tomatoes or 1 x 8-oz can tomatoes
Tomatoes are rich in lycopene (a powerful antioxidant), vitamin C, and potassium, while remaining very low in calories (approximately 18 per 100g fresh). Cooked tomatoes have greater lycopene bioavailability than raw.
About
The tomato (Solanum lycopersicum) is a berry fruit native to Mesoamerica that belongs to the nightshade family (Solanaceae). It is now cultivated worldwide as one of the most economically important vegetable crops. Tomatoes vary in size, shape, and color, ranging from small cherry varieties (0.5–1 oz) to large beefsteak types (8–12 oz), with colors spanning red, yellow, orange, pink, and purple depending on cultivar and ripeness. The fruit contains numerous small seeds surrounded by gel-filled locules and is characterized by a balance of natural sugars, acids (primarily citric and malic), and volatile compounds that create its distinctive complex flavor—simultaneously sweet, tangy, and umami-rich.
Canned tomato products (whole peeled, crushed, sauce, paste) are produced by harvesting ripe fruit, blanching to remove skin, packing in tomato juice or puree, and heat-sterilizing for shelf stability. The canning process concentrates flavors and increases bioavailability of lycopene, a key antioxidant.
Culinary Uses
Tomatoes are fundamental to Mediterranean, Latin American, Asian, and American cuisines. Fresh tomatoes appear in salads (Caprese, Greek), salsas, gazpachos, and as garnishes, while canned tomatoes form the foundation of sauces (marinara, bolognese), soups (minestrone, tortilla), stews, and braises. Tomato paste and concentrates are essential for building depth in curries, chilis, and braises. The fruit pairs well with basil, garlic, olive oil, mozzarella, and onions, while its acidity complements rich meats and seafood. Cooking increases lycopene concentration, making both fresh and canned forms nutritionally valuable.