Nutritional value of 100 g tomatoes. Plant in scientific research

Tomato fruits contain pectin, sugars, mineral salts, nitrogenous substances, organic acids, alkaloids, vitamins B1, C, K and PP, pantothenic acid and carotene (provitamin A). Tomato juice is rich in provitamin A, vitamin C, aromatic and coloring substances. The stem and leaves of the plant contain essential oil, rutin, tannins; roots - tomatidine, from which the steroid testosterone is obtained. By pressing or extraction methods from tomato seeds it is obtained fatty oil(up to 25%), which includes stearic, palmitic, linoleic and linolenic acids.

Medicinal properties.

Besides the beautiful taste qualities tomato has a whole range of beneficial and healing properties. Tomato fruits are full of minerals and vitamins that are so necessary for the body.
Tomatoes contain lycopene, a substance with powerful therapeutic properties.
This substance can stop DNA mutations and division tumor cells, protect women from cervical cancer and men from prostate cancer. Lycopene gives tomato fruits an intense red color and is a strong natural antioxidant - its antioxidant properties stronger than vitamins C and E.

An interesting fact is that processed tomatoes contain even more lycopene than raw tomatoes. The absorption of lycopene is higher if tomatoes are consumed together with fats. For example, tomato salad with vegetable oil. It is also useful to eat boiled tomatoes. Tomatoes have diuretic properties and are used for diseases Bladder and kidneys. The fruits contain serotonin (the hormone of joy), which is why they improve mood. Just like garlic and onions, tomatoes contain phytoncides (substances that destroy or inhibit the growth and development of bacteria), which determines its antibacterial properties.

The low calorie content of tomatoes makes it possible to include them in the diet of those who struggle with overweight.
It is impossible not to note the significant cosmetic properties tomatoes, which manifest themselves in restoring elasticity and tone of the skin, restoring its freshness and youth.
Constant use tomatoes reduces the risk of disease of cardio-vascular system, stop changes in the retina of the eyes, leading to loss of vision in retirement age.
In addition, tomatoes protect the body from harmful effects solar radiation.

Each vegetable has its own unique composition. In this article I will write about the chemical composition of fresh and pickled tomatoes. From what useful material contained in the vegetable and depend on it beneficial features.

Composition of fresh tomato

I would like to note right away that the data presented in this article is taken from the reference book by I.M. Skurikhin.

100g of tomato contains 92g of water, 1.10g of protein, 0.20g of fat, 4.6g of carbohydrates, 0.8g of fiber. Energy value 23kcal. These vegetables are low in calories. The fact that tomatoes contain fiber and a lot of water suggests that you can lose weight on tomatoes.

Which ?

100g tomato includes:

1. Carotene 1.2 mg,
2. Thiamine 0.06 mg,
3. Riboflavin 0.04 mg,
4. Niacin 0.53mg,
5. Vitamin C 25 mg,
6. Vitamin E 0.39 mg,
7. Vitamin B6 0.10 mg,
8. Biotin 1.2mg
9. Pantothenic acid 0.25 mg
10. Folacin 11 mcg.

I think to an ordinary person It’s difficult to figure out whether 1.2 mg of carotene is a lot or a little, because you need to compare this figure with the daily requirement of these substances. To put it simply this way: 300g of tomato contains daily requirement carotene and vitamin C, less other substances.

Minerals in tomatoes.

100g of tomato contains potassium 290mg, calcium 14mg, 20mg, sodium 40mg, phosphorus 26mg, iron 900mcg, iodine 2mcg, manganese 140mcg, fluorine 60mcg, chromium 15mcg, zinc 200mcg.

Chemical composition of pickled tomatoes.

Marinated tomatoes contain water, protein, fat, carbohydrates and dietary fiber does not change compared to fresh ones.

But as for mineral composition pickled tomatoes, the sodium content here greatly increases to 480 mg. This is due to the fact that when canning tomatoes they add edible salt. It is a preservative, acts on bacteria in a certain way and they die. This is why our canned food lasts for a long time. But potassium, calcium, magnesium and iron migrate into the solution during pickling.

Tomatoes can contribute to the fight against excess weight - a low-calorie product, rich in vitamins and extremely beneficial for health. Calorie content of tomato per 100 grams is quite low, does not exceed 20 kcal. A certain amount of calories is spent on its processing, which reduces the already low energy value delicious vegetable. So gaining weight by leaning on tomatoes will not work.

