Calorie Content Of Tomatoes And Their Use In Dietary Nutrition

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Calorie content of tomatoes

The tomato is the edible, often red-colored fruit of the Solanum Lycopersicum plant, commonly known as the tomato. Tomatoes were first used as a food product in Mexico, from where they spread around the world after the Spanish colonization of America.

Regardless of how many calories a tomato has, this vegetable is used in a variety of forms, including raw, as an ingredient in many dishes, sauces, salads, and drinks. The fruit is rich in lycopene, which has a positive effect on the health of the human body.

Tomatoes, the calorie content of which depends on the method of preparation, belong to the nightshade family. Plants usually grow up to 1-3 meters in height and have a weak stem, often grown outdoors in temperate climates and in greenhouses. On average, one tomato weighs about 100 g.

Useful properties of tomato

One red, ripe and raw tomato is a good source of vitamins A, C, K, folate and potassium, and is practically free of sodium, saturated fat and cholesterol. Tomatoes also provide the body with thiamine, niacin, vitamin B6, magnesium, phosphorus and copper, which are essential for normal body function.

Lycopene in tomatoes may reduce the risk of developing and developing certain cancers, including cancers of the prostate, cervix, oral cavity, pharynx, larynx, esophagus, stomach, colon, prostate, and ovaries.

Vitamins A and C in tomatoes fight free radicals that can damage cells, and they also contain chromium, which helps regulate blood sugar.

Studies of the structure and composition of tomatoes, which are low in calories, have confirmed that consumption of these vegetables reduces the risk of macular degeneration, the consequences of which are irreversible for the state of vision. Tomatoes can help prevent kidney stones and reduce chronic pain, as their bioflavonoids and carotenoids are known for their anti-inflammatory and pain-relieving properties.

Negative calorie tomatoes can help fight obesity. Because tomatoes are high in water and fiber, they quickly saturate the body without adding calories or fat.

How many calories are in a tomato: nutritional and energy value

The calorie content of 1 tomato allows you to use this vegetable as a dietary product, since the body spends much more energy on its absorption than it receives from its use.

Nutritional value and calorie content of 1 raw tomato, per 100 g, is:

• Fat - 0.2 g;
• Saturated Fat - 0.0 g;
• Polyunsaturated fat - 0.1 g;
• Monounsaturated fat - 0.0 g;
• Cholesterol - 0 mg;
• Sodium - 4 mg;
• Carbohydrates - 3.5 g;
• Dietary fiber - 1.1 g;
• Sugar - 2.4 g;
• Proteins - 0.8 g;
• Water - 86 g;
• Glucose - 1.14 g;
• Fructose - 1.25 g;
• Calcium - 9 mg;
• Magnesium - 10 mg;
• Phosphorus - 22 mg;
• Potassium - 216 mg;
• Sodium - 5 mg;
• Manganese - 0.104 mg;
• Fluorine - 2.1 mcg;
• Vitamin C - 11.6 mg;
• Thiamine - 0.034 mg;
• Riboflavin - 0.017 mg;
• Nicotinic acid - 0.541 mg;
• Pantothenic acid - 0.081 mg;
• Vitamin B6 - 0.073 mg;
• Folic acid - 14 mcg;
• Vitamin E - 0.49 mg;
• Vitamin K - 7.2 mcg;
• Tryptophan - 0.005 g;
• Isoleucine - 0.016 g;
• Leucine - 0.023 g;
• Methionine - 0.005 g;
• Aspartic acid - 0.123 g;
• Glutamic acid - 0.392 g;
• Glycine - 0.017 g;
• Serine - 0.024 g;
• Lycopene - 2341 mcg;
• The calorie content of 1 tomato is 16 kcal.

The nutritional value and calorie content of fried tomatoes, per 100 g of vegetables, is:

• Proteins - 0.8;
• Fats - 4.2;
• Carbohydrates - 4;
• Dietary fiber - 1.1;
• Sodium - 51;
• The calorie content of fried tomatoes is 55.6 kcal.

Is it possible to lose weight on tomatoes: an effective diet

Tomatoes are high in water and fiber, so they fill and saturate the body well, neutralize hunger and, although the vegetable does not have the ability to burn fat, they contain many nutrients, including antioxidants, vitamin C and potassium, which makes the tomato diet healthy and balanced.

The puzzled question of whether it is possible to lose weight on tomatoes, it will be important to know that tomatoes are negative calorie foods. This means that the body will spend more energy on assimilating tomatoes than it will receive from eating them.

So, having decided to use tomatoes, the calorie content of which per 100 g is 16 kcal, for weight loss, first of all, you need to be creative in using this vegetable in all dishes throughout the day. Chopped tomatoes can be combined with cottage cheese or herbs, with olive oil, used as a snack or breakfast. They can also be added as a homemade paste to whole grain pasta, brown rice, or other meals in place of canned tomato paste, which is often high in sugar. Such homemade tomato sauce (pasta) can be cooked in large quantities and stored in the refrigerator, then, whatever the main course is chosen, a tasty and healthy gravy will always be ready for it. To prepare tomato sauce, you need coarsely chopped tomatoes, the calorie content of which,as you know, mala, onions, spices and olive oil cook over low heat for 15-20 minutes. without adding water.

If you are on a diet, the following foods are ideal for breakfast:

• Several toasted whole grain wheat or rye toasts, on which, instead of the usual pieces of cheese, sausage and butter, you need to put 50 g of fresh tomatoes, the calorie content of which is 8 kcal, with herbs, and a cup of natural coffee without milk and sugar;
• A sandwich of whole grain buns, vegetables and fried tomatoes, the calorie content of which is 120-150 kcal, and a cup of natural coffee without milk and sugar;
• Scrambled eggs or omelet with tomatoes, the calorie content of which will be 70-120 kcal, and a cup of natural coffee without milk and sugar.

At lunchtime, a light tomato soup will help quickly saturate the stomach and not gain extra calories, for the preparation of which you need to scald several large tomatoes with boiling water, peel them off and chop finely. Then pour 2-3 tbsp into a preheated frying pan. olive oil and fry two finely chopped onions on it until golden brown, add a little crushed garlic and pre-cooked tomatoes, simmer the ingredients for a few minutes and season with spices to taste. On the chicken breast, it is necessary to cook a light broth, to which the pre-cooked tomato fry is added, brought to a boil and sprinkled with fresh herbs on top. The calorie content of tomato soup averages 50-70 kcal per 100 ml, you can add a small piece of black whole grain bread to it.

For dinner, you can use fresh salads with tomatoes, vegetable stew with tomatoes, tomato juice and 150-200 g of boiled fish or dietary meat. Observing a tomato diet, the calorie content of the daily diet of which should not be less than 1200 kcal per day, you must consume at least 1.5 liters of water per day.

Where can I get quality tomatoes?

In order for the diet to be effective, it is necessary to observe not only the prescribed regimen and calorie content. What matters is what we eat. Yes, delicious and juicy tomatoes with sweet pulp and elastic skin will decorate any table, even a dietary one. For breakfast, lunch and dinner, choose tomatoes of your choice on the Instamart.ru website. And they will be delivered to you at a convenient time and place right to the table at store prices.

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