Roma Tomato Nutrition Facts: Complete Health Benefits Guide

One medium Roma tomato (148g) delivers 27 calories, 1.5g fiber, 14.8mg vitamin C (25% DV), and 4.2mg lycopene - offering superior nutrient density compared to standard round tomatoes with less water content and concentrated antioxidants.

Why Roma Tomatoes Stand Out Nutritionally

When evaluating nutritional value roma tomato data, these oblong varieties consistently demonstrate advantages over standard round tomatoes. USDA FoodData Central confirms Roma tomatoes contain approximately 30% less water content than beefsteak varieties, resulting in more concentrated nutrients per bite. This makes them particularly valuable for meal prep and cooking applications where liquid reduction would otherwise be necessary.

Nutrient	Roma Tomato (148g)	Round Tomato (148g)	Difference
Calories	27	33	18% lower
Dietary Fiber	1.5g	1.1g	36% higher
Lycopene	4.2mg	2.5mg	68% higher
Vitamin C	14.8mg	12.7mg	17% higher

This USDA-verified nutritional comparison demonstrates why Roma tomatoes excel in nutrient density. Their elongated shape and thicker flesh contribute to these superior nutritional metrics, making them ideal for sauces, salads, and fresh applications where concentrated flavor and nutrition matter.

Complete Nutritional Profile Per Medium Roma Tomato (148g)

According to the latest USDA FoodData Central database (2023 release), a single medium Roma tomato provides:

• Calories: 27 (1% of daily value)
• Carbohydrates: 5.8g (2% DV)
• Fiber: 1.5g (5% DV)
• Protein: 1.1g
• Vitamin A: 833 IU (17% DV)
• Vitamin C: 14.8mg (25% DV)
• Vitamin K: 10.7mcg (9% DV)
• Potassium: 293mg (8% DV)
• Lycopene: 4.2mg
• Beta-carotene: 499mcg

Health Benefits Backed by Research

The nutritional composition of Roma tomatoes delivers specific health advantages. Harvard T.H. Chan School of Public Health research indicates that lycopene, found in higher concentrations in Roma tomatoes compared to other varieties, demonstrates superior bioavailability when consumed with healthy fats. This carotenoid has been associated with reduced risk of cardiovascular disease and certain cancers.

Roma tomatoes' low glycemic index (GI 15) makes them an excellent choice for blood sugar management. Their fiber content promotes satiety, supporting weight management goals. The combination of vitamin C and antioxidants provides significant anti-inflammatory effects, particularly beneficial for skin health and immune function.

Maximizing Nutritional Value: Preparation Tips

To get the most from your Roma tomatoes' nutritional profile, consider these evidence-based preparation methods:

• Cooking with oil: Lightly sauté Roma tomatoes in olive oil to increase lycopene absorption by up to 2.5x (per Journal of Agricultural and Food Chemistry)
• Storage: Keep at room temperature away from direct sunlight to preserve vitamin C content (refrigeration reduces antioxidant levels)
• Pairing: Combine with black pepper to enhance absorption of fat-soluble nutrients
• Usage: Use in sauces rather than juicing to retain fiber and pulp-based nutrients

When Roma Tomatoes Shine Nutritionally

Understanding the contextual nutritional advantages of Roma tomatoes helps optimize their use. These tomatoes demonstrate superior nutrient retention during cooking compared to juicier varieties. Their thicker walls and lower water content mean less nutrient leaching when prepared as sauces or roasted dishes.

For raw applications, Roma tomatoes provide more consistent texture and less mess while delivering comparable vitamin content to heirloom varieties. Their uniform shape makes portion control easier for meal planning, particularly valuable for those tracking specific nutrient intake.

Practical Applications for Daily Nutrition

Incorporate Roma tomatoes into your diet with these simple strategies:

• Add sliced Roma tomatoes to omelets for vitamin K and protein synergy
• Create dehydrated Roma tomato chips as a fiber-rich snack
• Blend into smoothies for lycopene boost without excess liquid
• Use as pizza base instead of traditional sauce for lower sugar content

Registered dietitians recommend consuming Roma tomatoes year-round, though peak season (June-September) provides maximum nutrient density. The CDC's nutrition guidelines suggest including 1-2 medium Roma tomatoes daily as part of the recommended 1.5-2 cups of vegetables for adults.

How does the nutritional value of Roma tomatoes compare to cherry tomatoes?

Roma tomatoes contain more fiber and lycopene per serving than cherry tomatoes, though cherry tomatoes have slightly higher vitamin C concentration. A medium Roma tomato (148g) provides 1.5g fiber versus 1.1g in the same weight of cherry tomatoes.

Are Roma tomatoes good for weight loss?

Yes, Roma tomatoes are excellent for weight management with only 27 calories per medium tomato, 1.5g of fiber for satiety, and high water content. Their low glycemic index (15) helps maintain stable blood sugar levels, reducing cravings.

What's the best way to store Roma tomatoes to preserve nutrients?

Store Roma tomatoes at room temperature away from direct sunlight. Refrigeration reduces vitamin C content and alters texture. For optimal nutrient retention, use within 5-7 days of purchase and keep stems intact until ready to eat.

How much lycopene do Roma tomatoes contain compared to other varieties?

Roma tomatoes contain approximately 4.2mg of lycopene per medium tomato, about 68% more than standard round tomatoes (2.5mg) and 25% more than vine-ripened varieties. Cooking Roma tomatoes with olive oil increases lycopene bioavailability by up to 2.5 times.