Tomato
Solanum lycopersicumClinical Encyclopedia
Tomato provides 18 kcal, 0.9g of protein, 3.9g of carbohydrates, and 1.2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Tomatoes are nutrient-rich fruits known for their vibrant color and versatility in culinary applications. They are low in calories and high in vitamins, particularly vitamin C and lycopene, which is linked to various health benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Tomatoes can be eaten raw in salads, cooked in sauces, or roasted. To maximize lycopene absorption, cooking tomatoes is beneficial.
Smart Selection & Storage
Choose tomatoes that are firm, smooth, and free of blemishes. The color should be vibrant and consistent, indicating ripeness.
Store tomatoes at room temperature for optimal flavor. Refrigerate only if they are overripe to extend their shelf life.
Myths vs Realities
Healthy Recipes
Tomato Basil Quinoa Salad
A refreshing salad featuring protein-packed quinoa, juicy tomatoes, and fragrant basil, perfect for a light lunch or side dish.
- 1 cup cooked quinoa
- 2 cups cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- 1/4 cup red onion, diced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, cherry tomatoes, basil, and red onion.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
Stuffed Tomatoes with Quinoa and Spinach
Baked tomatoes filled with a nutritious blend of quinoa, spinach, and herbs, making for a hearty and healthy main dish.
- 4 large tomatoes
- 1 cup cooked quinoa
- 1 cup fresh spinach, chopped
- 1/2 cup feta cheese, crumbled
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Olive oil for drizzling
- 1. Preheat the oven to 375°F (190°C).
- 2. Cut the tops off the tomatoes and scoop out the insides.
- 3. In a bowl, mix quinoa, spinach, feta, garlic powder, salt, and pepper. Stuff the mixture into the tomatoes.
- 4. Place the stuffed tomatoes in a baking dish, drizzle with olive oil, and bake for 25-30 minutes.
Tomato and Avocado Toast
A simple yet delicious open-faced sandwich topped with ripe tomatoes and creamy avocado, perfect for breakfast or a snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup sliced tomatoes
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh basil for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado mixture on the toasted bread, top with sliced tomatoes, and garnish with fresh basil.
Tomato and Chickpea Stew
A hearty, protein-rich stew combining tomatoes and chickpeas, seasoned with spices for a comforting and healthy meal.
- 1 can chickpeas, drained and rinsed
- 2 cups diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 cups vegetable broth
- 1. In a large pot, sauté onion and garlic until soft.
- 2. Add diced tomatoes, chickpeas, cumin, paprika, salt, and pepper. Stir to combine.
- 3. Pour in vegetable broth and simmer for 20 minutes, stirring occasionally.
Tomato Zucchini Noodles with Pesto
A low-carb pasta alternative made with spiralized zucchini and fresh tomatoes, tossed in a vibrant basil pesto.
- 2 medium zucchinis, spiralized
- 1 cup cherry tomatoes, halved
- 1/4 cup basil pesto
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil over medium heat.
- 2. Add spiralized zucchini and sauté for 2-3 minutes until slightly softened.
- 3. Stir in cherry tomatoes and pesto, cooking for an additional 2 minutes. Season with salt and pepper.
Tomato Gazpacho
A chilled Spanish soup made with fresh tomatoes, cucumbers, and bell peppers, perfect for hot summer days.
- 4 ripe tomatoes, chopped
- 1 cucumber, peeled and diced
- 1 bell pepper, diced
- 1/4 cup red onion, chopped
- 2 cups vegetable broth
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a blender, combine tomatoes, cucumber, bell pepper, red onion, vegetable broth, olive oil, salt, and pepper.
- 2. Blend until smooth, then chill in the refrigerator for at least 2 hours before serving.
- 3. Serve cold, garnished with diced vegetables.
Roasted Tomato and Garlic Hummus
A flavorful twist on traditional hummus, featuring roasted tomatoes and garlic for a delicious dip or spread.
- 1 can chickpeas, drained and rinsed
- 1 cup roasted tomatoes
- 2 cloves roasted garlic
- 2 tablespoons tahini
- 2 tablespoons olive oil
- Salt and pepper to taste
- Juice of 1 lemon
- 1. In a food processor, combine chickpeas, roasted tomatoes, roasted garlic, tahini, olive oil, salt, pepper, and lemon juice.
- 2. Blend until smooth, adding water as needed for desired consistency.
- 3. Serve with pita chips or fresh vegetables.
Tomato and Cucumber Salad with Feta
A refreshing salad combining juicy tomatoes, crisp cucumbers, and tangy feta cheese, perfect for summer gatherings.
- 2 cups cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cherry tomatoes, cucumber, and feta cheese.
- 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Tomato and Lentil Soup
A nourishing soup packed with protein-rich lentils and fresh tomatoes, perfect for a cozy meal.
- 1 cup lentils, rinsed
- 4 cups diced tomatoes
- 1 onion, chopped
- 2 carrots, diced
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion, carrots, and garlic until softened.
- 2. Add lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper.
- 3. Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender.
Tomato and Egg Breakfast Bowl
A nutritious breakfast bowl featuring poached eggs, fresh tomatoes, and spinach, served over whole grains.
- 1 cup cooked brown rice or quinoa
- 2 eggs
- 1 cup cherry tomatoes, halved
- 1 cup fresh spinach
- Salt and pepper to taste
- Olive oil for drizzling
- 1. In a skillet, sauté spinach until wilted, then add cherry tomatoes and cook until softened.
- 2. Meanwhile, poach the eggs in simmering water.
- 3. Serve the cooked grains topped with sautéed vegetables and poached eggs, drizzled with olive oil.
Frequently Asked Questions (FAQ)
Are tomatoes a fruit or a vegetable?
Botanically, tomatoes are classified as fruits because they develop from the ovary of a flower and contain seeds.
What are the health benefits of eating tomatoes?
Tomatoes are rich in antioxidants, vitamins, and minerals, which can help reduce the risk of chronic diseases and support overall health.
How should I store tomatoes?
Store tomatoes at room temperature away from direct sunlight. Once cut, refrigerate them in an airtight container.
Can I eat tomato seeds?
Yes, tomato seeds are edible and contain beneficial nutrients.
What is lycopene and why is it important?
Lycopene is a powerful antioxidant found in tomatoes that may help protect against certain types of cancer and heart disease.
Are there any side effects of eating tomatoes?
Some people may experience digestive discomfort or allergic reactions, particularly if they have sensitivities to nightshade vegetables.
Can tomatoes help with weight loss?
Yes, tomatoes are low in calories and high in water content, making them a great addition to a weight loss diet.
How can I incorporate more tomatoes into my diet?
Add tomatoes to salads, sandwiches, sauces, or enjoy them roasted or grilled as a side dish.