Cherry Tomatoes: Calories, Nutrition and Health Benefits
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Perplexity Nature's bite-sized nutritional powerhouses packed with lycopene, vitamin C, and antioxidants for every health goal.
Quick Nutrition Facts
Per 100g (6-8 cherry tomatoes)
| Nutrient | Amount |
|---|---|
| Calories | 18 kcal |
| Protein | 0.9g |
| Carbohydrates | 3.9g |
| Fiber | 1.2g |
| Sugars | 2.6g |
| Fat | 0.2g |
| Vitamin C | 12.7mg |
| Vitamin A | 42μg |
| Potassium | 237mg |
| Lycopene | 2.5mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Cherry tomatoes deliver 21% of your daily vitamin C and powerful lycopene antioxidants in just 18 calories per 100g. The high water content (95%) makes them incredibly satiating for weight management.
Myth Busters
MYTH #1: Tomatoes Are High in Sugar
TRUTH: Cherry tomatoes contain only 2.6g of natural sugars per 100g, less than most fruits. The fiber and low glycemic index (15-30) prevent blood sugar spikes. They're excellent for diabetes and weight loss.
MYTH #2: You Shouldn't Eat Tomatoes on Empty Stomach
TRUTH: Most people can safely eat cherry tomatoes on empty stomach. Only avoid if you have acid reflux or gastritis. The acidity may trigger symptoms in sensitive individuals, but tomatoes don't cause these conditions.
MYTH #3: Tomatoes Cause Kidney Stones
TRUTH: Cherry tomatoes contain oxalates but in moderate amounts. Research shows dietary calcium intake is more important than oxalate restriction for preventing stones. Most people can safely consume tomatoes daily.
MYTH #4: Cooking Destroys All Tomato Nutrients
TRUTH: While cooking reduces vitamin C, it actually increases lycopene bioavailability by 2-3 times. Lycopene is better absorbed when tomatoes are cooked with a small amount of fat. Enjoy both raw and cooked.
MYTH #5: Cherry Tomatoes Are Just Baby Tomatoes
TRUTH: Cherry tomatoes are a distinct variety bred for small size, sweetness, and higher nutrient density. They often have higher concentrations of vitamin C and lycopene compared to larger tomatoes.
MYTH #6: All Tomatoes Have the Same Nutrition
TRUTH: Nutrient content varies by variety and color. Red cherry tomatoes have the highest lycopene; yellow varieties have more vitamin A precursors. Growing conditions and ripeness also affect nutrient levels.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 18 calories per 100g with 95% water content. Extremely filling with fiber; unlimited portions for most diets. |
| Muscle Gain |  | Low protein but excellent as volume food in meals. Vitamin C supports collagen and recovery; lycopene reduces exercise-induced oxidative stress. |
| Diabetes Management | | Very low GI (15-30) and minimal carbs. Lycopene may improve insulin sensitivity; safe in unlimited quantities. |
| PCOS Management | | Anti-inflammatory lycopene, low calorie, low GI. Supports hormone balance and insulin sensitivity. |
| Pregnancy Nutrition | | Folate (15μg) supports fetal development, vitamin C aids iron absorption, safe throughout pregnancy. |
| Viral/Flu Recovery | | Vitamin C boosts immunity, easy to digest, hydrating, lycopene has antiviral properties. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Cherry Tomatoes
Understanding how cherry tomatoes affect your blood glucose shows why they're perfect for diabetes management and weight loss.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Best Pairings for Stable Blood Sugar
Cherry tomatoes already have minimal blood sugar impact, but pairing enhances satiety and nutrition:
- 🧀 Mozzarella or feta cheese - Adds protein and healthy fat
- 🥑 Avocado slices - Provides monounsaturated fats and fiber
- 🥚 Boiled eggs - Complete protein source
- 🫒 Olive oil drizzle - Enhances lycopene absorption and adds healthy fats
These combinations create balanced meals perfect for all health goals.
Cultural Significance
Cherry tomatoes are a modern cultivar developed in the 1800s, but tomatoes themselves have deep cultural roots.
