How Many Calories in a Roma Tomato?
Are you interested in learning more about the delicious Roma tomato’s nutritional profile? These adaptable fruits (yes, tomatoes are technically fruits!) are prized for their vivid color and robust flavor and have won the hearts of both foodies and health-conscious people. The question “How many calories in a Roma tomato?” frequently comes up when estimating the calorie count of this common ingredient. Roma tomatoes have about 20–25 calories per 100 grams, which is a pretty impressive answer.
In this article, we will look at the exact calorie content of Roma tomatoes, illuminating their nutritional profile and discussing how they can be incorporated into a healthy diet. Therefore, let’s investigate this cherished culinary staple’s calorie content and learn about the many advantages it provides.
Roma Tomatoes Nutrition Facts
Roma tomatoes, also known as plum tomatoes, are delectable and have a number of health advantages. Here are a few vital nutritional information about Roma tomatoes:
- Calories: Due to their low caloric content, Roma tomatoes are a fantastic addition to a balanced diet. Per 100 grams, they have about 20–25 calories.
- Vitamin C: These tomatoes are an excellent source of vitamin C, a nutrient that is necessary for the body’s production of collagen, immune system function, and antioxidants. The amount of vitamin C in 100 grams of Roma tomatoes is about 16 milligrams, or about 21% of the daily allowance for adults.
- Vitamin A: Additionally, they offer a modest amount of vitamin A, which is crucial for preserving healthy vision, boosting immune system performance, and enhancing skin health. Each 100 grams of Roma tomatoes has 833 international units (IU) of vitamin A. This is equivalent to about 17% of the adult daily intake.
- Vitamin K: Vitamin K, which is essential for blood clotting and bone health, is present in small amounts in Roma tomatoes. There are about 8 micrograms of vitamin K in a 100-gram serving.
- Potassium: Potassium, a mineral that supports healthy muscles, blood pressure regulation, and proper heart function, is abundant in roma tomatoes. Roma tomatoes provide about 237 milligrams of potassium in the same 100-gram serving, which is about 6% of the daily allowance for adults.
- Fiber: Per 100 grams, roma tomatoes have about 1.2 grams of dietary fiber. Even though this may seem like a small amount, every little helps you reach your daily fiber goal, which is about 25 grams for women and 38 grams for men.
- Lycopene: Roma tomatoes contain significant amounts of the powerful antioxidant lycopene. About 2573 micrograms of lycopene can be obtained from consuming 100 grams of Roma tomatoes. The high lycopene content of roma tomatoes is well known. Lycopene is a potent antioxidant associated with a number of health advantages, including lowering the risk of certain cancers and enhancing heart health.
- Low glycemic index: Roma tomatoes have a glycemic index (GI) score of 15, which means they have little effect on blood sugar levels. They are a good option for people with diabetes or those who follow a low glycemic diet.
Consider adding Roma tomatoes to salads, sauces, salsas, or as a topping for pizza and sandwiches when incorporating them into your diet. Don’t forget to thoroughly wash them before eating to get rid of any potential contaminants. Overall, Roma tomatoes are a wholesome and adaptable food that can improve the flavor and nutritional content of your meals while providing a host of health advantages.
Health Benefits of Roma Tomatoes
The delicious Roma tomato, also referred to as the plum tomato, has a number of health advantages. Here are some of the noteworthy health advantages of including Roma tomatoes in your diet, from providing necessary vitamins and minerals to offering potent antioxidants.
Lycopene, beta-carotene, and vitamin C are just a few of the numerous antioxidants that are abundant in roma tomatoes. There has been extensive research done on the potential health benefits of lycopene, a potent antioxidant pigment that gives tomatoes their red color. A number of cancers, including stomach, lung, and prostate cancer, may be less likely to develop thanks to lycopene, according to studies. Cells are shielded from oxidative damage and inflammation by its potent ability to scavenge dangerous free radicals.
Roma tomatoes contain a variety of nutrients that support a healthy heart. Particularly, lycopene has been linked to a lower risk of cardiovascular diseases. According to research, lycopene lowers blood pressure, lowers levels of LDL (bad) cholesterol, and prevents LDL cholesterol from oxidizing—all of which are essential for maintaining heart health. Roma tomatoes also contain potassium, a mineral that is essential for maintaining healthy blood pressure and supporting heart health.
