Green Tomatoes (Raw) – Nutritional Profile
Green tomatoes, often characterized by their firm texture and tart flavor, are a versatile ingredient that can be used in various savory dishes, from salsas and chutneys to stir-fries and pickles. Not only do they bring a refreshing zing to any recipe, but they are also packed with essential nutrients that contribute to overall health and well-being.
Ingredients Information
Green tomatoes are typically harvested before they ripen, offering a distinct green hue and a slightly acidic taste that can complement the natural sweetness of fully ripened tomatoes. These tomatoes are rich in dietary fiber, vitamins, and minerals, making them a nutritious addition to a wide range of meals. They are particularly favored for their vibrant flavor in dishes that highlight their tartness and crisp texture.
Nutritional Information
Green tomatoes are low in calories, making them an excellent choice for those looking to maintain a healthy diet. Below is a detailed breakdown of their nutritional content:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 23 kcal |
| Protein | 1.2 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.028 g |
| Carbohydrates | 5.1 g |
| Fiber | 1.1 g |
| Sugar | 4.0 g |
| Calcium | 13 mg |
| Iron | 0.51 mg |
| Magnesium | 10 mg |
| Phosphorus | 28 mg |
| Potassium | 204 mg |
| Sodium | 13 mg |
| Zinc | 0.07 mg |
| Copper | 0.09 mcg |
| Manganese | 0.1 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 23.4 mg |
| Thiamin (B1) | 0.06 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.081 mg |
| Folate (B9) | 9 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 32 mcg |
| Vitamin E | 0.38 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Green tomatoes are naturally free from common allergens like dairy, gluten, nuts, and soy. However, individuals with specific sensitivities or allergies to nightshades, such as eggplant or potatoes, should be cautious as tomatoes belong to this group. It’s always recommended to check for any personal food allergies before consumption.
Dietary Preferences
Green tomatoes are suitable for a variety of dietary needs, including:
- Vegan: No animal products involved.
- Vegetarian: Ideal for vegetarian dishes.
- Low-Calorie: Perfect for weight-conscious diets.
- Low-Carb: A good option for those following a low-carbohydrate regimen.
- Gluten-Free: Safe for those with gluten intolerance.
- Paleo: Fits within a paleo eating plan due to their natural, whole-food composition.
Health Benefits
Green tomatoes are a nutrient-dense food that offers several health benefits, thanks to their low-calorie content and high levels of antioxidants, vitamins, and minerals:
- Rich in Vitamin C: One of the standout nutrients in green tomatoes is Vitamin C, with 23.4 mg per 100g. This vitamin is essential for immune system support, skin health, and collagen formation.
- High in Fiber: With 1.1 grams of fiber per 100g, green tomatoes can help promote digestive health, assist in regular bowel movements, and contribute to overall gut wellness.
- Antioxidants: Green tomatoes contain various antioxidants, including vitamin A and flavonoids, which play a key role in protecting the body from oxidative stress and inflammation.
- Low in Fat and Calories: With only 0.2 grams of fat and 23 calories per 100 grams, green tomatoes are an excellent food choice for those looking to maintain a balanced, low-fat diet.
Cooking Tips and Ideas
Green tomatoes can be used in numerous culinary creations, whether you’re looking to highlight their tartness in a dish or enjoy their crunchy texture. Here are a few ideas to incorporate them into your meals:
- Fried Green Tomatoes: A classic Southern dish, where the tomatoes are sliced, battered, and fried until crispy. Serve with a dipping sauce for a delicious appetizer.
- Green Tomato Salsa: Combine chopped green tomatoes with onions, cilantro, and lime juice for a refreshing salsa that pairs perfectly with chips or as a topping for tacos and grilled meats.
- Green Tomato Chutney: For a tangy accompaniment to curries or roasted meats, cook green tomatoes with spices, vinegar, and sugar to create a flavorful chutney.
- Pickled Green Tomatoes: Preserve green tomatoes by pickling them with vinegar, garlic, and herbs to make a unique condiment or snack.
- Green Tomato Stir-Fry: Add them to stir-fries with other vegetables like peppers and onions for a zesty, crunchy texture.
Conclusion
Green tomatoes are a delightful, nutritious ingredient that can elevate both the flavor and nutritional profile of many dishes. With their low-calorie count, impressive array of vitamins and minerals, and versatile uses in cooking, they are a valuable addition to any kitchen. Whether you’re preparing a savory dish or experimenting with pickling, green tomatoes offer a healthy and delicious option for your next culinary creation.
Explore more recipes and get creative with green tomatoes in your meals – you’ll be adding not only flavor but also health benefits to every bite!
