Tomato (Solanum lycopersicum)


Tomato characteristics

  • Rich in water
  • Rich in antioxidants
  • Source of vitamin C
  • Low in calories
  • Source of fibre

Nutritional and caloric values of tomatoes

For 100g raw tomatoes:

  • Energy: 19.3 calories
  • Water: 94.1g
  • Protein: 0.86g
  • Carbohydrates: 2.49g
  • Lipids: 0.26g
  • Fibre: 1.2g
  • Calcium: 8.14mg
  • Chloride: 51mg
  • Copper: 0.029mg
  • Iron: 0.12mg
  • Iodine: 0.2mcg
  • Magnesium: 10.1mg
  • Manganese: 0.066mg
  • Phosphorus: 26.6mg
  • Potassium: 256mg
  • Selenium: < 10 mcg
  • Sodium: 3.22mg
  • Zinc: 0.087mg
  • Beta-carotene: 449 mcg
  • Vitamin E: 0.66mg
  • Vitamin K1: 7.9 mcg
  • Vitamin C: 15.5mg
  • Vitamin B1 or thiamine 0.039mg
  • Vitamin B2 or riboflavin: 0.019mg
  • Vitamin B3 or PP or niacin: 0.65mg
  • Vitamin B5 or pantothenic acid: 0.21mg
  • Vitamin B6: 0.082mg
  • Vitamin B9 or Total Folate 22.7 mcg

Low in calories (19.3 cal/100g). It is rich in water, potassium and is a remarkable source of antioxidants with beta-carotene and its vitamin C.

The benefits of tomatoes

In addition to their snacking virtues, tomatoes have other benefits:

Low in calories and hydration:

  • Tomatoes are low in calories. It is a food of choice when trying to lose weight. Tomatoes are rich in water, which allows them to contribute to meeting our water needs.

Source of fibre:

  • Tomatoes are a source of fibre, which helps to stimulate intestinal transit and play a role in satiety.

Antioxidants to combat cell ageing:

  • Tomatoes are rich in antioxidants in the form of coloured pigments that give them a beautiful colour. Antioxidants reduce the signs of ageing and limit the development of cancer and certain pathologies.
  • Tomatoes are a source of vitamin C. Vitamin C has antioxidant properties and may be partly responsible for the beneficial effects associated with a high consumption of fruit and vegetables. Vitamin C in the blood helps reduce oxidation and inflammation in the body, a protective effect against the onset of certain degenerative diseases associated with ageing.

Choosing the right tomato

There are hundreds of varieties around the world, varying in shape, colour, size and flavour. The most common are the cherry tomato, vine tomato, oblong tomato, beefsteak tomato and round tomato.

The best tomatoes are in season, preferably at the market or from a grower. Look for heirloom varieties, which are generally less attractive but tastier.

Do not confuse unripe green tomatoes with ripe green tomatoes. The former is a tomato that turns red, orange or yellow when ripe, while the latter is a fruit that remains green when ripe. Both can be eaten, but the former is cooked or marinated, while the latter, which is sweeter, can be eaten fresh.

Storage

Tomatoes should preferably be stored outside the refrigerator. Their taste and texture will deteriorate if exposed to temperatures below 15°C. Place tomatoes that are not ripe in a paper bag or fruit bowl.

Freezer: Once frozen, place them in freezer bags. Or blanch, peel and drain for an hour or two before freezing.