Are tomatoes on the diet keto friendly? – Calories, Nutrition and Keto Recipes
Are tomatoes on the diet Keto-Friendly?
Yes, tomatoes are considered Keto-friendly. They provide essential nutrients while having a relatively low carb count, which is important for a ketogenic diet. You should however, keep an eye on portion sizes as the carb count can add up if you consume in large quantities.
Nutritional Facts About Tomatoes On The Diet
Tomatoes are rich in vitamin C, potassium, folate, vitamin K, and provides a wide range of beneficial plant compounds that have been linked to various health benefits.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 18 | 5 |
| Carbs | 3.9 g | 1.1 g |
| Sugar | 2.6 g | 0.7 g |
| Protein | 0.9 g | 0.2 g |
| Fat | 0.2 g | 0.1 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight for a medium-sized tomato is approximately 123 grams or 4.3 ounces.
Additional Information About Tomatoes On The Diet
Tomatoes are not only low in carbs, but are also low in fat and are made up of about 95% water which makes them a great fit for a healthy diet. They are also a good source of the antioxidant lycopene, linked with many health benefits, including a reduced risk of heart disease and cancer.
Other Foods To Match With
Tomatoes on the diet can be matched with a variety of foods. They can be mixed into a salad with other keto-friendly vegetables and a source of protein like grilled chicken or steak. They can also be paired with olives and cheese for a simple but delicious keto meal. They add a burst of flavor to soups and stews, and can even be used as a topping for keto-pizzas. The possibilities are endless!
8 Famous Keto-Friendly Dishes To Try
1. Keto-friendly Tomato and Basil Soup
Tomatoes fit well into a ketogenic diet due to their low carbohydrate content. One medium-sized tomato comprises about 4 or 5 grams of carbohydrates, making them a good choice for a keto diet. This tomato and basil soup is not only delicious but also loaded with antioxidants and vitamins. It’s made with fresh tomatoes, aromatic basil and a rich broth, yielding a hearty dish that serves as a tasty and nutritious keto-friendly option.
2. Keto Tomato-Bacon Omelette
Eggs are a staple of the keto diet, and an omelette stuffed with fresh tomatoes, cheese and crispy bacon makes for a great keto breakfast or lunch. This recipe is high in protein and fats, with the tomatoes adding fiber and a pop of flavor, making it a healthy and filling ketogenic meal.
3. Keto Caprese Salad
A classic Italian Caprese Salad is a simple and quick Keto-friendly meal option. This delicious salad consists of thick slices of ripe tomatoes, fresh mozzarella cheese and fresh basil leaves. The key flavors are augmented with a drizzle of extra-virgin olive oil and a sprinkle of salt and pepper. It’s a light but satisfying dish, high in healthy fats from the cheese and olive oil.
4. Keto Stuffed Tomatoes
Stuffed tomatoes provide a creative way to incorporate the fruit into a keto diet. You can stuff tomatoes with a rich mix of ground beef, cheese, and spices, then bake until the tomatoes are tender and the filling is piping hot. It’s a protein-rich, low-carb dish that’s diverse enough to be served as a main course or side dish.
5. Keto Tomato Avocado Salad
Featuring juicy tomatoes and creamy avocados, this is another salad option that is keto-friendly. The salad focuses on plant-based fats from the avocado and a delightful crunch from cucumber. Adding a simple dressing of olive oil, lemon juice, and mint leaves gives the salad a distinctive refreshing taste.
6. Keto Tomato-Basil Chicken
Chicken is another inspiration for a keto-friendly tomato-based dish. Juicy chicken breasts cooked in a tomato-basil sauce is a hearty and satisfying low-carb main dish. The meat is protein-rich, while the tomatoes bring a natural sweetness to balance out the savory flavors.
7. Keto-friendly Shakshuka
Shakshuka, a Middle Eastern dish, can be made keto-friendly by reducing the number of tomatoes used without compromising its rich and tangy flavor. It consists of poached eggs in a spicy tomato-based sauce flavored with onions, peppers, and spices. It’s a high-protein dish that’s great for breakfast, lunch, or dinner.
8. Keto Tomato Salsa
Handmade salsa is a fantastic way to enjoy tomatoes on a keto diet. It contains tomatoes, onions, jalapenos, and cilantro, with a touch of lime juice for acidity. It can be served with low-carb veggie sticks or keto-friendly chips. This salsa is not just a dip, but it also serves as a flavorful topping for various keto dishes.
Frequently Asked Questions about tomatoes on the diet and Keto
Are tomatoes keto-friendly?
Yes, in moderation. Tomatoes are not a very high-carb vegetable, but they contain more carbohydrates than other vegetables typically consumed on a ketogenic diet, like leafy greens. A medium-sized tomato has approximately 4 gram of net carbs, which can fit into a ketogenic diet without surpassing the daily carb limit.
How many tomatoes can I eat on a Keto diet?
This greatly depends on your personal carbohydrate limit for the day. For individuals following a strict ketogenic diet which typically limits carbs to about 20 to 50 grams per day, you would only be able to fit in one or two medium-sized tomatoes while staying within your carb limit.
Can tomatoes kick me out of ketosis?
Consumed in moderate quantities, tomatoes should not kick you out of ketosis. However, if you consume a large quantity, the net carbs might add up and possibly exceed your daily carb limit, thus potentially disrupting ketosis. This affirms the importance of portion control, even with low-carb vegetables.
What are the nutritional benefits of tomatoes?
Tomatoes are known for their high Vitamin C and potassium content. They also contain a reasonable amount of Vitamin K and Vitamin A. Tomatoes are rich in antioxidants like lycopene, which may have numerous health benefits. Regularly including tomatoes in your diet may help reduce the risk of heart disease and some types of cancer.
Do you have any keto-friendly tomato recipes?
Yes. You may want to try making a keto-friendly tomato salad by mixing chopped tomatoes, cucumber, and avocado with olive oil and seasoning. Stuffed tomatoes with a filling like spinach and feta cheese, baked until tender can also be a tasty low-carb option. Another delicious low carb option is a Caprese salad made with fresh tomatoes, mozzarella, fresh basil, and olive oil. Consult with a ketogenic recipe website or cookbook for specific quantities and instructions.
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