As a small and tasty fruit, cherry tomatoes are a great option for weight control and nutrient intake. Cherry tomatoes are low in calories and packed with essential vitamins and minerals that can be part of your daily diet. In this article, we take a close look at the calories and nutritional value of cherry tomatoes per 100 grams to help you make informed nutritional decisions.
Cherry tomato nutritional value table
To better understand the nutritional value of cherry tomatoes, the following tables have been prepared based on reliable data such as the USDA. These tables are based on 100 grams of raw cherry tomatoes and present the information in a simple and practical way.
Table 1: Calories and macronutrients (per 100 grams)
| Nutrient | amount |
|---|---|
| Calories | 18 kilocalories |
| Protein | 0.88 grams |
| Fat | 0.2 grams |
| Carbohydrates | 3.92 grams |
This table shows that cherry tomatoes are very low in calories and come largely from natural carbohydrates, which are beneficial for daily energy.
Table 2: Sugar, fiber and salt (per 100 grams)
| Nutrient | amount |
|---|---|
| Sugar | 2.63 grams |
| Fiber | 1.2 grams |
| Salt/sodium | 5 mg |
| Cholesterol | 0 mg |
The fiber in cherry tomatoes helps with better digestion, and their natural sugar provides sustained energy without a sudden spike in blood sugar.
Table 3: Important vitamins and minerals
| Nutrient | amount | Percent Daily Value (DV) |
|---|---|---|
| Vitamin C | 13 milligrams | 14% |
| Vitamin A | 833 international units | 17% |
| Vitamin K | 7.9 micrograms | 7% |
| Potassium | 237 mg | 5% |
| Calcium | 10 mg | 1% |
| Iron | 0.27 mg | 2% |
These vitamins and minerals make cherry tomatoes a rich source of nutrients to support immune system and bone health.
Table 4: Calories in common consumption units
| Consumption unit | Approximate weight | Approximate calories |
|---|---|---|
| 1 piece | 17 grams | 3 kilocalories |
| 1 glass (filled) | 150 grams | 27 kilocalories |
| 1 palm (5-6 pieces) | 100 grams | 18 kilocalories |
These values indicate that consuming cherry tomatoes in daily meals does not add extra calories to the diet and is suitable for snacks.
Table 5: Comparison of raw and cooked calories
| Method of use | Calories per 100 grams | Description |
|---|---|---|
| raw | 18 kilocalories | Natural state, maximum preservation of vitamins |
| Cooked (boiled or steamed) | 18 kilocalories | Small change, but may lose more water |
| Fried (with minimal oil) | 50-70 kcal | Increased due to oil, suitable for controlled portions |
| Grilled | 20 kilocalories | Preserves flavor, calories close to raw |
Comparing the calories of raw and cooked cherry tomatoes shows that the cooking method has little effect, unless oil is added.
Nutritional benefits and uses of cherry tomatoes
Cherry tomatoes, with their low calories and high nutrients, play an important role in various diets. Below, we will examine their uses:
- The role of cherry tomatoes in weight loss: With low calories (only 18 kcal per 100 grams), this fruit helps reduce calorie intake without causing a feeling of hunger. Its fiber increases stomach volume and leads to stable weight control.
- Effect on satiety and appetite control: 1.2 grams of fiber per 100 grams, along with a high water content (about 95%), creates a long-lasting feeling of satiety. This feature is useful for preventing overeating.
- Suitable for weight loss diets: Cherry tomatoes have outstanding weight loss properties; their low fat and low carbohydrate content make them ideal for low-calorie diets such as keto or Mediterranean. Regular consumption can help with natural fat burning.
- Place in the diet of athletes: The vitamin C and potassium present help in muscle recovery after exercise. Athletes can use it to provide energy without gaining weight, especially in snacks.
- The impact of balanced consumption on daily energy: Its natural carbohydrates provide stable energy without blood sugar fluctuations. This is beneficial for daily activities and maintaining focus.
- Quick comparison with similar foods: Compared to regular tomatoes, cherry tomatoes are sweeter and have more vitamin A (17% DV vs. 15%). They have more fiber than cucumbers but offer similar calories.
- Who should eat in moderation: People with sensitivity to fruit acids or digestive problems can limit consumption to 200-300 grams per day to ensure nutritional balance. These benefits are based on the nutritional value of cherry tomatoes extracted per 100 grams, indicating their widespread use in everyday nutrition.
Is eating too many cherry tomatoes a problem?
Moderate consumption of cherry tomatoes (up to 300-500 grams per day) is usually safe and does not pose any risk due to their low calories. However, if consumed in excess, it may cause stomach irritation in some people due to its natural acid. Focusing on the amount consumed will help you reap its nutritional benefits without disrupting the balance of your diet. Always pay attention to your body's signals and consult a nutritionist if necessary.
Frequently asked questions about calories and nutritional value of cherry tomatoes
How many calories are in cherry tomatoes?
Cherry tomatoes have about 18 calories per 100 grams, making them an excellent choice for low-calorie diets.
Are cherry tomatoes good for dieting?
Yes, cherry tomatoes are high in fiber and low in calories, which helps with weight control and feeling full. Include them in salads or as a snack.
What is the best way to consume calories?
Eating raw or grilled is best, as it keeps calories low. Avoid frying in a lot of oil to preserve nutritional value.
What is the difference in cherry tomato calories in different cooking methods?
Comparing the calories of raw and cooked cherry tomatoes shows that raw and boiled ones have about 18 kcal, but fried ones can increase to 70 kcal due to additives.
Final summary
Low in calories and rich in nutritional value, cherry tomatoes are a smart choice for daily diets. The tables provided show that in 100 grams, essential nutrients such as vitamin C and fiber are provided without weight gain. Its balanced consumption helps to make informed decisions about nutrition and can be part of a healthy lifestyle. Take advantage of its benefits by focusing on dietary variety.
Don't forget that you can also use food calories to find out the calories in other ingredients.
Nutritional data source: FoodData Central – USDA
