and antioxidants due to their smaller size and higher skin-to-flesh ratio. The skin is where a significant amount of antioxidants is concentrated.
| Nutrient | 10 Cherry Tomatoes | 1 Regular Tomato (approx. 120g) |
|---|---|---|
| Calories | ~31 kcal | ~22 kcal |
| Carbohydrates | 7g | 4.8g |
| Protein | 1g | 1.1g |
| Vitamin C | 23mg (26% DV) | 16mg (18% DV) |
| Potassium | 403mg (9% DV) | 292mg (6% DV) |
| Lycopene | 4374μg | 2573μg (per 100g) |
Note: Nutritional values can vary based on the specific variety, ripeness, and growing conditions.
Cooking vs. Raw Consumption
Cherry tomatoes are versatile and can be enjoyed both raw and cooked. Interestingly, the method of preparation can affect their nutritional profile. Cooking tomatoes, for example, increases the bioavailability of lycopene, making it easier for the body to absorb. Conversely, cooking can slightly decrease the vitamin C content, which is sensitive to heat. For a full range of benefits, incorporating both raw and cooked cherry tomatoes into your diet is an excellent strategy.
For more information on the nutrient variations in different tomato types, visit the National Institutes of Health website.
Conclusion
What is the nutritional value of 10 cherry tomatoes? It is clear that these small, juicy fruits offer much more than just a pop of flavor. With a minimal calorie count, they provide a valuable source of vitamins A, C, and K, as well as minerals like potassium. Their rich antioxidant profile, particularly the high concentration of lycopene, supports heart health, skin protection, and potentially offers protective effects against certain cancers. Whether enjoyed as a snack, added to a salad, or roasted in a pasta dish, 10 cherry tomatoes are a simple, effective way to boost your daily nutrient intake.
