Plum tomatoes, often recognized by their oblong shape (Roma or paste tomatoes), are a popular choice for cooking. Their firm texture and lower water content compared to larger varieties make them an excellent base for sauces and pastes. Understanding the nutritional profile of this versatile fruit, starting with its caloric contribution, can help in making informed dietary choices.
Definitive Calorie Count
Plum tomatoes are low in calories, primarily due to their high water content. A single medium-sized raw plum tomato (approximately 62 grams) contains about 11 to 12 calories. For a larger serving, 100 grams of raw plum tomato typically provides between 17 and 18 calories. A full cup of chopped or sliced raw plum tomatoes generally contains around 32 to 43 calories. The majority of these calories come from carbohydrates in the form of natural sugars.
Essential Nutritional Components
Plum tomatoes offer a range of beneficial nutrients, including dietary fiber, which promotes satiety and supports digestive health. They are composed of roughly 92% water, which aids in hydration. They are a good source of vitamins and antioxidants, including Vitamin C, which supports immune function, and Vitamin A (beta-carotene), important for vision. The most notable compound is Lycopene, a potent carotenoid pigment responsible for their red color. Lycopene acts as an antioxidant and is linked to numerous health benefits. Cooking plum tomatoes, especially with a small amount of fat like olive oil, enhances Lycopene’s bioavailability, allowing for more effective absorption than from raw tomatoes.
Incorporating Plum Tomatoes into a Low-Calorie Diet
Culinary Uses
The unique structure of the plum tomato makes it highly functional in a calorie-conscious diet. Their thicker flesh and reduced seed cavity add satisfying volume to meals without adding many calories. They are particularly suited for making homemade tomato sauces, purees, and pastes, which are often healthier and lower in sodium than store-bought versions.
For raw applications, they can be diced and added to salads or used as a base for fresh salsas. Plum tomatoes can also replace higher-calorie ingredients; for example, roasting them creates a robust, low-calorie side dish that substitutes for starchy vegetables. Their low sugar content makes them a versatile component for bulking up stews or egg dishes, enhancing both nutritional value and portion size.