The potential for Roma tomatoes to prevent cancer has drawn attention. Lycopene, one of the many antioxidants found in Roma tomatoes, is thought to protect against a number of cancers. Particularly, lycopene has been linked to a lower risk of colorectal, prostate, lung, and stomach cancers. Its antioxidant properties help neutralize free radicals, which can cause DNA damage and lead to the development of cancer cells.
Due to the presence of beta-carotene, a precursor to vitamin A, in Roma tomatoes, they benefit eye health. In the body, beta-carotene is transformed into vitamin A, which is necessary for preserving good vision. Vitamin A is essential for preventing night blindness, supporting clear vision, and lowering the risk of age-related macular degeneration, which can cause vision loss in older people.
A healthy digestive system is supported by the fiber in Roma tomatoes. Dietary fiber makes stools more voluminous, encourages regular bowel movements, and aids in the prevention of constipation. Fiber supports a healthy gut microbiome, which is essential for both immune and overall digestive health, in addition to promoting proper digestion.
Vitamin C, a nutrient renowned for its ability to strengthen the immune system, is abundant in roma tomatoes. White blood cells, which are vital for warding off infections and supporting overall immune function, are produced and function better when vitamin C is present. Vitamin C-rich foods, like Roma tomatoes, can help boost immunity and guard against common illnesses.
Roma tomatoes are a hydrating and weight-friendly food option due to their high water content and low calorie count. Numerous bodily processes depend on staying hydrated, and Roma tomatoes’ high water content aids in this process. Additionally, their low calorie content makes them a filling addition to meals without significantly altering caloric intake, which can be advantageous for weight management and maintaining a healthy body weight.
The antioxidants, vitamins, and minerals found in Roma tomatoes help to maintain healthy skin. Particularly important for preserving the health of the skin are lycopene and vitamin C. Lycopene works to shield the skin from UV rays and free radicals, which lowers the risk of sunburn and skin aging. A youthful and radiant complexion is aided by vitamin C’s promotion of collagen production, a protein necessary for preserving skin elasticity and avoiding wrinkles.
You can easily include Roma tomatoes in your meals by adding them to salads, sandwiches, salsas, or sauces. For the best flavor and nutritional value, select Roma tomatoes that are ripe and fresh. Tomatoes should be firm, brightly colored, and free of any blemishes or bruises.
It’s important to keep in mind when choosing Roma tomatoes that lycopene content rises as the tomatoes ripen. Therefore, selecting tomatoes that are fully ripe can offer a higher concentration of this advantageous antioxidant. When Roma tomatoes are fully ripe, you can keep them at room temperature for a short while before putting them in the refrigerator to keep them fresh for a few more days.
Take into account including Roma tomatoes in your regular meals and snacks to get the most health benefits from them. Here are some suggestions to get you going:
- Salads: Chop Roma tomatoes and combine them with other fresh vegetables, such as cucumbers, bell peppers, and lettuce, to create a refreshing and nutritious salad.
- Salsas and dips: Blend Roma tomatoes with onions, cilantro, lime juice, and spices to make a flavorful salsa or use them as a base for healthy dips like tomato salsa or bruschetta.
- Sauces and soups: Cook Roma tomatoes down into a homemade pasta sauce or use them as a base for flavorful soups and stews.
- Sandwiches and wraps: Add sliced Roma tomatoes to sandwiches, wraps, or burgers for a burst of flavor and added moisture.
- Grilled or roasted: Brush Roma tomato slices with a little olive oil, sprinkle with herbs and spices, and grill or roast them for a delicious side dish or topping for grilled meats and vegetables.
While there are many health advantages to eating Roma tomatoes, it’s important to keep in mind that they should be a part of a balanced, varied diet that also includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. It’s always best to speak with a registered dietitian or other healthcare provider for individualized guidance if you have any particular dietary concerns or medical conditions. Consider the health advantages of Roma tomatoes the next time you’re shopping or making a meal plan, and add them to your culinary endeavors for a flavorful and nutrient-rich boost!