Global Cultivation:
- Originated from wild tomatoes in South America
- Bred for sweetness and snackability in Israel and USA (1960s-1970s)
- Now grown worldwide in over 100 countries
- Popular varieties: Sweet 100, Sungold, Black Cherry, Campari
In Indian Cuisine:
- Used extensively in salads, chaats, and garnishes
- Growing presence in urban farming and rooftop gardens
- Featured in fusion dishes and modern Indian cuisine
- Cherry tomatoes increasingly popular in metro cities
Modern Impact:
- Staple in Mediterranean diet (linked to heart health)
- Key ingredient in healthy eating movements globally
- Perfect for container gardening and urban agriculture
Compare & Substitute
Cherry Tomatoes vs Similar Vegetables (Per 100g)
| Nutrient | 🍅 Cherry Tomatoes | 🥒 Cucumber | 🫑 Bell Pepper | 🥗 Romaine Lettuce |
|---|---|---|---|---|
| Calories | 18 kcal | 16 kcal | 20 kcal | 17 kcal |
| Carbs | 3.9g | 3.6g | 4.6g | 3.3g |
| Fiber | 1.2g | 0.5g | 1.7g | 2.1g |
| Protein | 0.9g | 0.7g | 1g | 1.2g |
| Fat | 0.2g | 0.1g | 0.3g | 0.3g |
| Vitamin C | 12.7mg | 2.8mg | 80.4mg | 4mg |
| Lycopene | 2.5mg | 0mg | 0mg | 0mg |
| Water | 95% | 95% | 92% | 95% |
| Best For | Antioxidants, heart health | Hydration, low-calorie bulking | Vitamin C, immune support | Fiber, salad base |
Frequently Asked Questions
Are cherry tomatoes good for weight loss?
Yes, cherry tomatoes are exceptional for weight loss. With only 18 calories per 100g and 95% water content, they provide maximum volume with minimal calories. The 1.2g fiber promotes satiety.
Weight loss benefits: Very low glycemic index prevents cravings; unlimited portions for most diets; pairs well with protein for complete meals; natural sweetness satisfies without added sugars.
Can diabetics eat cherry tomatoes?
Diabetics can freely eat cherry tomatoes. With an extremely low glycemic index (15-30) and only 3.9g carbs per 100g, they have minimal blood sugar impact.
Diabetes benefits:
- Lycopene may improve insulin sensitivity
- High water and fiber content slows digestion
- Can be eaten in large quantities without glucose spikes
- Excellent replacement for higher-carb vegetables
No portion restriction needed for most diabetics. Always monitor individual response.
What are the main health benefits of cherry tomatoes?
Key Benefits:
- Heart Health: Lycopene reduces LDL cholesterol oxidation and supports cardiovascular function
- Cancer Prevention: Antioxidants protect cells from damage
- Immune Support: 21% daily vitamin C boosts immunity
- Eye Health: Vitamin A and lycopene protect vision
- Skin Protection: Lycopene provides natural UV protection
- Weight Management: High volume, low calorie, extremely satiating
How many cherry tomatoes should I eat per day?
Daily Guidelines:
- 1-2 cups (150-300g or 20-40 tomatoes) - General health, weight loss
- Unlimited - For most people, especially on low-calorie diets
- 1 cup (10-15 tomatoes) - If limiting carbs for keto/very low-carb
Cautions: Reduce intake if you have acid reflux, GERD, or kidney stones (high oxalate sensitivity). Otherwise, cherry tomatoes are safe in large quantities.
Are raw or cooked cherry tomatoes healthier?
Both forms offer unique advantages:
Raw Cherry Tomatoes:
- Higher vitamin C (heat-sensitive)
- Maximum enzyme content
- Crunchy texture and fresh flavor
- Perfect for salads and snacking
Cooked Cherry Tomatoes:
- 2-3x higher lycopene absorption (heat releases it from cell walls)
- Enhanced flavor concentration
- Better with added fat (olive oil) for lycopene absorption
- Great in roasted dishes, sauces, soups
Recommendation: Eat both raw and cooked throughout the week for complete benefits.
Do cherry tomatoes have more nutrients than regular tomatoes?
Cherry tomatoes often have higher nutrient concentrations per gram:
Cherry Tomato Advantages:
- Higher vitamin C (12.7mg vs 13.7mg per 100g for regular tomatoes)
- More concentrated lycopene in some varieties
- Higher skin-to-flesh ratio (skin contains most nutrients)
- Often sweeter with more intense flavor
Regular Tomato Advantages:
- More total nutrients per tomato (due to size)
- Some heirloom varieties have unique antioxidants
- Better for cooking large batches
Verdict: Cherry tomatoes provide slightly higher nutrient density, making them excellent for snacking and salads.
Can I eat cherry tomatoes on an empty stomach?
Generally safe for most people - they're gentle, hydrating, and easy to digest.
May want to avoid if you have:
- Acid Reflux/GERD: Tomato acidity can trigger symptoms
- Gastritis: May irritate sensitive stomach lining
- IBS: Some people experience bloating
Better approach for sensitive individuals: Pair with protein (eggs, cheese) or healthy fat (avocado, olive oil) to buffer acidity and create balanced nutrition.