The homeland of tomatoes is Central America, 2.5 thousand years ago the Incas and Aztecs cultivated the sacred fruit - “tomatl”, which means “ large berry" They were brought under this name in the 16th century. to Europe, where tomatoes were initially considered poisonous and were used only to decorate gardens and window sills. But already in the 18th century. Cheerful Italians ate the “golden apples” – “pomi d’oro” – with appetite, seasoning them with butter and pepper. From Italy they arrived on the table of Catherine II. The taste of bright vegetables charmed the empress, with her light hand“Golden apples” began to be grown in Russia for food consumption.

Ripe tomatoes are a pharmacy containing vitamins, microelements, antioxidants, which we often lack. Such as:

• Tomatoes contain the most carotene - 400-500 grams of red fruits cover daily norm substance beneficial for the eyes.
• Ascorbic acid, B vitamins contribute normal metabolism substances, increase immunity, improve skin condition.
• Vitaimny C is the richest variety Pink colour, they also contain selenium, which increases immunity and mental activity.
• Tomatoes contain a lot of potassium and magnesium, which makes them a valuable product for heart patients; potassium promotes excretion excess liquid, reduces puffiness.
• Tomatoes are useful to eat to prevent anemia, because they contain iron and copper, without which hemoglobin synthesis is impossible.
• The seeds of ripe vegetables with the flavonoids surrounding them reduce blood viscosity and prevent the formation of blood clots.
• “Golden apples” contain an abundance of a valuable dye - lycopene - the strongest natural antioxidant. It not only has a beneficial effect on the functioning of the heart, but also prevents the formation of cancer cells. The yellow varieties contain especially a lot of lycopene.
• Tomatoes are the berries of joy - their consumption increases the level of serotonin in the blood, which improves mood and helps overcome depression.

For digestive tract tomatoes are a real balm. The watery structure of the vegetable facilitates its digestion in the stomach; the skin promotes peristalsis of the intestinal walls, keeping it “toned.” Tomato diets popular among those losing weight, because due to their chromium content, these vegetables reduce appetite and cause a long-lasting feeling of fullness.

Does a tomato have negative calories?

As for the calorie content of a tomato, it should immediately be noted that it is not negative.

Please note: The only proven zero calorie product is pure water. It does not contain proteins, fats or carbohydrates, but the body will have to spend several calories to cool or heat the water to body temperature - this will result in a negative calorie effect

Any food product (except water) consists of proteins, fats, and carbohydrates. Their absorption requires 10-15% of the calories they supply to the body.

The composition of BJU in a fresh tomato looks like this:

• Proteins – 0.6 g/100g;
• Fats – 0.2 g/100 g;
• Carbohydrates – 4.2 g/100 g.

You need to add fiber (0.8 g/100 g) and water (93.5 g/100 g) to the tomato BJU - these nutrients do not contain calories. A fresh tomato has a calorie content of about 20 kcal per 100 grams, 3-4 kcal will be spent on its absorption, a small remainder will replenish the body’s calorie reserves. The energy value of tomato is not negative, but low enough that it can be used in weight loss diets.

Dependence of calorie content on cooking method

When figuring out how many calories are in a tomato, you need to consider the method of its preparation.

Table: calorie content of tomatoes for various treatments

• As can be seen from the table, salted vegetables have the lowest calorie content; at the same time, they retain all vitamin composition and microelements of fresh fruits.
• After cooking, pickled tomatoes lose the lion's share of vitamins, but remain a low-calorie product that is useful for weight loss. Remains at the bottom high content lycopene and essential microelements (potassium, manganese, iron).
• The miniature cherry variety quickly gained popularity: small tomatoes are much sweeter and tastier than their large counterparts and can perfectly decorate any dish.
• The value of tomato juice is that it contains more lycopene than fresh vegetables. In 1 piece large fruit weighing 100 g contains 1.5 mg of lycopene, while 100 ml of tomato juice contains 7-8 mg. Two glasses of juice a day will cover the body's daily need for this powerful natural antioxidant.
• Properly cooked stewed and baked tomatoes contain more calories, but they are superior in lycopene content. fresh fruits. 100 g of dish contains less water, but a higher percentage of lycopene and trace elements.
• Some meat dishes have fewer calories than canned Sun-dried tomatoes, generously flavored with olive oil. In homemade preparations, they are cooked in dryers for 5 hours at t° = 80° with a lot of salt. Deprived of moisture, sun-dried tomatoes have maximum content vitamins and all other beneficial nutrients and are a concentrated medicinal product.

