Nutrition Facts, Health Benefits, and Ways to Eat Plum Tomatoes

Calories and Nutrition in Plum Tomatoes

Plum tomatoes, also known as Roma or Italian tomatoes, are a favorite for cooking and making sauces. Their meaty flesh and sparse seeds make them ideal for everything from soups to salsas. But besides being versatile in the kitchen, plum tomatoes are also packed with nutrients and low in calories. Keep reading to learn more about the calorie and nutritional value of plum tomatoes.

Calories in Plum Tomatoes

One medium plum tomato (about 3 inches long and 2 inches wide) contains approximately:

• 22 calories
• 5 grams of carbohydrates
• 1 gram of protein
• Less than 1 gram of fat

Given their low calorie and high water content, plum tomatoes are an ideal food for anyone watching their weight. One cup of chopped plum tomatoes contains just 32 calories, making them a nutrition powerhouse for very few calories.

Plum Tomatoes Nutrition Facts

Plum tomatoes are packed with essential vitamins, minerals, and antioxidants. Some of the key nutrients found in plum tomatoes include:

• Vitamin C - One medium plum tomato contains over 16% of your recommended daily vitamin C intake. Vitamin C boosts immune function and acts as an antioxidant.
• Potassium - With 191 mg of potassium per plum tomato, these tomatoes can help reduce blood pressure and risk of heart disease.
• Vitamin K - Important for blood clotting, plum tomatoes contain 7% of your daily vitamin K needs.
• Vitamin A - Plum tomatoes contain beta carotene, which your body converts into vitamin A. Vitamin A supports eye health.
• Vitamin B6 - Plum tomatoes provide 5% of the daily recommended amount of vitamin B6, which aids in nerve function.
• Manganese - This essential mineral is necessary for metabolism and bone health. Plum tomatoes contain 4% of your daily manganese requirements.
• Antioxidants - Plum tomatoes contain key antioxidants like lycopene that can help fight inflammation and disease in the body.

Benefits of Plum Tomatoes

Due to their stellar nutrition profile, eating plum tomatoes regularly can provide the following benefits:

• Supports heart health - With generous amounts of potassium, vitamin C, and lycopene, plum tomatoes help reduce hypertension, bad LDL cholesterol, and stroke risk.
• Aids digestion - The fiber, vitamins, minerals, and water in plum tomatoes improve digestion and prevent constipation.
• Strengthens bones - The vitamin K, manganese, and potassium in plum tomatoes helps build and maintain strong bones.
• Boosts immunity - Plum tomatoes contain nearly 30% of your daily vitamin C needs, which stimulates white blood cell production.
• Promotes skin health - Vitamins A and C help produce collagen for smooth, glowing skin.
• Supports vision - Vitamin A from beta carotene helps prevent macular degeneration and night blindness.
• Reduces inflammation - Lycopene and vitamin C decrease inflammation throughout the body.

Ways to Eat Plum Tomatoes

Here are some simple ways to enjoy plum tomatoes:

• Chopped in salads
• Roasted with olive oil, garlic, and herbs
• Pureed into tomato sauce
• Added to omelets, quiches, and frittatas
• Skewered in kebabs with vegetables and lean proteins
• Grilled and added to sandwiches or veggie burgers
• Simmered into homemade soup stock
• Made into fresh salsa
• Blended into gazpacho

Selecting and Storing Plum Tomatoes

Follow these simple tips when buying and storing plum tomatoes:

Choosing Plum Tomatoes

• Look for plum tomatoes that are firm and feel heavy for their size.
• Avoid tomatoes with wrinkles, soft spots, bruises, or cracks.
• Select tomatoes with a vibrant, deep red color.
• Heirloom varieties can range from pink, purple, green, striped, or black.
• Smaller plum tomatoes tend to be sweeter while larger ones are more meaty.

Storing Plum Tomatoes

• Keep unwashed plum tomatoes at room temperature away from direct sunlight.
• For best flavor let tomatoes ripen on the counter, not in the refrigerator.
• Washed tomatoes can be stored in the refrigerator in a paper towel lined container for 2-3 days.
• Let refrigerated tomatoes come to room temp before eating for best flavor.
• Once cut, tomatoes should be tightly covered and consumed within a day or two.
• Whole plum tomatoes can also be frozen whole for later use in cooked dishes.

How Plum Tomatoes Are Grown

Plum tomatoes thrive in warm climates with hot sunny days and cooler nights. Here is an overview of how plum tomatoes are typically grown:

Growing Conditions

Plum tomato plants require full sun exposure for 6-8 hours per day. They need loamy, well-draining soil that is slightly acidic with a pH between 6.0-6.8. Consistent moisture is important especially when fruits are forming and ripening.

