Nutritional value of 100 g tomato. plant in scientific research

Tomato fruits contain pectins, 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 are obtained fatty oil(up to 25%), which includes stearic, palmitic, linoleic and linolenic acids.

Medicinal properties.

Except for the beautiful palatability tomato has a wide range of useful 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 to protect women from cervical cancer and men from prostate cancer. Lycopene gives tomato fruits an intense red color, is a strong natural antioxidant - it antioxidant properties stronger than vitamins C and E.

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

The low calorie content of tomatoes allows them to be included in the diet for those who are struggling with overweight.
Not to mention significant cosmetic properties tomato, which is manifested in the restoration of skin elasticity and tone, the return of its freshness and youth.
Constant use tomatoes reduce the risk of disease of cardio-vascular system, stop changes in the retina, 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.

Fresh tomato composition

I want to note right away that the data given in this article are taken from I.M. Skurikhin.

The composition of 100g of tomato includes 92g of water, 1.10g of protein, 0.20g of fat, 4.6g of carbohydrates, 0.8g of fiber. Energy value 23 kcal. 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 ?

100 g tomato contains:

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

I think ordinary person it is 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 need for these substances. Simply put, 300g tomato contains daily requirement carotene and vitamin C, other substances are less.

Minerals in tomatoes.

100g 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.

In pickled tomatoes, the content of water, protein, fat, carbohydrates and dietary fiber does not change compared to fresh.

But as regards mineral composition pickled tomatoes, then the sodium content is greatly increased to 480 mg. This is due to the fact that when canning tomatoes, they add edible salt. It is a preservative, in a certain way it acts on bacteria and they die. That is why our canned food has a long shelf life. But potassium, calcium, magnesium and iron, when pickled, the tomato migrates into the solution.

In the fight against excess weight, tomatoes can make their contribution - a low-calorie product, rich in vitamins and extremely healthy. Tomato calories 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 small energy value. delicious vegetable. So gaining weight by leaning on tomatoes will not work.

The birthplace of tomatoes is Central America, 2.5 thousand years ago, the Incas and Aztecs cultivated the sacred fruits - “tomatl”, which means “ large berry". Under this name they were brought in the 16th century. to Europe, where tomatoes were at first considered poisonous, they were used only to decorate gardens and window sills. But already in the XVIII century. cheerful Italians ate with appetite "golden apples" - "pomi d'oro" - seasoning them with oil and pepper. From Italy they got on the table to Catherine II. The taste of bright vegetables enchanted the empress, with her light hand"golden apples" began to be grown in Russia for human consumption.

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

• Most carotene in tomatoes - 400-500 grams of red fruits cover daily allowance substances useful to the eyes.
• Ascorbic acid, B vitamins contribute to normal exchange substances, increase immunity, improve skin condition.
• Vitamin C is the richest variety Pink colour, they also contain selenium, which increases immunity and mental activity.
• Tomatoes have a lot of potassium and magnesium, which makes them a valuable product for the cores, potassium helps to eliminate excess fluid, reduces puffiness.
• It is useful to eat tomatoes for the prevention of anemia, because they contain iron and copper, without which hemoglobin synthesis is impossible.
• Seeds of ripe vegetables with flavonoids surrounding them reduce blood viscosity and prevent the formation of blood clots.
• "Golden apples" in abundance contain a valuable dye - lycopene - the most powerful natural antioxidant. It not only has a beneficial effect on the work of the heart, but also prevents the formation cancer cells. Especially a lot of lycopene contain yellow varieties.
• Tomatoes - berries of joy - their use increases the level of serotonin in the blood, which improves mood, helps to 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, keeps it “in good shape”. Tomato diets popular among those who lose weight, because due to the content of chromium, these vegetables reduce appetite and cause a long-term feeling of satiety.

Does a tomato have a negative calorie content?

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

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

Any food product (except water) consists of proteins, fats, carbohydrates. For their assimilation, 10-15% of the calories that they supply to the body are required.

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

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

Fiber (0.8 g / 100 g) and water (93.5 g / 100 g) must be added to 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 balance will replenish the calorie reserves in the body. The energy value of the tomato is not negative, but low enough that it can be used in weight loss diets.

The dependence of calories on the method of preparation

When figuring out how many calories are in a tomato, you need to consider how it is cooked.

Table: calorie content of tomatoes with various processing

• As can be seen from the table, salted vegetables have the lowest calorie content, while they retain the entire vitamin composition and trace elements of fresh fruits.
• Pickled tomatoes after cooking 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 trace elements (potassium, manganese, iron).
• A miniature cherry variety quickly gained popularity: small tomatoes are much sweeter and tastier than their large counterparts, they can perfectly decorate any dish.
• The value of tomato juice is that it contains more lycopene than fresh vegetables. 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 the dish contains less water, but a higher percentage of lycopene and trace elements.
• Some meat dishes have fewer calories than canned Sun-dried tomatoes richly flavored with olive oil. In home preparations, they are cooked in dryers for 5 hours at t ° = 80 ° with a lot of salt. Devoid of moisture, sun-dried tomatoes have maximum content vitamins and all other useful nutrients and are a concentrated medicinal product.

