Roma Tomato: Unlock the 100% True Health Benefits

Roma Tomato Nutrition

One medium-sized roma tomato contains around 35 calories and provides a good source of vitamins c and a, potassium, and fiber. Roma tomatoes are a popular choice for salads, sauces, and salsa due to their firm texture and rich, tangy taste.

These versatile tomatoes also offer several essential nutrients that can support overall well-being. Roma tomatoes, scientifically known as solanum lycopersicum, are a popular type of tomato that originated in italy. They are also known as italian plum tomatoes due to their oblong shape and size.

These vibrant red tomatoes are a great source of vitamins and minerals and have numerous potential health benefits. They are low in calories, making them a perfect addition to a weight-conscious or balanced diet. In this article, we will explore the various nutritional benefits offered by roma tomatoes and how they can contribute to a healthy lifestyle.

Unlock the Health Benefits of Roma Tomato Nutrition


What Are Roma Tomatoes?

Roma Tomato Nutrition: What Are Roma Tomatoes?

When it comes to tomato varieties, Roma is one of the most popular. They are much smaller than the typical beefsteak tomato, and they have a unique elongated shape. Roma tomatoes are known for their meatiness and low water content, which makes them ideal for various culinary applications.

In this section, we will explore everything you need to know about these delicious tomatoes, including the definition, history, and usage.

Definition And Brief History

Roma is a plum tomato variety that originated in italy. They are also known as italian or paste tomatoes due to their unique meaty texture. Roma tomatoes are typically smaller than other tomato varieties, elongated in shape, and have less juice and fewer seeds.

They are also more expensive than other varieties because of the unique flavor and texture they bring to dishes.

Roma tomatoes were created by breeding san marzano tomatoes with other varieties of plum tomatoes. They were first introduced to the united states in the 1950s and slowly became popular among chefs and home cooks because of their excellent flavor and texture.

How They Differ From Other Tomato Types

Roma differ from other tomato varieties in many ways, including their texture, size, and flavor:

  • Texture: Roma much meatier than other tomato varieties, which makes them ideal for making sauces, soups, and stews.
  • Size: This tomatoes are smaller and more elongated than other tomato varieties, which makes them easier to cook with and adds a unique visual appeal to dishes.
  • Flavor: These tomatoes have a much richer, deeper flavor than other tomato varieties because they contain less water and sugar. They also have fewer seeds, which makes them less bitter.

Popularity And Usage

Roma is one of the most popular tomato varieties in the world. They are used in various culinary applications, including:

  • Sauces: Roma tomato is ideal for making sauces because of their meaty texture and rich flavor. They are perfect for pizza sauce, marinara sauce, and tomato-based pasta sauces.
  • Soups and stews: Roma tomato is also ideal for making soups and stews because of their unique texture and flavor. They add body and texture to dishes without overwhelming other flavors.
  • Salads: Although roma tomatoes have a slightly different texture from other varieties, they are still delicious in salads. They add color, texture, and flavor to any salad.

Roma tomatoes are a flavorful, meaty, and unique tomato variety. They have a long and interesting history, and their popularity has only grown over the years. If you’re looking to add some depth and flavor to your cooking, give roma tomatoes a try – you won’t be disappointed!

Nutrient Profile Of Roma Tomato

Roma tomato is a popular type of tomato that is used in various Mediterranean dishes worldwide. These tomatoes are characterized by their oblong shape and thick skin. Besides its culinary usefulness, Roma tomatoes provide a variety of health benefits. We’ll take a closer look at the nutrient profile of Roma.

Carbohydrates, Protein, And Fat Content

Roma is primarily made up of carbohydrates, with a small amount of protein and virtually no fat. Here’s a breakdown of the macronutrient content per 100 grams of raw Roma tomato:

  • Carbohydrates: 3.9 grams
  • Protein: 0.9 grams
  • Fat: 0.2 grams

Vitamins And Minerals Present

Roma is an excellent source of vitamins and minerals. They contain essential vitamins such as vitamin c, vitamin k1, and vitamin a. additionally, they contain minerals such as potassium, manganese, and fiber. Here is a rundown of some of the vitamins and minerals present in roma tomatoes:

  • Vitamin c: 22% of the rda per 100 grams
  • Vitamin k1: 8% of the rda per 100 grams
  • Vitamin a: 5% of the rda per 100 grams
  • Potassium: 259 mg per 100 grams
  • Manganese: 5% of the rda per 100 grams
  • Fiber: 1.2 grams per 100 grams

Antioxidant Properties

Roma contains antioxidants that help protect your body from free radicals, which cause cellular damage. These antioxidants include lycopene, beta-carotene, and other flavonoids. Here are some of the antioxidant properties of Roma tomato.

