Tomatoes are wholesome foods that can be added to many keto recipes.
Per 100 grams of these can provide around 4 grams of net carbs.
But, are these fit for a ketogenic diet?
In this article, you will learn how many carbs tomatoes have and what other low-carb alternatives you can consider.
Here's What's In Store For You...
- How Many Tomatoes Are Okay on A Keto Diet?
- Eating Tomatoes on a Keto Diet
- Carbs in Tomato Paste
- Benefits of Eating Tomatoes
- Other Low-Carb Fruits and Veggies You Can Consider
- Final Thoughts
- Frequently Asked Questions (FAQs)
How Many Tomatoes Are Okay on A Keto Diet?
Eating Tomatoes on a Keto Diet
Many people might wonder, are tomatoes keto-friendly?
Technically, yes. Unlike most fruits that give too many carbs, tomatoes are the best fruit option for those who are on a keto.
A ketogenic diet means focusing on low-carb foods and the net carb count limit should only be less than 25 grams per day.
How Many Carbs Do I Get When I Eat Tomatoes
One cup serving of raw tomatoes can give around 2 grams of net carbs.
Also, there are many tomato varieties. Some of these varieties are grape tomatoes and cherry tomatoes.
Regardless of these, the grams of net carbs per serving do not change significantly.
To understand more, take a look at the information below:
- Roma tomatoes – 4.73 grams
- Grape tomatoes – 5.51 grams
- Green tomatoes – 5.1 grams
- Cherry tomatoes – 4.96 grams
- San Marzano tomatoes – 4.35 grams
- Plum (aka Italian) tomatoes – 4.13 grams
Aside from their low-carb content, they are also rich in fiber and beneficial plant compounds.
Are All Tomato-Based Meals Keto?
You might see some of this fruit as the base in some of your favorite keto recipes. However, not all of these foods are compatible with the ketogenic diet.
Remember, not all tomato products can fit a strict keto diet.
For example, if you buy some tomato products from your local store, there might be some additives and extra sugar that can increase the carb content of the tomato product.
Some of these products that contain extra sugar are tomato sauce, salsa, a juice tomato, and canned tomato products.
Some people say that sun-dried tomatoes are keto-friendly but they actually contain more carbs than raw tomatoes. Their total carbs per piece are around 23 grams because of the added sugars in the ingredient list.
Although they are great on-the-go snacks, they can hinder your goal – to achieve ketosis and weight loss.
The main goal of those who are on keto is to keep their bodies under ketosis. To maintain this body process, it is highly advised to monitor your daily carb intake and reduce added sugar intake.
Carbs in Tomato Paste
We all have already tackled, are tomatoes keto-friendly, but how about the paste? Is this fit for the keto lifestyle?
Like tomato sauce, this is also high in carbs. 100 grams can give you around 19 grams of total carbs.
This means that if you eat a small serving of this paste, you can already exceed your daily carb limit and kick yourself out of keto.
To elaborate more, take a look at the information below:
- One tablespoon of the paste contains 3 grams of carbs
- One 6-ounce can of the paste contains 32 grams of carbs
- One cup of the paste contains 50 grams of carbs
- One tablespoon of this paste contains 18 calories
- A 100-gram serving of this paste contains 82 calories
- One 6-ounce can of this paste contains 139 calories
This paste is so thick and condensed. It is processed by stewing the fruit for hours to reduce the water content of the fruit.
The seeds and skins are also removed to make it purer.
If you are on a low-carb diet, you might want to think twice before consuming this.
Benefits of Eating Tomatoes
We have already answered the question: are tomatoes keto-friendly?
So, let us talk about the health benefits of eating this fruit. Of course, we do not want to deprive our bodies of nutrients.
So, let us take a look at what we might be getting from eating these keto-friendly foods.
1) Enhanced immune system
Tomatoes can improve many health conditions and one of these is immune system support.
This fruit is rich in vitamin C that can protect your cells from free radical damage and boost your immunity.
Aside from this, tomatoes contain flavonoids that can also promote healthy immune function.
2) Proper digestion
Tomatoes also aid in proper digestion.
This fruit is rich in fiber and protein, and low in fat that can prevent constipation and support regular bowel movements.
However, do not just rely on the fiber content of this fruit.
3) Improved cardiovascular health
Tomatoes are commonly considered good for heart foods. They are packed with potassium that can reduce your risk of stroke and blood pressure.
Also, this fruit is low in fat. 100 grams of this fruit can provide only 0.2 grams of fat.
4) Cancer risk reduction
Again, tomatoes are rich in antioxidants that can reduce your risk of developing cancer. In a medically reviewed article from North Carolina, tomatoes were found to reduce the risk of prostate cancer.
In another medically reviewed article from Iran, tomatoes can also reduce the spread of colorectal cancer cells.
5) Healthy pregnancy
Pregnant women, although they are not on a ketogenic diet, can also benefit from tomatoes. This fruit is rich in folate which can help your cells divide.
Eventually, according to the CDC, this can reduce developmental issues for fetuses such as anencephaly.
6) Eye support
Tomatoes are rich in lutein, beta-carotene, and lycopene which makes tomatoes red. These are antioxidants that can support your eye health.
They work by reducing light-induced damage and age-related macular degeneration.
For cataract patients, tomatoes can also reduce the severity of this eye condition.
Other Low-Carb Fruits and Veggies You Can Consider
Aside from tomatoes, there are also keto-friendly alternatives you might want to consider. Some of these are the following:
- Plum – 11.4 grams
- Peach – 10.1 grams
- Cherries – 16.01 grams
- Clementine – 12.16 grams
- Cantaloupe – 8.96 grams
- Raspberries – 11.94 grams
- Blackberries – 9.61 grams
- Strawberries – 7.68 grams
- Kale – 1.1 grams
- Spinach – 1.09 grams
- Broccoli – 5.98 grams
- Zucchini – 5.3 grams
- Avocado – 12.8 grams
- Cabbage – 4.06 grams
- Asparagus – 5.24 grams
- Cauliflower – 5.47 grams
When you choose your vegetable, make sure to go for non-starchy vegetables.
Usually, starchy vegetables come with higher net carbs per serving. Some of these contain added sugars as well, especially those that are processed.
Ketosis is a metabolic state that helps your body burn fat for energy and this is the goal of those who are on a ketogenic diet.
Many keto dieters may wonder, are tomatoes keto-friendly?
The answer would be it depends. Depending on the variety and how it was processed, the net carbs per 100 grams of this fruit may change.
A medium whole tomato contains around 5 grams of carbohydrate while raw tomatoes usually provide fewer than this.
If you want to follow a strict ketogenic diet, you should avoid the processed ones as they contain high sugar levels.
Aside from adding this fruit to your keto recipes, you can consider some alternatives.
Some of the foods that can spice up your keto recipes are cauliflower and cherries.
Frequently Asked Questions (FAQs)
What nutrients can you find in tomatoes?
The nutrients you can find in tomatoes are calories, water, protein, carbs, fibers, and fat. They are also rich in antioxidants, beta-carotene, and lycopene. Those who are on keto would surely enjoy these nutrients.
What happens if I eat too many tomatoes?
If you are on a keto, eating too much of this fruit can cause weight gain. For non-keto dieters, too much of these can cause acid reflux.
Is it okay to consume tomatoes every day?
Yes, it is okay to eat these every day as they can support proper immune function. If you are on a keto, it is still advised to monitor your carbohydrate intake.