Tomatoes for weight loss

In spite of low calorie, tomatoes are not a product that can be regularly used with mono-diets. By eating only vegetables with a minimum content of BJU, you can bring your body to exhaustion, disrupt metabolism, and upset your health. In addition, tomatoes increase acidity. gastric juice, and such a mono-diet often ends with 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 get excellent vitamin supplement, stimulating the work of the digestive tract, for a long time maintaining a feeling of satiety.

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 needed to improve health.

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

• Eggplant - 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;
• Onion - 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 can 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 in quality food product were used in Mexico, from where they spread around the world after the Spanish colonization of America.

Regardless of how many calories are in a tomato, this vegetable is used in different form, including in cheese, 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 method of preparation, belong to the nightshade family. The plants usually reach 1-3 meters in height and have a weak stem, often grown outdoors in temperate climates and in greenhouses. On average, one tomato weighs about 100 g.

Useful properties of tomato

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

Conducted studies on the structure and composition of tomatoes, which are low in calories, confirmed that the consumption of these vegetables reduces the risk of degeneration. yellow spot, the consequences of which are irreversible for the state of vision. Tomatoes can 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, whose calorie content is negative, 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 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 much more on its assimilation large quantity energy than it receives from its use.

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

• Fats - 0.2 g;
• Saturated fats - 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 - 16 kcal.

The nutritional value and calorie content of fried tomatoes, based on 100 g of vegetables, is:

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

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

Puzzled by the question of whether it is possible to lose weight on tomatoes, it will be important to know that tomatoes are negative calorie foods. This means that the body will spend more energy on the assimilation of tomatoes than it receives from eating them.

So, having decided to use tomatoes, the calorie content of which 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. Chopped tomatoes can be combined with cottage cheese or greens, with olive oil, eaten as a snack or breakfast. They can also be added as a paste. home cooking to 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 in large numbers and store in the refrigerator, then, no matter what the main course is, a tasty and healthy gravy will always be ready for it. To prepare tomato sauce, you need to cut large tomatoes, the calorie content of which, as you know, is low, simmer onions, spices and olive oil over low heat for 15-20 minutes. without adding water.

When 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 it is necessary to put 50 g fresh tomato, the calorie content of which is 8 kcal, with herbs, and a cup of natural coffee without milk and sugar;
• Sandwich of whole grain buns, vegetables and fried tomatoes, the calorie content of which is 120-150 kcal, and a cup of natural coffee without milk and sugar;
• Fried eggs or scrambled eggs with tomatoes, the calorie content of which will be 70-120 kcal, and a cup of natural coffee without milk and sugar.

At lunchtime, a light tomato soup will help to quickly saturate the 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 it is necessary to pour 2-3 tbsp into a heated frying pan. olive oil and on it fry two finely chopped onions until golden brown, add a little crushed garlic and pre-cooked tomatoes, stew the ingredients for several minutes and season with spices to taste. On the chicken breast it is necessary to cook a light broth, to which a pre-cooked roasted tomato is 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 used for dinner fresh salads with tomatoes, vegetable stew with tomatoes, tomato juice and 150-200 g of boiled fish or dietary meat. Following a diet on tomatoes, calories 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 observe not only the prescribed regimen and calorie content. What matters is what we eat. Yes, delicious and juicy tomatoes with sweet pulp and elastic skin will decorate any table, even a diet one. For breakfast, lunch and dinner, choose tomatoes to your taste on the website Instamart.ru. And they will deliver them to you 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 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
Vitamin B6, pyridoxine	0.1 mg	2 mg	5%	25.1%	2000
Vitamin B9, folate	11 mcg	400 mcg	2.8%	14.1%	3636 g
Vitamin C, ascorbic	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 PP, 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	20 mg	400 mg	5%	25.1%	2000
Sodium, Na	40 mg	1300 mg	3.1%	15.6%	3250 g
Sulfur, S	12 mg	1000 mg	1.2%	6%	8333 g
Phosphorus, Ph	26 mg	800 mg	3.3%	16.6%	3077
Chlorine, Cl	57 mg	2300 mg	2.5%	12.6%	4035 g
trace elements
Bor, B	115 mcg	~
Iron, Fe	0.9 mg	18 mg	5%	25.1%	2000
Iodine, 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
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
Chrome, 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

The 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 gr (22.9 kcal)

Primary Source: Product removed. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

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HEALTH PROPERTIES TOMATO (TOMATO) [PRODUCT REMOVED]

Energy value or calories is the amount of energy released in the human body from food during digestion. The energy value of the product is measured in kilo-calories (kcal) or kilo-joules (kJ) per 100 grams. product. Kilocalorie used for measurement energy value foodstuffs, also known as food calorie”, therefore, when indicating calories in (kilo) calories, the prefix kilo is often omitted. You can see detailed energy value tables for Russian products.

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

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

vitamins, organic matter required in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. daily need a person in vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during food preparation or food processing.