  • Lycopene: It is a potent antioxidant that provides various health benefits, including reduced the risk of cancer, heart disease, and macular degeneration.
  • Beta-carotene: It’s converted into vitamin a and provides numerous health benefits ranging from maintaining healthy eyes to enhancing immunity.
  • Flavonoids: They have antioxidant, anti-inflammatory, antiviral, and anticancer properties.

Roma is a highly nutritious tomato with an impressive nutrient profile. Regular consumption of tomatoes might provide significant health benefits due to their abundance of vitamins, minerals, and antioxidants.

Impact Of Roma On Health

Roma Tomato Nutrition: Impact Of Roma Tomato On Health

These tomatoes also known as Italian plum tomatoes, are a popular ingredient in many dishes and offer numerous nutritional benefits. These small, oblong-shaped tomatoes have a dense texture, making them a favorite for cooking. But did you know that they also have many health benefits?

Let’s explore the impact of roma on health below.

Boost Immunity And Reduce Inflammation

Roma are an excellent source of vitamin c, a powerful antioxidant that helps to boost the immune system and reduce inflammation in the body. Some of the ways vitamin c benefits the body include:

  • Promotes healthy skin, which is important because the skin is the first line of defense against harmful pathogens.
  • Enhances iron absorption, which is necessary for the production of red blood cells.
  • Helps the body to resist infections, reducing the risk of disease.

In addition, roma also contain lycopene, which is a natural anti-inflammatory agent. Consumption of lycopene has been associated with a lower risk of developing chronic diseases, such as heart disease and cancer, as well as reducing the risk of stroke.

Improve Heart Health

Eating these tomatoes can also have a positive impact on heart health. Tomatoes contain nutrients such as potassium, fiber, and vitamin C, all of which can help to reduce the risk of heart disease. Some of the ways Roma can improve heart health are:

  • Helps to regulate blood pressure, by reducing sodium intake and increasing potassium consumption.
  • Reduces cholesterol levels in the blood, which can clog arteries, leading to heart attack and stroke.
  • Provides antioxidants that can reduce inflammation and prevent blood clots.

Combat Cancer-Causing Cells

Roma contain high levels of antioxidants, such as vitamins a and c, lycopene, and beta-carotene, which can combat cancer-causing cells. Regular consumption of roma has been linked to a reduced risk of various types of cancer, including prostate, lung, and stomach cancer.

Additionally, the carotenoids found in tomatoes may also help to protect against damage from ultraviolet (uv) radiation, helping to reduce the risk of skin cancer.

These tomatoes are a delicious and nutritious addition to your diet. They are rich in essential vitamins and minerals, contain powerful antioxidants, and have many health benefits. Incorporate them into your meals for a boost of flavor and a boost to your health!

How To Incorporate Roma Into Your Diet

These tomatoes are a popular ingredient in several recipes for breakfast, lunch, and dinner, but did you know that they are equally nutritious? These tomatoes are low in calories and high in essential nutrients like vitamin C, vitamin K, and potassium.

Additionally, roma also contain lycopene, a powerful antioxidant that may help prevent certain diseases. Here are some key ways to incorporate roma tomatoes into your diet.

Recipe Ideas For Breakfast, Lunch, And Dinner


  • Tomato and egg breakfast sandwich: Slice these tomatoes and add them to a whole-grain English muffin with a scrambled egg and low-fat cheese.
  • Breakfast bruschetta: Top a slice of whole-grain toast with diced roma tomatoes, fresh basil, and a drizzle of olive oil.


  • Tomato, mozzarella, and basil salad: Slice roma and fresh mozzarella. Top with fresh basil leaves, a drizzle of olive oil, and a sprinkle of salt and pepper.
  • Pesto and tomato pizza: Spread pesto sauce over a whole-grain pizza crust, add sliced roma tomatoes, shredded mozzarella, and bake in the oven.


  • Tomato and basil pasta: Cook whole-grain spaghetti and toss with sautéed roma tomatoes, garlic, fresh basil, and olive oil.
  • Stuffed roma tomatoes: Hollow out roma tomatoes and fill them with seasoned quinoa. Bake for 30 minutes at 375°f.

Snack Options

  • Tomato salsa: Mix diced Roma , red onion, jalapeno, lime juice, and cilantro for a healthy salsa.
  • Tomato and cottage cheese: Spread cottage cheese on a slice of toast, top with roma tomato slices, a sprinkle of salt and pepper.