Tomatoes for weight loss

Despite low calorie content, tomatoes are not a product that can be regularly used in mono-diets. By eating only vegetables with a minimum content of dietary fatty acids, you can lead your body to exhaustion, disrupt your metabolism, and ruin your health. In addition, tomatoes increase acidity gastric juice, and such a mono-diet often ends in gastritis. Oxalic acid, which is rich in bright red vegetables, accelerates the formation of oxalate stones in the kidneys. Tomatoes work effectively when losing weight, if you replace them with one meal of high-calorie foods in your daily diet. Instead of an abundance of calories, the body will receive excellent vitamin supplement, stimulating the gastrointestinal tract, maintaining a feeling of fullness for a long time.

Top 10 vegetables for weight loss

Vegetables for weight loss are not only food with a small amount of calories, but also a source of vitamins, valuable substances necessary to improve health.

Along with tomatoes, it is useful to involve in the fight against excess weight:

• Eggplants – 4 kcal/100 g;
• Cucumbers – 14 kcal;
• Zucchini – 23 kcal;
• White cabbage – 27 kcal;
• Sweet pepper – 27 kcal;
• Carrots – 34 kcal;
• Greens – 30-50 kcal;
• Onions – 41 kcal;
• Young potatoes – 30 kcal.

The listed vegetables give unlimited scope for culinary creativity and will allow you to lose weight with taste, without harming your health. However, it does not hurt to take into account some of the comments of nutritionists.

Tomatoes and cucumbers - the effect of joint use

Many people love tomato and cucumber salad, but are these vegetables healthy when eaten together?

• Tomatoes create an acidic environment, cucumbers create an alkaline one; the interaction of these substances leads to the formation of salts, which in the kidneys and gallbladder may become stones.
• Vitamin C, which is so rich in tomatoes, is neutralized by enzymes from cucumbers. When used together, the body will not receive ascorbic acid no matter how many tomatoes we ate.
• The liver and pancreas secrete enzymes to digest food. Not a single enzyme needed by cucumbers matches those that are released during the assimilation of tomatoes. While one vegetable is being digested, another will begin to ferment in the stomach, creating a load on the liver, which protects the body from fermentation products.

Of course, one festive cucumber-tomato salad will not create serious problems, but it is better to consume these vegetables separately on a regular basis.

The tomato is the edible, often red-colored fruit of the Solanum Lycopersicum plant, commonly known as the tomato. For the first time tomatoes as food product were used in Mexico, from where they spread throughout the world after the Spanish colonization of America.

Regardless of how many calories are in a tomato, this vegetable is used in in different forms, including raw, as an ingredient in many dishes, sauces, salads and drinks. The fruits are rich in lycopene, which has positive impact on the health of the human body.

Tomatoes, whose calorie content depends on the cooking method, belong to the nightshade family. Plants typically reach up to 1-3 meters in height and have weak stems, often grown outdoors in temperate climates and in greenhouses. On average, one tomato weighs about 100 g.

Useful properties of tomatoes

One red, ripe and raw tomato is good source vitamins A, C, K, folic acid and potassium, practically does not contain sodium, saturated fats and cholesterol. Tomatoes also provide the body with thiamine, niacin, vitamin B6, magnesium, phosphorus and copper, which are essential for normal functioning organism.

Studies of the structure and composition of tomatoes, which are low in calories, have confirmed that consumption of these vegetables reduces the risk of degeneration macular spot, the consequences of which are irreversible for the state of vision. Tomatoes may help prevent kidney stones and reduce chronic pain, since the bioflavonoids and carotenoids they contain are known for their anti-inflammatory and analgesic properties.

Tomatoes, which have a negative calorie content, can help in the fight against excess weight. Because tomatoes are high in water and fiber, they fill you up quickly without adding calories or fat.

How many calories are in a tomato: nutritional and energy value

The calorie content of 1 tomato allows you to use this vegetable as dietary product, since the body spends a lot of time on its absorption large quantity energy than it receives from its use.

