Plum Tomatoes: Health Benefits and Nutrition Facts

What Are Plum Tomatoes?

  • Plum tomatoes, or Roma tomatoes, are popular for their elongated, oval shape and meaty flesh. They are one of the most common tomatoes found in grocery stores.
  • Plum tomatoes originated in Europe and got their name from their similar appearance to Italian plums. They were brought to the Americas and became commercially available in the early 20th century.
  • These tomatoes have a lower moisture content and firmer flesh than regular round tomatoes. This makes them ideal for cooking into sauces, canning, and making tomato paste. Their meaty interior contains few seeds.
  • While not as juicy or sweet as slicing tomatoes, plum tomatoes have a robust, tangy flavour thanks to their higher acidity. They have a deep red interior when ripe and range from 2-5 inches long.
  • Plum tomatoes are very versatile in the kitchen. In addition to being processed into sauce and paste, they can be roasted, grilled, added to salads, sandwiches, or used as a side dish. Their firmness holds up well to heat. Popular plum tomato varieties include Roma, San Marzano, Amish Paste, and Speckled Roman.

So, plum tomatoes are a unique oval-shaped variety prized for their firm flesh, meaty interior, rich taste, and versatility in cooking. Their texture and higher acidity make them perfect for conversion into thick, rich sauces and pastes.

What are the Health Benefits of Plum Tomatoes?

  1. Plum tomatoes, or Roma tomatoes, are a popular variety packed with numerous health benefits. They are rich in antioxidants, vitamins, and minerals that contribute to overall health and well-being.
  2. Firstly, plum tomatoes are an excellent source of vitamin C, a powerful antioxidant that helps protect the body against free radicals. Vitamin C also plays a crucial role in boosting the immune system, promoting skin health, and aiding in iron absorption.
  3. Secondly, these tomatoes are rich in vitamin A, essential for maintaining healthy vision, supporting immune function, and promoting cell growth. They also contain a good amount of vitamin K necessary for blood clotting and bone health.
  4. Plum tomatoes are also a good source of potassium, a mineral that helps regulate fluid balance, nerve signals, and muscle contractions. Additionally, they contain lycopene, a type of antioxidant linked to a reduced risk of heart disease and certain types of cancer.
  5. Furthermore, plum tomatoes are low in calories and fiber, making them a great addition to a weight-loss diet. The fiber in these tomatoes can help promote feelings of fullness, reduce overall calorie intake, and support digestive health.
  6. Lastly, the high water content in plum tomatoes can help keep you hydrated, essential for maintaining optimal body function. For more detailed information about the health benefits of tomatoes, you can visit

What are the Nutritional Facts of Plum Tomatoes?

Understanding the nutritional profile of plum tomatoes can help you appreciate their health benefits more. A 100-gram serving of raw plum tomatoes typically contains the following nutrients:

Nutrient Amount
Calories 18
Protein 0.9 grams
Fat 0.2 grams
Carbohydrates 3.9 grams
Fiber 1.2 grams
Vitamin C 13.7 mg
Vitamin A 833 IU
Vitamin K 7.9 mcg
Potassium 237 mg

In addition to these nutrients, plum tomatoes contain small amounts of vitamins and minerals, including vitamin E, thiamin, riboflavin, niacin, vitamin B6, folate, magnesium, phosphorus, zinc, and copper. For more information about tomato nutrition, you can check out this page.

How Do Plum Tomatoes Compare to Other Tomato Varieties in Terms of Nutrition?

When comparing plum tomatoes to other tomato varieties, it’s important to note that while all tomatoes are nutritious, there can be slight differences in their nutritional profiles.

Plum tomatoes are known for their thick, meaty flesh and fewer seeds, which makes them an excellent choice for cooking, especially for sauces and pastes. They are also slightly higher in certain nutrients like potassium and vitamin A compared to other varieties.

For instance, while also rich in vitamins A and C, cherry tomatoes have a slightly lower concentration of these nutrients than plum tomatoes.

However, cherry tomatoes are often enjoyed raw and can provide a different set of phytonutrients, including a higher level of certain antioxidants like quercetin and kaempferol. You can learn more about cherry tomatoes and their health benefits here.

On the other hand, beefsteak tomatoes, which are larger and juicier, have a similar nutritional profile to plum tomatoes but may contain more water and less fibre due to their size and texture.

Can Plum Tomatoes Aid in Weight Loss?

Plum tomatoes can indeed be a beneficial addition to a weight loss diet. They are low in calories and high in fiber, which can help you feel full and satisfied without consuming many calories.

The high water content in these tomatoes can also contribute to feelings of fullness and help prevent overeating. Moreover, the various vitamins and minerals in plum tomatoes can support overall health and well-being, which is crucial when losing weight.

