A medium beefsteak tomato contains about 33 calories, making it a low-calorie, nutrient-dense vegetable choice.
Understanding the Caloric Content of Beefsteak Tomatoes
Beefsteak tomatoes are among the largest and juiciest varieties of tomatoes available. Their size and meaty texture make them a favorite for sandwiches, salads, and cooking. When considering their caloric content, it’s important to recognize that despite their substantial size, beefsteak tomatoes remain remarkably low in calories.
A typical medium-sized beefsteak tomato weighs approximately 200 to 300 grams. Given that tomatoes are mostly water—about 94 to 95%—their calorie count is naturally low. On average, a medium beefsteak tomato contains roughly 33 calories. This means you can enjoy a hefty portion without worrying about excessive calorie intake.
This low-calorie profile makes beefsteak tomatoes an excellent choice for weight management and healthy eating plans. They provide volume and satiety with minimal calories, allowing you to eat more while staying within your calorie goals.
Breaking Down the Nutritional Profile
The calorie count only tells part of the story. Beefsteak tomatoes pack an impressive array of nutrients that contribute to overall health beyond just energy content.
Macronutrients in Beefsteak Tomatoes
The macronutrient breakdown per medium beefsteak tomato is as follows:
| Nutrient | Amount per Medium Tomato (200-300g) | % Daily Value (Approx.) |
|---|---|---|
| Calories | 33 kcal | 1.5% |
| Carbohydrates | 7 g | 2.3% |
| Dietary Fiber | 2 g | 8% |
| Protein | 1.6 g | 3.2% |
| Total Fat | 0.4 g | 0.6% |
Carbohydrates are the primary source of calories here, but most come from natural sugars and fiber, which aid digestion and provide sustained energy release without blood sugar spikes.
Micronutrients That Count
Beefsteak tomatoes shine when it comes to vitamins and minerals:
- Vitamin C: One medium tomato provides about 28% of the recommended daily intake, boosting immunity and skin health.
- Vitamin A: Rich in beta-carotene, which converts into vitamin A, supporting vision and cell growth.
- Potassium: Helps regulate blood pressure and fluid balance.
- Vitamin K: Important for bone health and blood clotting.
- Folate: Vital for DNA synthesis and repair.
This combination makes beefsteak tomatoes more than just a filler in your meals—they’re a nutritional powerhouse.
The Role of Water Content in Calorie Count
Water makes up nearly all of a beefsteak tomato’s weight—around 94-95%. This high water content dilutes calorie density significantly. Foods with high water percentages tend to be lower in calories per gram because water adds volume without adding energy.
This means you can eat a large slice or two without tipping your calorie budget too much. The hydrating effect also supports metabolism and helps maintain healthy skin.
Comparing Calorie Density With Other Tomato Varieties
Not all tomatoes are created equal when it comes to size or calorie content:
| Tomato Variety | Average Weight (g) | Calories per Medium Fruit |
|---|---|---|
| Beefsteak Tomato | 250 | 33 kcal |
| Cherokee Purple Tomato (medium) | 150 | 27 kcal |
| Cherry Tomato (10 pieces) | 150 total weight approx. | 30 kcal |
| Roma Tomato (medium) | 120 | 22 kcal |
While smaller varieties like cherry or Roma tomatoes have fewer calories due to their size, beefsteak tomatoes offer more volume with only a modest increase in calories.
The Impact of Preparation on Calories in Beefsteak Tomatoes
Raw beefsteak tomatoes maintain their low-calorie status effortlessly. However, cooking methods can alter their caloric value slightly depending on what you add during preparation.
For example:
- Grilling or roasting concentrates flavors but doesn’t add calories unless oil or butter is used.
- Adding dressings or sauces can significantly increase total calories.
- Stuffing with cheese or meats will boost calorie counts dramatically compared to plain tomato slices.
Being mindful of preparation choices helps keep this vegetable’s calorie count lean while maximizing taste.
The Glycemic Index Factor
Beefsteak tomatoes have a low glycemic index (GI), typically around 15 on the scale where pure glucose scores 100. This means they cause only minor increases in blood glucose after eating—a bonus for people managing diabetes or insulin sensitivity.
Low GI foods contribute to longer-lasting energy levels without sharp crashes or cravings later on.
The Benefits Beyond Calories: Why Beefsteak Tomatoes Deserve Your Plate Every Day
Counting calories is useful but only part of healthy eating’s bigger picture. Beefsteak tomatoes deliver several benefits beyond just low energy content:
- Lycopene Content: This antioxidant gives red tomatoes their color and fights oxidative stress linked to chronic diseases like heart disease.
- Aids Digestion: Dietary fiber supports healthy bowel movements and gut bacteria diversity.
- Satiating Volume: Their bulk helps curb hunger without excess calories.
- Nutrient Synergy:This vegetable pairs well with healthy fats like olive oil, enhancing absorption of fat-soluble vitamins.
All these factors make beefsteak tomatoes an excellent addition to any diet aiming for balanced nutrition.
The Versatility of Beefsteak Tomatoes in Meals Without Adding Extra Calories
Their mild yet rich flavor profile lets beefsteak tomatoes shine across many dishes:
- Sliced thick for sandwiches or burgers instead of mayo-heavy spreads.
- Diced into fresh salads with herbs and lemon juice for refreshing side dishes.
- Baked as part of ratatouille or layered casseroles where they absorb other flavors without adding fat.
- Sautéed lightly with garlic as a base for pasta sauces keeping meals light yet flavorful.
Using them creatively boosts meal satisfaction while controlling overall caloric intake.
The Role of Serving Size in Calorie Calculation
One point often overlooked is how serving size impacts calorie counting accuracy. Because beefsteak tomatoes vary widely in size—from about 200 grams up to even 400 grams—estimating calories requires attention to portion weight rather than just “one tomato.”
For example:
- A small beefsteak tomato (~150g) might have around 20 calories.
- A large one (~350g) could contain close to 50 calories.
Using kitchen scales or visual cues can improve precision when tracking intake closely for diet plans focused on weight loss or maintenance.
A Practical Guide: Calories by Weight for Beefsteak Tomatoes
| TOMATO WEIGHT (grams) | CALORIES (approx.) (kcal) |
NUTRITIONAL NOTES |
|---|---|---|
| 100 g | 16 kcal | Small slice; great snack addition |
| 200 g | 33 kcal | Medium-sized; typical sandwich slice |
| 300 g | 50 kcal | Large; filling side dish portion |
| 400 g | 66 kcal | Extra-large; suitable for main meal use |