Calories and Nutrition in Plum Tomatoes: A Low Calorie Choice

Plum Tomatoes Offer Nutrition with Few Calories

Plum tomatoes, also known as Roma tomatoes, have become increasingly popular over recent years. Their meaty flesh and relatively few seeds make them ideal for cooking, canning, and making sauce. But many people wonder - just how many calories are in these petite powerhouse fruits?

Understanding Tomato Calorie Counts

Most standard sized plum tomatoes provide only about 22 calories per medium-sized fruit. Given that these oval tomatoes average 2-3 inches long and around an ounce each in weight, their low calorie density contributes only minimal amounts to daily intake for most people.

This calorie value consists primarily of carbohydrates with small amounts of protein. Importantly, plum tomatoes contain no fat or cholesterol. They derive over 80% of their calories from carbs in the form of natural sugars and fiber.

Variability Between Plum Tomato Sizes and Types

Larger plum tomato varietals may have slightly higher calorie counts approaching 30 calories each. Smaller varieties can clock in at around 18 calories. The exact calories present depend partly on ripeness as well, since sugar content climbs as the tomatoes fully ripen.

Heirloom types of plum tomatoes often have more intense sweetness when completely vine ripened. So the ripest homegrown heirlooms potentially pack the most natural fruit sugars and calories per plum tomato. But even at the higher end, calories still remain low and nutritional quality shines bright.

Benefiting from Plum Tomatoes’ Nutrient Content

People don't reach for plum tomatoes due to their calories or carbs, which both land on the low end of the spectrum. Instead, these petite produce picks provide an array of vitamins, minerals, antioxidants and more that offer fantastic health perks.

Vitamins and Minerals in Plum Tomatoes

Plum tomatoes excel as sources of immune-boosting vitamin C and vision-protecting vitamin A through their beta-carotene content. They also supply vitamin K, potassium, folate, and vitamin E. The mineral manganese appears in good levels along with trace minerals like iron, copper, and chromium too.

Powerful Antioxidants and Phytochemicals

The red pigment comes from the antioxidant lycopene, a phytochemical linked with decreased cancer and heart disease risk. Other protective compounds present include chlorogenic acid, lutein and zeaxanthin. Altogether they provide anti-inflammatory, detoxifying and free radical scavenging activity.

Gut Health Promoting Fiber

Plum tomato’s small edible seeds nestle within juicy pulp containing pectin fiber for digestive regularity. Their skins also contribute insoluble fiber to promote good gut bacteria. Just one medium raw plum tomato provides about 5-6% of the daily fiber needs for adults.

Ways to Enjoy Plum Tomatoes

When eating plum tomatoes raw, most people simply rinse them off and enjoy their fresh flavor straight up. Their meaty flesh pops nicely with sweetness and acidity. For easy snacking, just slice some plum tomatoes in half lengthwise and top with a pinch of salt, pepper, olive oil or cheese.

Raw Plum Tomatoes Lend Brightness to Any Dish

Diced or sliced plum tomatoes mix beautifully into salads, bruschetta topping, homemade salsa and refreshing chilled soups like gazpacho. Kids love them paired with mozzarella, served skewer style. Vegetarians can stuff them with quinoa, lentils or chickpeas for extra protein.

Cooking Plum Tomato Dishes with Fewer Calories

While raw packs the most nutrition, cooked plum tomatoes shine in pasta sauce, stews, chili, shakshuka and ratatouille. Opting for quick sautéing, light steaming or brief baking avoids adding excess calories or diluting their beneficial properties. Just 5-10 minutes retains brightness.

Canning Plum Tomato Sauce and Puree

When plum tomato harvests hit their late summer peak, many gardeners preserve part of the bounty by canning tomato sauce and purees. This allows enjoying their flavor all year long. The canning process which uses high heat does downgrade certain heat-sensitive nutrients like vitamin C. But much of the beneficial lycopene actually becomes more bioavailable with light cooking or heat processing.

Plum Tomato Plant Tips

Getting the most out of plum tomato plants requires proper care, timing and harvesting. A few key considerations help backyard gardeners successfully grow these petite produce powerhouses.

Ideal Conditions for Plum Tomato Plants

Plum tomato plants thrive best with full sunlight exposure and nutrient rich, well-drained soil. Using quality potting mix, compost and organic tomato fertilizer gives their roots the best foundation. Mulching helps lock in soil moisture and reduce weeds. Supporting vines up poles, cages or trellises keeps fruits off the ground once heavy with ripening tomatoes.

Allow 80-90 Days for Most Plum Tomato Varieties

When planting plum tomato seedlings outdoors after the last frost, most standard varieties require around 80 days before reaching peak harvest time. Larger heirloom types often take up to 90 days for full flavor development on the vine. Checking “days to maturity” estimates on seed packets or plant tags helps predict harvest schedules.

Maximizing Plum Tomato Yields

Picking tomatoes once fully ripened allows vines to keep producing more fruits until fall frosts hit. Leaving less than perfect or partially green tomatoes to finish ripening indoors also reduces waste. Staking up vines for air circulation minimizes risk of fungus and yields even more bounty per plant. With ideal growing conditions, a single in-ground plum tomato plant can supply over 10 pounds of fruit through the season.

When nurtured well, plum tomato plants bear impressive harvests while requiring minimal space. Choosing compact Roma varieties allows cultivating several in garden beds or large containers. Thanks to their petite size, prolific yields and low calorie counts, plump plum tomatoes deliver maximum joy.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.