Roma Tomato Nutrition: A Healthy Addition to Your Diet

Roma tomatoes are a popular variety of plum tomatoes, prized for their rich flavor, firm texture, and vibrant red color. Known for their versatility in cooking, they also offer an impressive range of health benefits. In this blog post, we’ll explore Roma tomato nutrition in depth and show why they’re a great addition to a healthy diet.
Table of Contents
What is a Roma Tomato?
A Roma tomato, sometimes called a plum tomato, is a small, oval-shaped tomato variety. Unlike some larger tomatoes, Roma tomatoes have fewer seeds, thicker skin, and denser flesh, making them perfect for sauces, soups, and canning. But beyond their culinary uses, Roma tomatoes are packed with nutrients that can support your health.
Roma Tomato Nutrition Overview
At the heart of Roma tomato nutrition are low calories and an abundance of vitamins and minerals. Let’s break down their nutritional content:
Per 100 grams of raw Roma tomatoes:
- Calories: 18
- Carbohydrates:9 grams
- Protein:9 grams
- Fat:2 grams
- Fiber:2 grams
- Water: Approximately 95%
In addition to being low in calories, Roma tomatoes are packed with vitamins A and C, potassium, and beneficial antioxidants. These elements combine to make Roma tomatoes a nutrient-dense food with numerous health benefits.
The Health Benefits of Roma Tomatoes
- Rich in Antioxidants
Roma tomatoes are high in lycopene, an antioxidant that helps fight free radicals in the body. Studies show that lycopene can reduce the risk of certain cancers, such as prostate cancer, and help protect against heart disease. The bright red color of Roma tomatoes is due to this powerful antioxidant.
- Low in Calories, High in Nutrients
With only 18 calories per 100 grams, Roma tomatoes are ideal for people looking to control their calorie intake. Despite their low calorie count, they provide a substantial amount of vitamin C and vitamin A, which boost your immune system and promote healthy vision.
- Good Source of Fiber
Fiber is essential for a healthy digestive system, and Roma tomatoes offer a moderate amount of it. Dietary fiber helps regulate digestion, reduce constipation, and promote healthy gut bacteria. This makes Roma tomatoes an excellent addition to a balanced diet.
- Supports Heart Health
The potassium found in Roma tomatoes can help regulate blood pressure levels. High potassium intake is associated with reduced risks of hypertension and stroke. Additionally, the fiber and antioxidants found in Roma tomatoes contribute to reducing bad cholesterol, further supporting heart health.
- Hydration and Skin Health
Given that Roma tomatoes are made up of about 95% water, they are a great way to stay hydrated. Proper hydration is vital for maintaining skin elasticity and overall body function. Plus, vitamin C in Roma tomatoes plays a key role in collagen production, which keeps your skin looking youthful.
A Chart Table for Roma tomato nutrition
Here’s a simple and informative chart table for Roma tomato nutrition:
Nutrient | Amount per 100g | % Daily Value (approx.) |
---|---|---|
Calories | 18 kcal | 1% |
Total Fat | 0.2 g | 0% |
Cholesterol | 0 mg | 0% |
Sodium | 5 mg | 0% |
Total Carbohydrates | 3.9 g | 1% |
Dietary Fiber | 1.2 g | 4% |
Sugars | 2.6 g | – |
Protein | 0.9 g | 2% |
Vitamin A | 42 µg | 5% |
Vitamin C | 13.7 mg | 15% |
Vitamin K | 7.9 µg | 10% |
Potassium | 237 mg | 5% |
Folate (Vitamin B9) | 15 µg | 4% |
Calcium | 10 mg | 1% |
Iron | 0.5 mg | 3% |
Magnesium | 11 mg | 3% |
Water | ~95 g | – |
This table provides a concise breakdown of the key nutrients in Roma tomatoes. It highlights their low calorie content, high water percentage, and the vitamins and minerals they offer.
Roma Tomatoes in Cooking
Besides their nutritional value, Roma tomatoes are a kitchen staple. Their dense flesh and low water content make them perfect for cooking, especially in sauces and stews. You can roast them, blend them into a sauce, or chop them fresh for salads. The rich flavor of Roma tomatoes adds depth to any dish without overwhelming the other ingredients.

Roma Tomato Nutrition: A Healthy Addition to Your Diet
FAQs about Roma Tomato Nutrition
- Are Roma tomatoes good for weight loss?
Yes! Roma tomatoes are low in calories and high in fiber, making them great for weight loss. They help you feel full while providing essential nutrients, so you can reduce calorie intake without sacrificing nutrition.
- Do Roma tomatoes contain sugar?
Yes, but in small amounts. Roma tomatoes contain natural sugars like glucose and fructose, but with only 2.6 grams of sugar per 100 grams, they remain a low-sugar food option.
- Are Roma tomatoes high in potassium?
Yes, they contain about 237 mg of potassium per 100 grams. Potassium is important for maintaining healthy blood pressure and overall cardiovascular health.
- Can Roma tomatoes help improve my skin?
Absolutely! Roma tomatoes are high in vitamin C, which boosts collagen production and helps prevent wrinkles and skin damage. Their water content also helps keep your skin hydrated.
- Are cooked Roma tomatoes as nutritious as raw ones?
Cooked Roma tomatoes are still very nutritious. In fact, cooking tomatoes can increase the bioavailability of lycopene, making it easier for your body to absorb this powerful antioxidant.
Conclusion
Roma tomatoes are a nutritious and versatile food that can benefit your health in multiple ways. Whether you’re looking to improve heart health, boost your immune system, or simply enjoy a tasty, low-calorie food, Roma tomatoes are a great choice. Packed with antioxidants, vitamins, and fiber, they’re an easy addition to a healthy, balanced diet.
Incorporating Roma tomatoes into your meals not only enhances flavor but also contributes to better overall health. So, the next time you’re grocery shopping, don’t forget to add some Roma tomatoes to your basket. Whether you’re making a fresh salad, a hearty pasta sauce, or even a homemade salsa, these little red gems are sure to elevate your dishes and your health.
By making Roma tomatoes a regular part of your diet, you can enjoy delicious meals while taking a step towards better nutrition and wellness.