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Are Roma Tomatoes Keto-Friendly?

Roma Tomatoes on a kitchen counter

Are Roma Tomatoes Keto-Friendly? The short answer is yes.

But we understand that when you're following a ketogenic diet, you need to delve a little deeper into the specifics.

In this article, we're going to explore the net carb content of Roma tomatoes, discuss their nutritional benefits, and share some tips on how to enjoy them while adhering to your keto meal plan.

We'll also suggest some keto-friendly alternatives and give you creative ideas for incorporating Roma tomatoes into your diet.

So, get ready for a thorough and tasty exploration of Roma tomatoes and their place in a keto-friendly lifestyle.

TL;DR

  • Yes, Roma tomatoes are keto-friendly due to their relatively low net carb content.
  • Besides being keto-compatible, Roma tomatoes also pack a nutritional punch, providing vitamin C, vitamin A, potassium, and dietary fiber.

Are Roma Tomatoes Keto-Friendly?

Roma tomatoes are indeed keto-friendly. They contain a net carb content of 2.87 grams per 100 grams, which is within the acceptable range for a ketogenic diet.

The reason Roma tomatoes are considered keto-friendly is due to their carbohydrate content. When following a ketogenic diet, the goal is to limit daily carbohydrate intake, typically to less than 50 grams per day. The 2.87 grams of net carbs found in 100 grams of Roma tomatoes contribute minimally to this daily limit, making them a suitable choice for those adhering to a ketogenic lifestyle.

Can You Have Roma Tomatoes on a Strict Keto Diet?

Yes, you can incorporate Roma tomatoes into a strict keto diet. Roma tomatoes, with their net carb content of 2.87 grams per 100 grams, comfortably fit within the carbohydrate restrictions of a strict ketogenic diet.

A strict ketogenic diet typically involves consuming less than 20 grams of net carbs per day. Considering that 100 grams of Roma tomatoes amount to just 2.87 grams of net carbs, they can be incorporated into a strict keto diet without major concerns. Even for those who are adhering to a low-carb diet, where the daily net carb limit ranges from 30-50 grams, Roma tomatoes can still be accommodated.

Carbs In Roma Tomatoes

Roma tomatoes contain 2.87 grams of net carbs per 100 grams. This value is derived from subtracting the fiber content from the total carbohydrate content.

Roma Tomatoes Nutrition Facts

Roma Tomatoes, packed in a 100g portion, offer a wide array of macro and micronutrients. They provide around 18 calories, with about 0.2g of fat and no cholesterol. They contain 3.9g of carbohydrates, which include 2.4g of sugars and 1.2g of dietary fiber.

Protein content stands at 0.9g, while the sodium level is almost negligible, at 5mg. In the arena of micronutrients, Roma tomatoes are rich in vitamins and minerals. Vitamin C grabs the limelight with 12.2mg, contributing to the immune-boosting properties of these tomatoes.

The presence of Vitamin A (833 IU), Vitamin K (7.9 µg), and various B-vitamins further enriches their nutritional profile. Minerals are not left behind either, with significant amounts of potassium (257mg) and smaller quantities of magnesium, calcium, iron, and phosphorus.

Nutrient NameAmount and Unit per 100g
Net Carbs 2.87g
Carbohydrate, by difference 3.84g
Fiber, total dietary 0.97g
Total fats 0.42g
Protein 0.7g
Potassium, K 192.8mg
Magnesium, Mg 8.09mg
Calcium, Ca 9.96mg
Vitamin A 23.9ug
Vitamin B-6 0.08mg
Vitamin C, total ascorbic acid 17.75mg
Copper, Cu 0.03mg
Iron, Fe 0.1mg
Phosphorus, P 19.09mg
Zinc, Zn 0.08mg
Nitrogen 0.11g
Beta-carotene 275.5ug
Cryptoxanthin, beta 19.06ug
Lutein 56.0ug
Lycopene 2863.0ug
Lutein + zeaxanthin 56.0ug
Manganese, Mn 0.09mg
Thiamin 0.06mg
Niacin 0.53mg
Biotin 0.47ug
Folate, total 9.99ug
Water 94.73g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Roma Tomatoes on a Keto Diet

Roma tomatoes are rich in essential nutrients that contribute to overall health. They are a good source of vitamin C, vitamin A, and potassium, which play vital roles in immune function, eye health, and maintaining fluid balance in the body, respectively. Roma tomatoes also offer dietary fiber and several other trace minerals.

Incorporating Roma Tomatoes into Your Keto Meal Plan

  1. Roma tomatoes can be used as a base for a savory keto-friendly sauce. Blend them with herbs and spices, then use the sauce as a topping for keto-friendly pasta or meat dishes.
  2. Consider using chopped Roma tomatoes in a keto-friendly salad. They pair well with leafy greens, olives, avocados, and a sprinkle of cheese, while contributing a refreshing burst of flavor.
  3. Roma tomatoes can be used for stuffing. Hollow out the fruit, fill with a mixture of ground meat or tofu, top with cheese, and bake until golden.

Keto-Compatible Alternatives for Roma Tomatoes

  1. Bell peppers: Bell peppers can be a colorful and flavorful alternative to Roma tomatoes. They can be used in salads, stuffed with a protein of choice, or sliced and used in stir-fries. Bell peppers have approximately 2.9 grams of net carbs per 100 grams, making them comparable to Roma tomatoes in terms of carb content.
  2. Zucchini: Zucchini is a versatile vegetable that can be used in a variety of keto recipes. It can be spiralized to make zoodles as a pasta substitute, sliced and grilled, or used in a stir-fry. Zucchini contains about 2.11 grams of net carbs per 100 grams, which is slightly less than Roma tomatoes.
  3. Eggplant: Another alternative could be eggplant, which can be used in dishes like moussaka, baked as chips, or used as a pizza base. With approximately 2.3 grams of net carbs per 100 grams, eggplant is another low-carb option similar to Roma tomatoes.

Concluding Thoughts on Roma Tomatoes and Keto

Roma tomatoes, with their low net carb content, can be an excellent addition to a keto diet. They offer nutritional benefits such as vitamin C, vitamin A, potassium, and dietary fiber. With their versatility, Roma tomatoes can be incorporated into a range of dishes, from salads and sauces to the main course.

While these tomatoes easily fit into the dietary restrictions of keto and low-carb diets, it's worth emphasizing the importance of portion control and carb tracking to ensure you maintain a state of ketosis. Always remember to adjust according to your individual nutritional needs.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.

Disclaimer:

The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, Roma tomatoes are keto-friendly due to their relatively low net carb content.

Roma tomatoes contain approximately 2.69 grams of net carbs per 100 grams, which makes them suitable for a keto diet when consumed in moderation.