Roma tomatoes score 62/100, a 'Good' rating, primarily due to their status as a minimally processed whole food and a notable source of Vitamin C.
Minimally processed (NOVA 1) whole food, contributing to a healthy dietary pattern.
Provides 20% of the Daily Value for Vitamin C per 100g serving.
Contains zero added sugar and zero sodium, making it a healthy base for many dishes.
Low in calories, with only 0.7g of protein and 0.97g of fiber per 100g.
Scores -3 points above the vegetable category average (65/100 across 68 foods).
Fiber
0.97g
3% of Daily Value
Protein
0.7g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0mg
0% of Daily Value
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What it brings to the table
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 62
Roma tomatoes achieve a FoodScore of 62 out of 100, placing them in the 'Good' category. This score reflects their strong nutritional profile as a minimally processed whole food, earning a significant +10 bonus in the scoring system. A 100g serving provides 20% of the Daily Value for Vitamin C, which contributes a +2 bonus for its micronutrient density. The food contains no added sugar and no sodium, which are key factors in avoiding penalties under dietary guidelines. With only 0.43g of total fat and 0g of saturated fat, it aligns well with recommendations for heart-healthy eating. While it offers some fiber (0.97g) and protein (0.7g), these amounts are relatively modest and do not contribute substantial bonuses. To achieve a higher score, Roma tomatoes would need to provide significantly more fiber or protein, or a broader range of micronutrients in higher percentages of the Daily Value, as these are areas where other vegetables might excel.
Health benefits
What the nutrients in roma tomato actually do for you, grounded in established dietary science.
Supports Immune Function
Roma tomatoes are a good source of Vitamin C, an essential nutrient known for its role in supporting the immune system. A 100g serving provides 20% of the Daily Value for Vitamin C, which is a meaningful contribution to daily intake. This vitamin acts as an antioxidant, helping to protect cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. Including foods rich in Vitamin C, like Roma tomatoes, can help ensure adequate intake to maintain overall immune health.
Promotes Heart Health
Roma tomatoes contribute to heart health due to their favorable nutrient profile, particularly their low content of undesirable fats and sodium. They contain 0g of saturated fat and 0mg of sodium per 100g, both of which are emphasized by dietary guidelines for maintaining cardiovascular well-being. Additionally, their potassium content (192.8mg per 100g) can help support healthy blood pressure levels. Incorporating whole foods like Roma tomatoes, which are naturally low in these components, is a practical strategy for a heart-healthy diet.
Aids in Hydration and Nutrient Intake
With their high water content, Roma tomatoes can contribute to daily hydration, which is crucial for numerous bodily functions. As a minimally processed food, they also provide a range of vitamins and minerals, even if in smaller amounts, such as potassium, magnesium, and folate. These micronutrients are important for cellular function and metabolic processes. Choosing whole, water-rich foods like Roma tomatoes over processed snacks can help increase nutrient intake without adding excess calories or unhealthy fats.
Supports Healthy Digestion
Roma tomatoes contain dietary fiber, with 0.97g per 100g serving, which is beneficial for digestive health. Fiber adds bulk to stool, helping to promote regular bowel movements and prevent constipation. While not exceptionally high in fiber, consistent intake of fiber-rich whole foods like tomatoes contributes to overall gut health. Including a variety of fruits and vegetables in the diet is key to meeting daily fiber recommendations.
Roma tomatoes score 62/100, a 'Good' rating, primarily due to their status as a minimally processed whole food and a notable source of Vitamin C.
How to eat it
Roma tomatoes are a versatile staple in American cuisine, often used for their firm texture and rich flavor, especially in cooking. They are commonly found in sauces, salsas, and pastes, but also enjoyed fresh in salads and sandwiches. Their relatively low water content compared to other tomato varieties makes them ideal for dishes where you want to avoid excess moisture. A typical serving size is around 100g, which is roughly one medium Roma tomato.
Store Roma tomatoes at room temperature away from direct sunlight to preserve their flavor and texture; refrigerate only if they are very ripe and you want to extend their shelf life.
Use Roma tomatoes to make homemade sauces and pastes; their lower seed and water content results in a thicker, richer product.
Combine sliced Roma tomatoes with fresh mozzarella, basil, and a drizzle of olive oil for a simple, nutrient-rich Caprese salad.
Roast Roma tomatoes with herbs like oregano and thyme to intensify their sweetness and create a flavorful side dish or pasta sauce base.
Things to keep in mind
Roma tomatoes are generally considered safe for consumption by most individuals and there are no widely documented significant cautions for this food at normal serving sizes. Allergic reactions to tomatoes are rare but can occur, typically presenting as oral allergy syndrome. Individuals with acid reflux or GERD may find that the acidity of tomatoes can sometimes trigger symptoms, though this varies greatly among individuals. There are no known significant drug interactions or specific population groups for whom Roma tomatoes are contraindicated.
Yes, Roma tomatoes are considered healthy. They are a minimally processed whole food (NOVA 1) and a good source of Vitamin C, providing 20% of the Daily Value per 100g. They are also very low in calories, fat, added sugar, and sodium, making them an excellent choice for a balanced diet.
Are Roma tomatoes good for weight loss?
Roma tomatoes can be a beneficial addition to a weight loss diet. They are very low in calories (0 per 100g) and contain no added sugar or unhealthy fats. Their water content can contribute to satiety, helping you feel full without consuming excess calories, making them a good choice for calorie-controlled eating plans.
Are Roma tomatoes ultra-processed?
No, Roma tomatoes are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal processing like washing or trimming, which preserves their natural nutritional integrity.
What is the best way to cook with Roma tomatoes?
Roma tomatoes are excellent for cooking due to their firm flesh and lower water content. They are ideal for making sauces, pastes, and salsas, as they break down well and create a rich flavor without becoming watery. Roasting them can also enhance their natural sweetness and deepen their flavor profile.
What can I use as a substitute for Roma tomatoes?
If you need a substitute, San Marzano tomatoes are similar in shape and have a good balance of sweetness and acidity, making them excellent for sauces. For fresh eating, any other firm, ripe tomato variety, such as beefsteak or heirloom tomatoes, can be used, though their texture and water content may differ slightly.
Do Roma tomatoes have a lot of sugar?
No, Roma tomatoes are very low in sugar, containing no added sugar. Their natural sugar content is minimal, making them a suitable food for individuals monitoring their sugar intake. This contributes to their overall health benefits as a whole, unprocessed vegetable.