The nutritional value and calorie content of 1 raw tomato, per 100 g, is:

• Fats – 0.2 g;
• Saturated fat – 0.0 g;
• Polyunsaturated fats – 0.1 g;
• Monounsaturated fats – 0.0 g;
• Cholesterol – 0 mg;
• Sodium – 4 mg;
• Carbohydrates – 3.5 g;
• Dietary fiber – 1.1 g;
• Sugar – 2.4 g;
• Proteins – 0.8 g;
• Water – 86 g;
• Glucose – 1.14 g;
• Fructose – 1.25 g;
• Calcium – 9 mg;
• Magnesium – 10 mg;
• Phosphorus – 22 mg;
• Potassium – 216 mg;
• Sodium – 5 mg;
• Manganese – 0.104 mg;
• Fluorine – 2.1 mcg;
• Vitamin C – 11.6 mg;
• Thiamine – 0.034 mg;
• Riboflavin – 0.017 mg;
• Nicotinic acid – 0.541 mg;
• Pantothenic acid – 0.081 mg;
• Vitamin B6 – 0.073 mg;
• Folic acid – 14 mcg;
• Vitamin E – 0.49 mg;
• Vitamin K – 7.2 mcg;
• Tryptophan – 0.005 g;
• Isoleucine – 0.016 g;
• Leucine – 0.023 g;
• Methionine – 0.005 g;
• Aspartic acid – 0.123 g;
• Glutamic acid – 0.392 g;
• Glycine – 0.017 g;
• Serine – 0.024 g;
• Lycopene – 2341 mcg;
• Calorie content of 1 tomato is 16 kcal.

The nutritional value and calorie content of fried tomatoes per 100 g of vegetables is:

• Proteins – 0.8;
• Fats – 4.2;
• Carbohydrates – 4;
• Dietary fiber – 1.1;
• Sodium – 51;
• Calorie content of fried tomatoes – 55.6 kcal.

Is it possible to lose weight on tomatoes: an effective diet

If you are puzzled by the question of whether you can lose weight on tomatoes, it will be important to know that tomatoes are classified as foods that have a negative calorie content. This means that the body will spend more energy on digesting tomatoes than it receives from eating them.

So, having decided to use tomatoes, whose calorie content is 16 kcal per 100 g, for weight loss, first of all, you need to be creative in using this vegetable in all dishes throughout the day. Sliced ​​tomatoes can be combined with cottage cheese or herbs, with olive oil, and eaten as a snack or breakfast. They can also be added as a paste homemade with whole grain pasta, brown rice or other dishes instead of canned tomato paste, which often contains a lot of sugar. This homemade tomato sauce (paste) can be prepared in large quantities and store in the refrigerator, then, no matter what the main dish is chosen, a tasty and healthy gravy will always be ready for it. To prepare tomato sauce, you need coarsely chopped tomatoes, which are known to be low in calories, simmer onions, spices and olive oil over low heat for 15-20 minutes. without adding water.

If you are following a diet, the following dishes are ideal for breakfast:

• Several toasted whole grain wheat or rye toasts, on which, instead of the usual pieces of cheese, sausage and butter you need to put 50 g fresh tomato, whose calorie content is 8 kcal, with herbs, and a cup of natural coffee without milk and sugar;
• Sandwich made with whole grain buns, vegetables and fried tomatoes, whose calorie content is 120-150 kcal, and a cup of natural coffee without milk and sugar;
• Scrambled eggs or omelet with tomatoes, the calorie content of which will be 70-120 kcal, and a cup of natural coffee without milk or sugar.

At lunchtime, a light tomato soup will help you quickly fill your stomach and not gain extra calories. To prepare it, you need to scald several large tomatoes with boiling water, peel them and chop them finely. Then pour 2-3 tbsp into a heated frying pan. olive oil and fry two finely chopped onions on it until golden brown, add a little crushed garlic and pre-cooked tomatoes, simmer the ingredients for a few minutes and season with spices to taste. On chicken breast you need to cook a light broth, into which pre-prepared fried tomatoes are added, brought to a boil and sprinkled with fresh herbs on top. The calorie content of tomato soup is on average 50-70 kcal per 100 ml; you can add a small piece of black whole grain bread to it.

Can be eaten for dinner fresh salads with tomatoes, vegetable stew with tomatoes, tomato juice and 150-200 g of boiled fish or dietary meat. Following a tomato diet, calorie content daily ration which should not be less than 1200 kcal per day, you must consume at least 1.5 liters of water per day.

Where to get quality tomatoes?

In order for the diet to be effective, it is necessary to follow not only the prescribed regimen and caloric content. What we eat matters. Yes, tasty and juicy tomatoes with sweet flesh and elastic skin will decorate any table, even a dietary one. For breakfast, lunch and dinner, choose tomatoes to your taste on the website Instamart.ru. And they will be delivered to you at convenient time and place directly to the table at store prices.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Tomato (tomato) [PRODUCT REMOVED]".

