Diced Tomatoes: A Culinary Staple with Nutritional Value
Diced tomatoes are a ubiquitous ingredient in kitchens worldwide. They are a versatile addition to salads, soups, stews, and sauces, contributing both flavor and nutrition. This article delves into the nutritional profile of diced tomatoes and explores their health benefits.
Nutritional Profile of Diced Tomatoes
Diced tomatoes are an excellent source of several essential nutrients. A single 14.5-ounce can provides:
- Calories: 30
- Protein: 1.5 grams
- Fat: 0.5 grams
- Carbohydrates: 6.6 grams
- Dietary fiber: 3.6 grams
- Sugar: 4.8 grams
- Vitamin C: 12.2 milligrams (20% of the Daily Value)
- Vitamin A: 333 micrograms (37% of the Daily Value)
- Potassium: 290 milligrams (8% of the Daily Value)
- Lycopene: 23 milligrams (a powerful antioxidant)
Health Benefits of Diced Tomatoes
In addition to their culinary versatility, diced tomatoes offer several health benefits. Here are some of the key ways they can contribute to your well-being:
- Reduced Risk of Chronic Diseases: Diced tomatoes are rich in antioxidants, including lycopene. Lycopene has been linked to a reduced risk of chronic diseases such as heart disease, stroke, and certain types of cancer.
- Improved Heart Health: The potassium in diced tomatoes helps to lower blood pressure, which can reduce the risk of heart disease.
- Enhanced Immune Function: Diced tomatoes are a good source of vitamin C, which is essential for a healthy immune system. Vitamin C helps the body fight infections and promote overall health.
- Healthy Digestion: The high fiber content in diced tomatoes aids in digestion and promotes regularity. Fiber helps prevent constipation and supports a healthy digestive system.
- Reduced Inflammation: Lycopene has anti-inflammatory properties, which may help reduce inflammation throughout the body. Inflammation is linked to various health conditions, including arthritis, heart disease, and cancer.
Incorporating Diced Tomatoes into Your Diet
Diced tomatoes are a versatile ingredient that can be incorporated into a variety of dishes. Here are some ideas for using them:
- Add them to salads, sandwiches, and wraps for a burst of flavor and nutrients.
- Use them as a base for soups, stews, and sauces.
- Top pizzas, pastas, and casseroles with diced tomatoes.
- Make salsa, guacamole, or pico de gallo with diced tomatoes as the main ingredient.
Diced tomatoes are a convenient way to add flavor and nutrition to your meals. Whether you're using them in fresh preparations or cooking with them, diced tomatoes offer a wealth of health benefits and culinary versatility.
How many calories are in Diced Tomatoes?
Each 1 can of Diced Tomatoes contains 30 calories.
Diced Tomatoes Nutritional Information
| Nutrient | Amount per 1 can (190g) |
|---|---|
| Calories | 30 Calories |
| Protein | 1.5g |
| Fat | 0.5g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 6.6g |
| Dietary Fiber | 3.6g |
| Sugar | 4.8g |
| Sodium | 0.219mg |
| Potassium | 0.3629mg |
| Calcium | 0.063mg |
| Iron | 0.0011mg |