Best Cooking Methods For Optimal Nutrient Retention

  • Grilling: Grilling roma tomatoes can help retain their nutrient content due to their low cooking time.
  • Roasting: Roasting roma tomatoes can bring out their natural sweetness while retaining their essential nutrients.
  • Sautéing: Sautéing roma tomatoes for a few minutes with a bit of olive oil can help enhance their natural flavor while also preserving essential nutrients.

Incorporating roma tomatoes into your daily diet can be easy and delicious. Try these recipes and methods to reap the nutritional benefits of these power-packed veggies!

Roma Tomatoes Vs. Other Tomato Types: Which Is The Best For Nutrition?

Roma tomato nutrition: roma tomatoes vs. other tomato types: which is the best for nutrition?

Roma tomatoes are known for their rich, tangy flavor and are widely used in sauces, salads, and sandwiches. If you’re wondering how they stack up in terms of nutrition compared to other tomato types, read on! We’ll explore the nutritional profile, taste and texture differences, and usage recommendations between roma tomatoes and other tomato types.

Comparison Of Nutrient Profile

Roma tomatoes are an excellent source of vitamins a and c, potassium, and lycopene – a carotenoid that is associated with a decreased risk of heart disease and some types of cancer. Lycopene is a powerful antioxidant that’s also responsible for the tomato’s red color.

Here’s how roma tomatoes compare to other tomato types:

  • Roma tomatoes have more lycopene than regular tomatoes, with 5.4 milligrams per 100 grams compared to 3.2 milligrams per 100 grams.
  • Cherry tomatoes have the least amount of lycopene, with only 0.4 milligrams per 100 grams.
  • Beefsteak tomatoes have more vitamin c than roma and cherry tomatoes, with 24 milligrams per 100 grams compared to 15 and 12 milligrams, respectively.

Taste And Texture Differences

Roma tomatoes are the perfect balance of sweetness and acidity, making them ideal for cooking. They have a thick, meaty texture and fewer seeds than other tomato types, which is why they’re often used to make sauces and paste. Here are the taste and texture differences between roma tomatoes and other tomato types:

  • Beefsteak tomatoes are larger and have a juicier flesh than roma tomatoes. They’re ideal for slicing, grilling, and using in salads.
  • Cherry tomatoes are small, bite-sized, and have a sweeter flavor than roma tomatoes. They’re perfect for snacking, roasting, and adding to salads.
  • Heirloom tomatoes come in a variety of shapes, sizes, and colors and have a complex flavor profile. They’re ideal for eating raw, adding to salads, and using in sandwiches.

Usage Recommendations

Roma tomatoes are versatile and can be used in a wide range of dishes. Here are some usage recommendations for roma tomatoes and other tomato types:

  • These tomatoes are perfect for making sauces, pastes, and soups due to their thick flesh and low water content. They’re also great for adding to salsas and salads.
  • Beefsteak tomatoes are ideal for slicing and adding to sandwiches, burgers, and other dishes that require larger tomato slices.
  • Cherry tomatoes are perfect for snacking, roasting, and adding to salads. They’re also great for skewering and grilling.
  • Heirloom tomatoes are best enjoyed raw, as they have a complex flavor profile that’s often lost when cooked. They’re perfect for adding to salads and sandwiches.

Roma tomatoes are an excellent source of nutrients and offer a distinct taste and texture compared to other tomato types. Whether you’re making a sauce, salad, or sandwich, roma tomatoes are a great addition to any dish.

Frequently Asked Questions On Roma Tomato Nutrition

What Are The Health Benefits Of Roma?

Roma are loaded with powerful antioxidants, vitamins a and c, potassium, and fiber. They may help to improve heart health, boost immune function, and reduce the risk of certain types of cancer.

How Many Calories Are In Roma?

There are only 25 calories in one medium-sized roma tomato, making it an excellent food choice for those looking to maintain a healthy weight or improve their overall nutrition.

How Do I Incorporate Roma Tomato Into My Diet?

Roma tomato can be eaten raw in salads or sandwiches, cooked into sauces or soups, or roasted as a delicious side dish. They also make a great addition to any homemade salsa recipe.


Tomatoes are a delicious and versatile fruit with numerous health benefits, and roma tomatoes are no exception. They offer a range of essential vitamins and minerals, including vitamin c, potassium, and lycopene. With their low calorie count and high nutritional value, they make a great addition to any diet.

Whether you choose to enjoy them fresh, roasted, or canned, roma tomatoes can add a burst of flavor and nutrition to any dish. So next time you’re at the grocery store, be sure to grab some roma tomatoes and reap the benefits of this flavorful and healthy fruit.

With their numerous health benefits, it’s no wonder why roma tomatoes are a favorite among health-conscious foodies. So go ahead and enjoy the delicious taste of roma tomatoes while reaping all the nutritional benefits they have to offer.

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