Understanding Roma Tomato Nutrition: More Than Just Calories
When tracking your daily nutrition, knowing the precise calorie content of staple ingredients like Roma tomatoes is essential. Unlike many fruits and vegetables, Roma tomatoes offer exceptional nutritional value with minimal caloric impact. Let's explore exactly what makes these plum-shaped tomatoes a smart choice for health-conscious eaters.
Complete Nutritional Profile of Roma Tomatoes
Roma tomatoes, also known as plum tomatoes, provide more than just low calories. Their complete nutritional composition supports various aspects of health while keeping your calorie count in check. Here's the detailed breakdown per 100 grams according to USDA FoodData Central:
| Nutrient | Amount per 100g | % Daily Value* |
|---|---|---|
| Calories | 18 kcal | 1% |
| Total Fat | 0.2g | 0% |
| Carbohydrates | 3.9g | 1% |
| Dietary Fiber | 1.2g | 4% |
| Sugars | 2.6g | n/a |
| Protein | 0.9g | 2% |
| Vitamin C | 13.7mg | 15% |
| Vitamin A | 833 IU | 17% |
| Potassium | 237mg | 7% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How Roma Tomatoes Compare to Other Varieties
Not all tomatoes are created equal when it comes to nutritional content. Understanding the differences helps you make informed choices for your dietary goals. The USDA's comprehensive food composition database reveals these key distinctions:
| Tomato Variety | Calories per 100g | Fiber Content | Water Content | Best For |
|---|---|---|---|---|
| Roma (Plum) | 18 | 1.2g | 94.5% | Sauces, salads, meal prep |
| Globe (Rounded) | 18 | 1.1g | 94.4% | Sandwiches, slicing |
| Cherry | 27 | 1.2g | 92.4% | Snacking, salads |
| Beefsteak | 19 | 1.0g | 94.3% | Burgers, sandwiches |
As shown in this USDA FoodData Central comparison, Roma tomatoes have slightly higher water content and marginally better fiber-to-calorie ratio than other common varieties. Their elongated shape and fewer seed cavities make them particularly efficient for cooking applications where excess moisture could be problematic.
Practical Serving Sizes and Calorie Management
Understanding real-world serving sizes helps you apply this nutritional information effectively:
- Medium Roma tomato (123g): 22 calories
- 1 cup diced Roma tomatoes (180g): 32 calories
- 1/2 cup tomato sauce (made from Roma tomatoes): 35-45 calories
- 1/4 cup tomato paste (concentrated Roma tomatoes): 30 calories
These measurements come from the USDA's National Nutrient Database for Standard Reference, which food professionals and nutritionists rely on for accurate dietary planning. When tracking your intake, remember that preparation methods affect final calorie counts—adding oil or cheese significantly increases the caloric value.
Health Benefits Beyond Low Calories
Roma tomatoes offer impressive health advantages that extend far beyond their minimal calorie count. Their nutritional composition supports multiple aspects of wellness:
Lycopene Powerhouse: Roma tomatoes contain higher concentrations of lycopene than many other varieties. This powerful antioxidant, responsible for their deep red color, has been extensively studied by researchers at the National Institutes of Health for its potential role in supporting heart health and reducing oxidative stress.
Digestive Health Support: With 1.2g of fiber per 100g, Roma tomatoes contribute to your daily fiber needs. The Academy of Nutrition and Dietetics recommends 25-38g of fiber daily, and incorporating fiber-rich foods like Roma tomatoes can help maintain regular digestion without adding significant calories.
Hydration Factor: Composed of 94.5% water, Roma tomatoes provide hydration benefits similar to cucumbers. This high water content creates volume in your meals, helping you feel satisfied with fewer calories—a principle supported by research from the CDC's Division of Nutrition, Physical Activity, and Obesity.
Smart Ways to Incorporate Roma Tomatoes
Maximize the nutritional benefits of Roma tomatoes with these practical strategies:
Meal Prep Efficiency
Roma tomatoes' lower moisture content makes them ideal for meal preparation. Unlike juicier varieties, they won't make your containers watery when stored. Chop several Roma tomatoes at the beginning of the week for ready-to-use additions to salads, omelets, or grain bowls—all for under 50 calories per serving.
Cooking Applications
When making sauces or soups, Roma tomatoes require less reduction time due to their dense flesh and lower water content. This concentrates flavors while maintaining nutritional value. A simple marinara made from 4 Roma tomatoes contains approximately 88 calories before adding olive oil or other ingredients.
Snacking Solutions
Slice a Roma tomato, sprinkle with herbs and a dash of balsamic vinegar for a refreshing snack under 30 calories. This approach aligns with dietary guidance from the Dietary Guidelines for Americans, which emphasizes whole food snacks over processed alternatives.
Common Questions About Roma Tomato Nutrition
Here are answers to frequently asked questions about Roma tomato calories and nutrition:
How many calories are in a medium Roma tomato?
A medium Roma tomato weighing approximately 123 grams contains 22 calories. This measurement comes from the USDA FoodData Central database and represents the standard serving size used in nutritional tracking.
Are Roma tomatoes good for weight loss?
Yes, Roma tomatoes are excellent for weight loss due to their low calorie density (18 calories per 100g), high water content (94.5%), and fiber content (1.2g per 100g). They provide volume and nutrients with minimal caloric impact, helping you feel satisfied while maintaining a calorie deficit.
How do Roma tomatoes compare nutritionally to regular tomatoes?
Roma tomatoes have slightly higher lycopene content and marginally better fiber-to-calorie ratio than globe tomatoes. Both contain approximately 18 calories per 100g, but Roma tomatoes have 94.5% water content compared to 94.4% in globe tomatoes, making them slightly more efficient for cooking applications where excess moisture is undesirable.
Do Roma tomatoes have sugar?
Yes, Roma tomatoes contain natural sugars—approximately 2.6g per 100g. However, this is considered a low-sugar food, especially when compared to fruits. The sugar content is balanced by fiber and nutrients, resulting in a low glycemic impact that won't cause significant blood sugar spikes.
Can I eat Roma tomatoes on a low-carb diet?
Absolutely. Roma tomatoes contain only 3.9g of carbohydrates per 100g, with 1.2g being fiber. This results in just 2.7g of net carbs per 100g, making them suitable for most low-carb and ketogenic eating plans when consumed in reasonable portions.
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