The table shows the content nutrients(calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
calories	19.9 kcal	1684 kcal	1.2%	6%	8462 g
Squirrels	0.6 g	76 g	0.8%	4%	12667
Fats	0.2 g	60 g	0.3%	1.5%	30000 g
Carbohydrates	4.2 g	211 g	2%	10.1%	5024 g
Organic acids	0.5 g	~
Alimentary fiber	0.8 g	20 g	4%	20.1%	2500 g
Water	93.5 g	2400 g	3.9%	19.6%	2567
Ash	0.7 g	~
Vitamins
Vitamin A, RE	200 mcg	900 mcg	22.2%	111.6%	450 g
beta carotene	1.2 mg	5 mg	24%	120.6%	417 g
Vitamin B1, thiamine	0.06 mg	1.5 mg	4%	20.1%	2500 g
Vitamin B2, riboflavin	0.04 mg	1.8 mg	2.2%	11.1%	4500 g
Vitamin B4, choline	6.7 mg	500 mg	1.3%	6.5%	7463 g
Vitamin B5, pantothenic	0.3 mg	5 mg	6%	30.2%	1667 g
Vitamin B6, pyridoxine	0.1 mg	2 mg	5%	25.1%	2000 g
Vitamin B9, folates	11 mcg	400 mcg	2.8%	14.1%	3636 g
Vitamin C, ascorbic acid	25 mg	90 mg	27.8%	139.7%	360 g
Vitamin E, alpha tocopherol, TE	0.4 mg	15 mg	2.7%	13.6%	3750 g
Vitamin H, biotin	1.2 mcg	50 mcg	2.4%	12.1%	4167 g
Vitamin K, phylloquinone	7.9 mcg	120 mcg	6.6%	33.2%	1519
Vitamin RR, NE	0.5996 mg	20 mg	3%	15.1%	3336 g
Niacin	0.5 mg	~
Macronutrients
Potassium, K	290 mg	2500 mg	11.6%	58.3%	862 g
Calcium, Ca	14 mg	1000 mg	1.4%	7%	7143 g
Magnesium, Mg	20 mg	400 mg	5%	25.1%	2000 g
Sodium, Na	40 mg	1300 mg	3.1%	15.6%	3250 g
Sera, S	12 mg	1000 mg	1.2%	6%	8333 g
Phosphorus, Ph	26 mg	800 mg	3.3%	16.6%	3077 g
Chlorine, Cl	57 mg	2300 mg	2.5%	12.6%	4035 g
Microelements
Bor, B	115 mcg	~
Iron, Fe	0.9 mg	18 mg	5%	25.1%	2000 g
Yod, I	2 mcg	150 mcg	1.3%	6.5%	7500 g
Cobalt, Co	6 mcg	10 mcg	60%	301.5%	167 g
Manganese, Mn	0.14 mg	2 mg	7%	35.2%	1429 g
Copper, Cu	110 mcg	1000 mcg	11%	55.3%	909 g
Molybdenum, Mo	7 mcg	70 mcg	10%	50.3%	1000 g
Nickel, Ni	13 mcg	~
Rubidium, Rb	153 mcg	~
Selenium, Se	0.4 µg	55 mcg	0.7%	3.5%	13750 g
Fluorine, F	20 mcg	4000 mcg	0.5%	2.5%	20000 g
Chromium, Cr	5 mcg	50 mcg	10%	50.3%	1000 g
Zinc, Zn	0.2 mg	12 mg	1.7%	8.5%	6000 g
digestible carbohydrates
Starch and dextrins	0.3 g	~
Mono- and disaccharides (sugars)	3.5 g	max 100 g

Energy value Tomato (tomato) [PRODUCT REMOVED] is 19.9 kcal.

• Piece diameter 5.5 cm = 75 gr (14.9 kcal)
• Piece diameter 6.5 cm = 115 g (22.9 kcal)

Primary Source: Product removed. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards healthy eating or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

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USEFUL PROPERTIES OF TOMATO (TOMATO) [PRODUCT REMOVED]

Energy value, or calorie content- this is the amount of energy released in the human body from food during the digestion process. The energy value of the product is measured in kilocalories (kcal) or kilojoules (kJ) per 100 grams. product. Kilocalorie used to measure energy value food products, also called " food calorie", therefore, when indicating calorie content in (kilo)calories, the prefix kilo is often omitted. You can see detailed energy value tables for Russian products.

The nutritional value- content of carbohydrates, fats and proteins in the product.

Nutritional value of food product- a set of properties of a food product, the presence of which satisfies physiological needs person in necessary substances and energy.

Vitamins, organic matter, necessary in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. Daily Need per person in vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.