Tomato
Nutrition Facts

Tomato Nutrition Facts: Tomato Calories

1 whole medium tomato (4.2 oz. or ~ 2 1/2" diameter):

  • 22 calories
  • 5 grams carbohydrate
  • 1 gram protein
  • 0.2 grams total fat
  • 1.5 grams fiber

1 cup cherry tomatoes (= 9 tomatoes):

  • 27 calories
  • 6 grams carbohydrate
  • 1 gram protein
  • 0.3 grams total fat
  • 1.8 grams fiber

Nutrition Facts Tomato:
Satisfy Cravings for BIG Portions

I have an admission to make. I used to hate tomatoes.

But then I tried cherry/grape tomatoes.

Maybe it's their finger food appeal or maybe they really taste better than whole tomatoes. I'm not sure.

What I am sure of is the fact you can eat alot of them for very few calories thereby filling your need for volume eating.

I personally plow through a pound/day of cherry tomatoes. I like to call them mother nature's 100 calorie snack pack.

That's right. An entire pound of cherry tomatoes is ~ 100 calories. That's fewer calories than most "energy bars," and a heck of lot more volume (and nutritional value).

Tomatoes have a high water content which displaces calories. When you eat high water content foods (strawberries, too!), you can eat Big portions for small calories.

Read more on "eating more water" and a "volumetrics" style of eating here.

Tomato Nutrition Facts

  • Excellent source of vitamin C, vitamin A, and vitamin K
  • Very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1.
  • Good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E and protein.
  • Red varieties are especially rich in the most powerful antioxidant lycopene. Studies have shown that lycopene protects against prostate cancer and skin damage from UV rays.

Tomato Nutrition Facts

Cooking makes the tomatoes' healthy compounds easier to absorb (think spaghetti sauce, tomato soup, etc.). However, you still get plenty of good nutrition from eating raw tomatoes.

Eat a variety of raw and cooked tomatoes.

Get Your Tomato Nutrition: Menu Suggestions

  • Use tomato salsa as salad dressing.
  • Mix tomato salsa with plain nonfat yogurt for a great dip. (Use carrot sticks, broccoli, cauliflower, celery, or bell pepper strips to dip.)
  • Start lunch or dinner with (low sodium) spicy tomato juice on the rocks with a twist of lime.
  • Purée tomatoes, cucumbers, bell peppers and scallions together in a food processor and season with herbs and spices of your choice to make refreshing cold gazpacho soup.
  • Add LOTS of tomato slices to sandwiches and wraps.
  • Add to bean and vegetable soups.
  • Start lunch or dinner with tomato soup. Garnish with avocado.
  • Make a side salad of chopped tomatoes, sliced red onions and lowfat mozzarella cheese. Drizzle with extra virgin olive oil.
  • Snack on cherry/grape tomatoes. Serve with grapes if desired.
  • Chop and add to egg omelets.
  • Scoop out center and fill with tuna salad, chicken salad or egg salad.
  • Bake tomatoes in a fashion similar to baked apples: Core, fill with 1 tsp. vinegar, 1 tsp. brown sugar and 1 clove. Bake at 350 for 35-35 minutes.

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