Planting

Plum tomato seeds are started indoors 6-8 weeks before the last expected frost. They are transplanted outdoors when soil temperatures reach at least 55°F. Plants are spaced 12-24 inches apart in rows that are 3 feet apart or in raised garden beds.

Care and Maintenance

Plum tomato plants need 1-2 inches of water per week. Applying mulch helps retain moisture and reduces weeds. Providing supports like cages or trellises keeps plants upright and improves air circulation and sun exposure. Pruning suckers (shoots between main stems and branches) also focuses energy into the fruits.

Pollination

Since most plum tomato varieties are self-pollinating, no pollinators are required. Just shaking the plants gently helps release pollen and ensure fruit production.

Harvest

Plum tomatoes are ready for picking once they are fully colored and slightly soft when squeezed. The fruits are cut from the vine carefully to avoid damaging the plant. Peak harvest lasts 2-3 weeks typically beginning in mid-summer.

Popular Varieties of Plum Tomatoes

There are many delicious varieties of plum tomatoes to choose from. Here are some of the more popular types:

Roma

The classic plum tomato, Roma is medium sized, bright red, with firm flesh and few seeds. It has a rich sweet flavor perfect for sauces and canning.

San Marzano

Hailing from Italy, San Marzano tomatoes are thinner and more elongated. They have a bold taste and contain less seeds and pulp than Roma.

Amish Paste

An heirloom variety, Amish Paste tomatoes are juicy and meaty with outstanding flavor. They have thick flesh that makes them ideal for sauce and paste.

Opalka

Opalka tomatoes are larger, more oval shaped plum tomatoes. Their flesh is less seedy and has a sweeter taste than Roma varieties.

Speckled Roman

This heirloom tomato has a vivid red color with golden yellow streaks. It has a good balance of sweetness and acidity with dense flesh.

Plum Lemon

Bright lemon-yellow in color, these plum tomatoes have a citrusy zesty taste. They are smaller and not quite as meaty as red plum varieties.

The History and Origins of Plum Tomatoes

Plum tomatoes have a relatively short history compared to wild cherry tomatoes. Here is an overview of how plum tomatoes were first developed and spread in popularity:

Early Origins

Plum tomatoes originated from selective breeding to create a tomato variety with less water content and firmer flesh. By the early 1800s, several oval and pear-shaped tomatoes emerged and were known as "paste tomatoes" for their use in sauce and canning.

Rise of Roma Tomatoes

In the mid-1900s, Italian immigrant farmers in California began growing a plum-style tomato brought over from Italy. It became known as the Roma tomato for its resemblance to the tomatoes grown in Rome. For decades it was the predominant plum tomato on the commercial market.

Heirlooms and Hybrids

Beginning in the 1980s, interest increased in heirloom tomato varieties including old Amish and European paste tomatoes. Hybrid plum tomatoes were also developed to be more disease resistant and improve yields.

Canning Popularity

During World Wars I and II, plum tomatoes became popular for canning and making tomato juice and sauce. Their fleshiness and lower moisture content made them perfect for condensing into canned products.

Today's Markets

Plum tomatoes continue to be widely used both commercially for canned products, sauces, juices as well as in home cooking. Roma tomatoes make up around 75% of plum tomatoes grown today with heirlooms and hybrids accounting for most other varieties.

Frequently Asked Questions

Are plum tomatoes healthy?

Yes, plum tomatoes are very healthy and nutritious. They are low in calories and contain high amounts of vitamins, minerals, antioxidants, and fiber that provide many benefits to health and reduce disease risk.

Are plum tomatoes good for you?

Plum tomatoes are excellent for your health. They contain key antioxidants like lycopene that lower inflammation. The vitamins and minerals in plum tomatoes also promote heart health, reduce cancer risk, support strong bones, improve skin, and benefit digestion.

Are plum tomatoes better than regular tomatoes?

Plum tomatoes are better for cooking applications like making sauce because their flesh is less watery. But regular slicing tomatoes can be better for eating raw. Both types are very healthy and provide similar benefits.

Are plum tomatoes GMO?

Most plum tomato varieties are not genetically modified. However, there are a few hybrids that have been modified to be more disease resistant. Heirlooms and older varieties like Roma tomatoes are non-GMO.

Can you eat plum tomatoes raw?

Yes, you can absolutely eat plum tomatoes raw. Although they have a meatier, less juicy texture compared to slicer tomatoes, plum tomatoes still taste great raw in salads, salsas, sandwiches, and more.

The Bottom Line

Plum tomatoes are a versatile and healthy addition to any diet. With their rich flavor and impressive nutrient profile, enjoying plum tomatoes can provide many benefits from lowering your cancer risk to supporting heart health and immunity. Their meaty flesh and few seeds also make them perfect for cooking and canning tomato products. Overall plum tomatoes are delicious and good-for-you option to add more vegetables to your meals and snacks.

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.