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Kalorienanzahl in Tomaten und ihre Nährstoffe
Ernährung
Gemüse
Kalorienzufuhr
Lena Bauer
Autor
2026-03-20
Datum
4 Min. Lesezeit
article.read_time
6
Kapitel
Tomaten sind das beliebteste Gemüse in Polen. Sie werden zur Herstellung von Ketchups, Konzentraten, Saucen, Futters, Passaten oder Säften genutzt. Sie enthalten einen reichhaltigen Bestandteil an Vitaminen und wertvollem Lycopin. Tomaten werden für Menschen empfohlen, die ihr Gewicht verringern möchten oder unter Erkrankungen des Herz-Kreislauf-Systems leiden.
Nutritional value of tomatoes
Tomatoes contain a mere 19 kcal per 100 g, making them an excellent choice for low-calorie meals. These vegetables are rich in vitamins A, E, and C and also provide potassium, phosphorus, and calcium. Consisting of approximately 95% water, they contribute to the body's hydration. It is recommended to consume them in combination with fats to facilitate the absorption of lipophilic vitamins such as A and E. Below is a list of the nutrients in 100 g of tomatoes: calorie content: 19 kcal, protein: 0.9 g, fat: 0.2 g, carbohydrates: 4.1 g, fiber: 1.2 g. Macro- and micronutrients: sodium: 8 mg, potassium: 282 mg, calcium: 9 mg, phosphorus: 21 mg, magnesium: 8 mg, iron: 0.5 mg, zinc: 0.26 mg, copper: 0.06 mg, manganese: 0.06 mg, iodine: 1.1 µg. Vitamins: vitamin A: 107 µg, vitamin E: 1.22 mg, thiamine: 0.064 mg, riboflavin: 0.042 mg, niacin: 1.0 mg, vitamin B6: 0.15 mg, folic acid: 39 µg, vitamin C: 23 mg.
Liquefied natural gas
Tomatoes contain bioactive compounds such as carotenoids (lycopene and beta-carotene), which are known for their health-promoting properties. According to a 2017 meta-analysis, consuming lycopene may be linked to a reduced risk of cardiovascular diseases (such as stroke, anemia). Additionally, this carotene antioxidant may prevent excessive strain on the heart caused by high blood pressure. Other studies suggest that consuming lycopene or powdered tomatoes may aid in preventing obesity caused by consuming large amounts of fat, have anti-inflammatory effects, and prevent other metabolic disorders.
Fresh or processed - how we consume tomatoes
Fresh tomatoes are a source of numerous B vitamins, beta-carotene, vitamin C, and dietary fiber. Due to their high water content, they are an excellent food option for hot days. They are particularly recommended for those who care about their appearance. Processed products such as concentrates, passata, or ketchup, are rich in valuable nutrients, including lycopene. This substance is resistant to heat and marinating, which aids its digestion. Processed tomatoes are a concentrated source of vitamins and minerals. As a result, tomatoes are a valuable dietary component, regardless of the form in which they are consumed.
Can tomatoes be combined with cucumbers?
There is a view that tomatoes should not be consumed together with cucumbers. As previously mentioned, tomatoes are an excellent source of vitamin C, which acts antioxidatively (inhibiting the action of free radicals). In cucumbers, there is an enzyme called ascorbinase, which deactivates vitamin C. However, it should be noted that this happens in an alkaline environment (pH = 5.6). To reduce the negative effects of ascorbic acid, it is sufficient to lower something, e.g., by adding something acidic – a sauce based on citrus juice or balsamic vinegar. It is also worth noting that vitamin C deficiency is not widespread, and occasional consumption of Greek salad will not have a negative impact on the body. Furthermore, the consumption of vegetables in Poland is shockingly rare, so there is no basis for excluding further vegetables from the diet. The benefits of consuming an additional portion of these products outweigh the negative effects caused by reducing the amount of vitamin C in the diet.
Exercise caution with histamine
Atopic individuals and those sensitive to histamine ought to adopt a particularly cautious approach, seeing as tomatoes and their derivatives contain substantial amounts of this chemical compound. Consumption may precipitate symptoms such as nausea, skin redness, swelling, sneezing, tearfulness, respiratory difficulties, and even anaphylactic shock. Tomatoes are a product that is strongly discouraged in an anti-histamine diet.
Several training sessions
Tomatoes, along with their processed varieties, make excellent additions to many dishes. It's hard to imagine a pizza without tomato sauce, fries without ketchup, or a caprese salad without fresh tomato slices. Tomatoes are a source of vitamins and compounds that positively affect health, so it's essential to ensure the right amount of these fruits in our diet. If we opt for tomato preserves, we should pay attention to the naturalness of their composition and the absence of additives such as sugar or preservatives. It's also worth considering the caloric value of these fruits: 1 medium-sized tomato (170 g) = 26 kcal, 1 slice of tomato (20 g) = 3 kcal, 1 cup of tomato juice (230 g) = 32 kcal, 1 tablespoon of ketchup (20 g) = 27 kcal, 1 tablespoon of tomato paste (25 g) = 24 kcal.