In addition to being a healthy food choice, plum tomatoes can add flavour and variety to your meals, making your weight loss diet more enjoyable and sustainable. For tips on incorporating tomatoes into your diet, you can visit this page.

Are Plum Tomatoes Good for Digestive Health?

  1. The dietary fiber in plum tomatoes can indeed support digestive health. Fiber adds bulk to your diet and aids in regular bowel movements, which can help prevent constipation.
  2. Moreover, fiber can promote a healthy gut by feeding the beneficial bacteria in your intestines. A healthy gut microbiome is linked to a lower risk of several health conditions, including heart disease, type 2 diabetes, and obesity.
  3. Additionally, the water content in plum tomatoes can aid digestion by helping prevent dehydration, which can sometimes lead to constipation. For more information about the health benefits of tomatoes, you can check out this page.

Can Eating Plum Tomatoes Improve Skin Health?

The vitamins and antioxidants in plum tomatoes can contribute to healthy skin. Vitamin C, in particular, is essential for producing collagen, a protein that gives your skin strength and elasticity.

Moreover, the antioxidant lycopene in plum tomatoes can help protect your skin from damage caused by the sun’s harmful UV rays. Some studies suggest that lycopene may also improve the skin’s texture and delay the signs of ageing.

Additionally, the high water content in these tomatoes can help keep your skin hydrated, which is crucial for maintaining a healthy and glowing complexion. For more information about the health benefits of tomatoes for the skin, you can visit this page.

Are Plum Tomatoes Good for Heart Health?

  • Plum tomatoes can support heart health in several ways. They are rich in potassium, a mineral that helps regulate blood pressure by counteracting the effects of sodium. Maintaining healthy blood pressure is crucial for preventing heart disease.
  • The antioxidant lycopene in plum tomatoes has been linked to a reduced risk of heart disease. Some studies suggest that lycopene may help lower LDL (bad) cholesterol, increase HDL (good) cholesterol, and reduce inflammation, all of which can benefit heart health.
  • Additionally, the fiber in plum tomatoes can contribute to heart health by helping lower LDL cholesterol levels. For more information about the heart health benefits of tomatoes, you can check out this page.

Can Plum Tomatoes Boost Immune Health?

The vitamins and antioxidants in plum tomatoes can indeed support immune health. Vitamin C, in particular, is known for its immune-boosting properties. It stimulates the production of white blood cells, essential for fighting off infections.

Vitamin A in plum tomatoes supports the health and function of the skin and mucous membranes, which serve as the body’s first line of defence against pathogens.

Additionally, the antioxidant lycopene in these tomatoes can help protect the immune cells from damage caused by free radicals, thereby enhancing the immune response.

How Can Plum Tomatoes Be Included in a Healthy Diet?

Incorporating plum tomatoes into a healthy diet is easy due to their versatility. Here are some ways to enjoy these nutritious fruits:

  • Salads: Add sliced plum tomatoes to your salads for colour and flavor. They pair well with a variety of vegetables and dressings.
  • Sauces: Due to their thick flesh and fewer seeds, plum tomatoes are perfect for making sauces. You can use them in pasta sauces, curries, or stews.
  • Roasted: Roasting plum tomatoes can enhance their flavor. You can serve them as a side dish or in sandwiches and wraps.
  • Soups: Plum tomatoes can add depth and richness to soups. Try making a classic tomato soup or add them to vegetable soups for extra flavor.
  • Stuffed: Hollow out plum tomatoes with a mixture of grains, vegetables, and herbs for a healthy and satisfying meal.

Remember, while plum tomatoes are healthy, it’s important to consume them as part of a balanced diet that includes a variety of other fruits and vegetables. For more ideas on how to incorporate tomatoes into your meals, you can visit this page.

Are There Any Risks or Side Effects of Eating Plum Tomatoes?

While plum tomatoes are generally safe and healthy for most people, there are a few things to consider:

  • Allergies: Some people may be allergic to tomatoes. Symptoms of a tomato allergy can include itching, hives, stomach cramps, and in severe cases, anaphylaxis.
  • Acid Reflux: Tomatoes are acidic, triggering acid reflux or worsening symptoms in people with gastroesophageal reflux disease (GERD).
  • Kidney Problems: Plum tomatoes are high in potassium, which can be harmful in large amounts for people with kidney problems as their kidneys may not be able to remove excess potassium from the blood.

If you have any of these conditions, it’s best to consult a healthcare professional before adding plum tomatoes to your diet. You can check out this page for more information about the potential risks or side effects of eating tomatoes.

Conclusion: Plum Tomatoes

Plum tomatoes are a nutritious and versatile addition to a healthy diet. They offer numerous health benefits, including supporting heart health, boosting the immune system, aiding in weight loss, promoting digestive health, and improving skin health. However, like any food, they should be consumed as a balanced diet. For more information about tomatoes and their health benefits, you can visit

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