Are Cherry Tomatoes Keto-Friendly?
The ketogenic diet has exploded in popularity due to its effectiveness for weight loss and other health benefits. But with so many delicious fruits and vegetables to choose from, it can be tricky figuring out which ones fit into a keto lifestyle.
Cherry tomatoes are one food that leaves many keto dieters wondering - can you eat them on keto? Or are the carbs too high? Let's take a look at whether these flavorful little tomatoes can be part of a ketogenic diet.
What are Cherry Tomatoes?
Cherry tomatoes are a small variety of tomato that are approximately the size of cherries. They are round, bright red tomatoes that pack a juicy bite and sweet, robust tomato flavor.
Unlike larger tomato varieties, cherry tomatoes are commonly eaten raw and whole. Their small size makes them perfect for snacking, salads, skewers, bruschetta and more.
Cherry tomatoes are in season during the summer months, but can be found year-round in most grocery stores. They are a staple ingredient in many recipes and appreciated for their versatility.
Nutrition Facts
One cup (150g) of raw cherry tomatoes contains:
- Calories: 27
- Total Carbs: 5.8g
- Fiber: 1.5g
- Sugar: 3.4g
- Fat: 0.4g
- Protein: 1.1g
The most important numbers to look at for keto are the carbohydrates and fiber content. The total carbs indicate the maximum amount of carbohydrates, while the fiber shows indigestible carbs that don't increase blood sugar.
Subtracting the fiber from the total carbs gives you the net digestible carbs, which is the keto carb count. For cherry tomatoes, the math is:
Total carbs: 5.8g - Fiber: 1.5g = Net Carbs: 4.3g
Are Cherry Tomatoes Keto-Friendly?
Generally, foods containing less than 5-10g net carbs per serving are recommended for keto. With 4.3g net carbs per cup, cherry tomatoes fall within acceptable carb limits on a ketogenic diet.
However, carb counts can quickly add up. It's best to track your portions and aim to stay within 20-50g total carbs per day.
Here are some tips for fitting cherry tomatoes into your keto diet:
- Measure out a 1/2 cup or 1/4 cup serving
- Pair them with fat and protein like cheese, olives, and avocado
- Add them sparingly to salads and lettuce wraps
- Slice them thin and deseed larger ones
- Consider them a garnish, not a main vegetable
While cherry tomatoes can be keto-friendly in moderation, they may cause cravings or stall weight loss for some due to their sweet taste. Pay attention to your body's response.
Benefits of Cherry Tomatoes on Keto
Adding cherry tomatoes to your keto diet provides several important nutrients and health benefits:
Vitamins and Minerals
Cherry tomatoes are packed with immunity-boosting vitamins C, A, and K1. They also provide potassium, folate, and trace minerals like iron, calcium and phosphorus.
Lycopne
Cherry tomatoes are a great source of the antioxidant lycopene, which gives them their rich red color. Lycopene has been shown to lower inflammation and oxidative stress.
Glycemic Control
Despite their sweet taste, cherry tomatoes have a low glycemic index, meaning they don't spike blood sugar levels. This makes them ideal for diabetes and keto diets.
Gut Health
The fiber in cherry tomatoes promotes healthy digestion and feeds beneficial gut bacteria. Cherry tomatoes are also less likely to irritate people with acid reflux.
Hydration
With their high water content, cherry tomatoes can help meet your fluid needs on a ketogenic diet and prevent dehydration.
Other Low-Carb Tomato Options
In addition to cherry tomatoes, other tomato varieties can fit into a keto diet when consumed in moderation. Options include:
Grape Tomatoes
Very similar to cherry tomatoes in size and flavor, grape tomatoes have slightly more carbs at 5g net carbs per cup.
Roma Tomatoes
With only 3g net carbs per cup, roma tomatoes are a great choice. Their meaty flesh and minimal seeds make them ideal for cooking.
Campari Tomatoes
A type of plum tomato similar to roma, Campari have a sweet taste and 4g net carbs per cup.
Small Tomatoes On-the-Vine
Look for smaller tomatoes still attached to the vine, which tend to be firmer with a lower carb content.
Tomato Paste
Concentrated into a paste, tomatoes offer rich flavor for just 4g net carbs per 1/4 cup serving.
Sun-Dried Tomatoes
The dehydration process of sun-dried tomatoes removes most of the carbs, leaving just 2.5g net carbs for 1/4 cup.
Watch Out For Higher-Carb Tomato Products
While fresh tomatoes can fit into keto, processed and canned tomato products often have added sugar and starches that increase the carb counts. Steer clear of:
- Tomato juice cocktails
- Canned diced tomatoes
- Jarred marinara sauce
- Fire-roasted diced tomatoes
- Tomato soup
- Spaghetti sauce
Check labels and counts carefully when purchasing any prepared tomato foods.
Keto-Friendly Ways to Enjoy Cherry Tomatoes
Here are some delicious recipes and serving suggestions for enjoying cherry tomatoes on a ketogenic diet:
Salads
Toss cherry tomatoes into spinach, kale, or lettuce salads. Top with avocado, bacon crumbles, feta or blue cheese for fat.
Caprese Skewers
Thread cherry tomatoes, mozzarella balls, and basil leaves onto skewers for easy appetizers.
Loaded Avocado Toast
Mash avocado onto low-carb toast and top with halved cherry tomatoes, everything bagel seasoning, hemp seeds, and a drizzle of olive oil.
Prosciutto Wraps
Wrap cherry tomato halves in thinly sliced prosciutto along with basil leaves for a flavorful bite.
Pizza Bites
Top small cherry tomato halves with pizza ingredients like pepperoni, mushrooms, sauce, and shredded mozzarella. Bake until bubbly.
Pasta Salad
Mix spiralized zucchini or palmini noodles with halved cherry tomatoes, feta, kalamata olives, red onion, and balsamic dressing.
Kabobs
Assemble kabobs using cherry tomatoes, chicken, bell peppers, mushrooms, and onions. Grill or broil until cooked through.
The Bottom Line
When consumed in reasonable portions, cherry tomatoes can add flavor, nutrients, and variety to a ketogenic diet. Track your portions and net carbs to keep your daily totals in check. Pair cherry tomatoes with fat and protein, and complement them with lower-carb vegetables.
Enjoying a few fresh cherry tomatoes can brighten up any keto meal.
FAQs
Are cherry tomatoes keto-friendly?
Yes, in moderation. Cherry tomatoes contain 4g net carbs per serving, so they can fit into a keto diet when consumed in reasonable amounts.
What are the benefits of eating cherry tomatoes on keto?
Cherry tomatoes provide important vitamins, minerals, antioxidants like lycopene, fiber for gut health, and hydration on keto. They are low glycemic and won’t spike blood sugar.
How many cherry tomatoes can you eat per day on keto?
It's best to stick to around 1/2 - 1 cup of cherry tomatoes per day on keto to keep net carbs low. Track your portions carefully.
Should you eat cherry tomatoes on a keto diet?
Cherry tomatoes are nutritious, but can stall weight loss for some. Pay attention to your body's response. Pair them with fat and protein sources to blunt blood sugar impact.
What are some good keto recipes with cherry tomatoes?
Enjoy cherry tomatoes on keto in salads, kabobs, avocado toast, pizza bites, prosciutto wraps, zucchini pasta salad, caprese skewers. Get creative!
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.
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