Jeffrey Salazar
Cherry tomatoes are a popular choice for those on a keto diet due to their low carbohydrate content. They are also packed with essential vitamins and minerals, providing nutritional benefits alongside being a tasty treat. With only 2.94g to 4g of net carbs per 100g serving, they are a great option for those on a ketogenic diet. However, it is important to be mindful of your daily carb intake and pair cherry tomatoes with foods that are high in healthy fats, as they are low in fat themselves.
| Characteristics | Values |
|---|---|
| Carbohydrates | 4.0 g net carbs per cup, 3.32 g net carbs per 100 g, 2.94 g net carbs per 100 g, 6 g per cup, 0.66 g per tomato |
| Sugar | 2.6 g per 100 g |
| Fibre | 1.2 g per 100 g |
| Calories | 18 per 100 g |
| Fat | 0.2 g per 100 g |
| Protein | 0.9 g per 100 g |
| Vitamins | C, A, K |
| Minerals | Potassium, Manganese, Calcium, Iron |
What You'll Learn
Cherry tomatoes are keto-friendly
Cherry tomatoes are indeed keto-friendly, and they can be a tasty and nutritious addition to your ketogenic meal plan. Here's why:
Low Carb Content
Cherry tomatoes have a low carbohydrate content, with approximately 3.32 grams of net carbs per 100 grams of tomatoes. This makes them a viable option for those on a ketogenic diet, even a strict one. A strict ketogenic diet typically involves consuming less than 20 grams of net carbs per day, so cherry tomatoes can be enjoyed in moderation without kicking you out of ketosis.
Nutritional Benefits
These little fruits are packed with essential vitamins and minerals. They are an excellent source of Vitamin C, providing 21% of your daily value, which is great for immune health and skin vitality. They also contain Vitamin A (20% DV) for vision health and Vitamin K (10% DV), which is essential for blood clotting and bone health. Cherry tomatoes also provide minerals like Potassium (5% DV) and Manganese (5% DV), contributing to heart health and energy production.
Creative Ways to Include Them in Your Keto Diet
Cherry tomatoes can be enjoyed in a variety of ways while staying keto-friendly. You can eat them raw as a snack, toss them into salads, or roast or grill them as a side dish. For something more creative, try making a tomato-basil soup or use them as a topping for a keto-friendly pizza with a cauliflower crust.
Portion Control and Carb Tracking
While cherry tomatoes are keto-friendly, it's important to remember that portion control and carb tracking are crucial to maintaining ketosis. Keep an eye on your daily carb intake and enjoy cherry tomatoes as part of a balanced keto diet.
In conclusion, cherry tomatoes are a versatile and nutritious option for those following a ketogenic diet. Their low carb content and high nutrient profile make them a welcome addition to your keto meal plan, providing both flavour and essential vitamins and minerals.
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Nutritional benefits of cherry tomatoes
Cherry tomatoes are a nutritional powerhouse packed with vitamins, minerals, and antioxidants. Here are some of the key nutritional benefits of incorporating cherry tomatoes into your diet:
Vitamin and Mineral Content:
Cherry tomatoes are an excellent source of vitamins and minerals, including Vitamin C, Vitamin A, Vitamin K, and potassium. Vitamin C is an essential nutrient and antioxidant that contributes to immune health and skin vitality. Vitamin A is important for maintaining healthy vision, while Vitamin K plays a role in blood clotting and bone health. Potassium, another vital mineral found in cherry tomatoes, supports heart health and healthy blood pressure.
Antioxidant Properties:
Cherry tomatoes are rich in lycopene, a powerful antioxidant that provides multiple health benefits. Lycopene is linked to a reduced risk of heart disease, cancer prevention, and protection against sun damage. It helps fight free radicals, which are associated with various diseases, and may also improve bone health, especially in women at risk of osteoporosis.
Dietary Fiber:
Cherry tomatoes provide a good amount of dietary fiber, which aids in digestion and supports a healthy digestive tract. Fiber also contributes to the feeling of fullness and can help with weight management.
Low Carbohydrate Content:
Cherry tomatoes are low in carbohydrates, making them a suitable option for ketogenic and other low-carb diets. They contain approximately 3.32-5.8 grams of total carbs per 100-gram serving, with a small amount of fiber contributing to the net carb count. This makes them a nutritious and keto-friendly addition to salads, snacks, or cooked dishes.
Other Nutrients:
In addition to the vitamins and minerals mentioned above, cherry tomatoes also contain calcium, iron, and folate (vitamin B9). Folate is particularly important for pregnant women, as it plays a crucial role in normal tissue growth and cell function.
Incorporating cherry tomatoes into your diet can provide a range of nutritional benefits. They are a tasty and healthy addition to meals, offering a burst of flavour and a host of essential nutrients.
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How to incorporate cherry tomatoes into a keto diet
Cherry tomatoes are a great addition to a keto diet as they are low in net carbs. They are also packed with essential vitamins and minerals and are a good source of dietary fibre.
A 100g serving of cherry tomatoes contains 3.32g of net carbs, making them a viable option for those on a ketogenic diet. This serving size also provides 18 calories, 0.2g of fat, 3.9g of carbohydrates, and 0.9g of protein.
- Enjoy them raw as a snack.
- Toss them into salads for a pop of colour and flavour.
- Roast or grill them as a side dish.
- Make a tomato-basil soup.
- Use them as a topping for a keto-friendly pizza with a cauliflower base.
- For unique recipes, try baked feta with cherry tomatoes or a BLT stuffed avocado.
Remember, it is important to be mindful of your daily carb count and practice portion control to maintain ketosis. Additionally, cherry tomatoes are low in fat, so be sure to supplement them with foods that are high in healthy fats, such as virgin olive oil, grass-fed butter, or MCT oil.
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Cherry tomatoes' sugar content
Cherry tomatoes are a small but nutrient-dense fruit that fits within the daily carbohydrate limit of a strict keto diet. They are rich in vitamins, minerals, and antioxidants, and their sugar content is relatively low.
A typical serving size of 100g of cherry tomatoes contains 3.32g of net carbs, which is well within the limits of a strict ketogenic diet. This serving size also provides essential nutrients, including 18 calories, 0.2g of fat, 3.9g of carbohydrates, and 0.9g of protein.
The carbohydrates in cherry tomatoes are comprised of 2.6g of sugars and 1.2g of dietary fibre, which contributes to daily fibre needs. Cherry tomatoes also offer a slight amount of protein.
In terms of micronutrients, cherry tomatoes are an excellent source of Vitamin C, providing 21% of the daily value (DV) in a 100g serving. They also contain Vitamin A (20% DV) and Vitamin K (10% DV), which are important for vision, blood clotting, and bone health. Additionally, cherry tomatoes provide minerals such as Potassium (5% DV) and Manganese (5% DV), which are important for heart health and energy production, respectively.
While cherry tomatoes are indeed low in sugar and carbohydrates, it is important to note that they do contain some sugar. One cup of cherry tomatoes contains approximately 4.0 to 5.8 grams of net carbs, depending on the size of the tomatoes. Therefore, while cherry tomatoes are keto-safe, it is important to be mindful of the daily carb count and portion control to maintain ketosis.
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Cherry tomatoes' health benefits
Cherry tomatoes are a tasty and nutritious food with several health benefits. Here are some of the reasons why you should include them in your diet:
Rich in Vitamins and Nutrients
Cherry tomatoes are packed with essential vitamins and minerals. They are an excellent source of vitamin C, which boosts immunity and acts as an antioxidant, helping to protect against cancer and reducing the risk of ischemic strokes. They also contain vitamin A, which is good for vision, and vitamin K, which is important for blood clotting and bone health. Cherry tomatoes are also a good source of calcium, manganese, phosphorus, and potassium, which contributes to heart health and energy production.
Weight Loss and Heart Health
Cherry tomatoes are low in calories, with only 20-30 calories per 100 grams, and high in fibre, which can aid weight loss by helping you feel full and hydrated. They are also beneficial for heart health, especially for those with high blood pressure, as they are rich in potassium and other vitamins that help maintain a healthy heart and prevent cardiovascular diseases.
Anti-Cancer Properties
The lycopene in cherry tomatoes has been linked to a reduced risk of certain cancers, especially prostate cancer. Research suggests that a higher intake of tomatoes and tomato products may lower the chances of developing prostate cancer. Cherry tomatoes are also rich in Beta-carotene, which has potential anti-cancer effects, and Melatonin, which has anti-carcinogenic properties.
Skin and Hair Benefits
The lycopene in cherry tomatoes can also protect your skin from UV damage caused by sun exposure. For those with oily skin, applying tomato to the face may help prevent acne and pimples. Additionally, the vitamin A in cherry tomatoes can improve hair health and reduce hair fall.
Digestive Benefits
Cherry tomatoes are a good source of dietary fibre, which aids digestion. However, eating too many cherry tomatoes can cause acid reflux and other negative digestive side effects due to their malic acid content.
In conclusion, cherry tomatoes offer a wide range of health benefits, from boosting immunity and aiding digestion to promoting healthy skin and hair. They are a nutritious and delicious addition to any meal, whether enjoyed raw or cooked.
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Frequently asked questions
Yes, cherry tomatoes are keto-friendly. They are low in carbs, containing between 2.94g and 4g of net carbs per 100g serving.
It is important to limit your net carb consumption to 20g-30g per day to stay in ketosis. A cup of cherry tomatoes contains around 4g-6g of net carbs, so you can enjoy them in moderation while on keto.
Canned cherry tomatoes are often keto-friendly, but it is important to check the label to ensure there are no added preservatives or additives.
Cherry tomatoes are not only low in carbs but also packed with essential vitamins and minerals, including vitamins A, C, and K, as well as calcium and iron. They are also minimally processed and free of harmful ingredients.
