Tomatoes are one of the staple and versatile ingredients used in a rich array of cuisines across the globe. It is a fruit consumed mostly as a vegetable that renders a tangy flavour to savoury delights. This bright red berry is an integral part of Indian cooking and is used largely in both raw and cooked forms, to make wholesome salads, sauces, gravies, and jams to mention a few. Another variety of this tropical vivid fruit is the cherry tomato imbued with umpteen uses and offers a host of health-benefiting properties. These tiny berries offer a delicious zest and flavour to dishes like pasta, baked delights, sauces, soups and salads.

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Cherry tomatoes are valued for their magnificent nutritional content and use in cuisines globally. This variety of tomatoes is thought to have originated in South and Central America. They are small, juicy fruits that burst with vibrant colour and taste. Though common varieties are red, they are also available in shades of orange, yellow, purple and green. The key difference between cherry tomatoes and regular ones is their size.

Dive into this article to get a comprehensive overview of cherry tomatoes’ uses, nutrition and health benefits.

Also Read: 5 Health Benefits of Juicy, Red Tomatoes

Nutrition

All types of tomatoes boast a punch of nutrients like vitamins, minerals, antioxidants, amino acids, fatty acids, phytosterols and phenolic compounds. Cherry tomatoes are no exception. About 100 grams of whole cherry tomatoes offer a good amount of fibre and being low in, they may help in losing surplus weight by keeping you satiated and hydrated.

Powerhouse Of Micronutrients

Cherry tomatoes are an incredible source of vitamins A, C, and E as well as B vitamin folate. They also contain ample reserves of minerals like calcium, manganese, phosphorus, and potassium. Cherry tomatoes are a storehouse of carotenoids, a type of antioxidant found in red, orange, and yellow-coloured fruits and vegetables.

Prominent Carotenoids In Cherry Tomatoes Include:

Lycopene: This plant compound confers a deep red hue and prevents healthy cells' free radical damage and oxidation. Further, lycopene is valuable in decreasing the risk of cardiovascular disease.

Also Read: 5 Impressive Food Sources Of Lycopene That Promote Overall Health - Infographic

Beta Carotene: The human body converts this antioxidant into vitamin A. Beta carotene is well-known to safeguard against heart disease and cancer.

Lutein: This antioxidant is renowned for its anti-inflammatory actions that shield the eye and improve brain function.

Incredible Health Benefits

Prevents Diseases

Potent plant compounds in cherry tomatoes may combat oxidative stress and avert damage to healthy cells in the system. Oxidative stress is one of the contributing factors to the development of disease conditions like cancer, diabetes, and heart and kidney disease. The primary nutrients in cherry tomatoes that hold a crucial role in combatting disease are naringin and naringenin. These flavonoids are effective due to their powerful antioxidant and anti-inflammatory traits.

Augments Cardiac Health

Thanks to the impressive source of phytonutrients in cherry tomatoes that combat heart disease by shielding the endothelial cells that line blood vessel walls. They also avert the clumping of platelets in the blood which may lead to blood clots and a high risk of heart attack or stroke. In addition, packed with lycopene it helps the body metabolise cholesterol and prevents the accumulation of fat. As low levels of lycopene have been associated with an increased risk of heart attack and stroke. Furthermore, the presence of chlorogenic acid in cherry tomatoes may promote fat metabolism and regulate blood pressure.

Laden With Anticancer Qualities

Cherry tomatoes deliver potent anticancer traits, mainly against breast and prostate cancers. Even studies claim that a high intake of raw or cooked tomatoes would reduce the incidence of prostate cancer.

Bolsters Skin Health

Constant exposure to ultraviolet (UV) light may cause dry skin, wrinkles, discolouration, and other skin issues. Foods loaded with antioxidants, carotenoids, and polyphenols like cherry tomatoes do an incredible job of safeguarding the skin against the harmful effects of UV light. They play a major role in augmenting skin beauty and radiance.

Promotes Weight Loss

Being low in calories and high in dietary fibre, cherry tomatoes are ideal food that can be incorporated into a weight loss meal plan. They are also low in sodium and high in water and fibre content that can keep you satiated, curb unwanted hunger pangs and reduce overall calorie intake throughout the day.

Easy Ways To Add Cherry Tomatoes

Cherry tomatoes are enjoyable both raw and cooked. Raw cherry tomatoes can be used as a key ingredient in a variety of dishes including:

  • To make wholesome salads
  • Nutritious and filling Sandwiches or wraps
  • Grilled skewers and kebabs
  • Pasta salads
  • As a topping for yogurt, cottage cheese, and tacos

Frequently Asked Questions

What Is Special About Cherry Tomatoes?

Cherry tomatoes are small, round, and juicy with a sweet and tangy flavour. They are prized for their bite-sized convenience, vibrant colour, and an impressive profile of vitamins A, C, potassium, and antioxidants like lycopene. They are perfect for salads, roasting, snacking, and garnishing.

 Can I Grow Cherry Tomatoes In India?

Yes! Cherry tomatoes can be easily grown in India, both in pots and garden beds. They thrive in warm climates, require 6–8 hours of sunlight daily, and grow well in well-drained, nutrient-rich soil. Regular watering and staking help yield healthy fruits.

Is a Cherry Tomato Different From a Tomato?

Yes, cherry tomatoes are a smaller variety of regular tomatoes. They have:

Sweeter taste compared to standard tomatoes

Thinner skin and juicier pulp

Often round or oval in shape

However, nutritionally, both are similar, with minor differences in flavour and water content.

Can I Eat Cherry Tomatoes Daily?

Absolutely! Eating cherry tomatoes daily is safe and healthy. They are low in calories, rich in fiber, antioxidants, and essential nutrients. Regular consumption supports heart health, skin glow, digestion, and immunity.

How Many Cherry Tomatoes Can I Eat In A Day?

For a healthy daily intake, 5–7 cherry tomatoes (about 100 grams) is a good portion. This provides a good amount of vitamins and antioxidants without overloading on natural sugars.

 Are Cherry Tomatoes High In Sugar?

Cherry tomatoes are slightly sweeter than regular tomatoes, but they are not high in sugar. A 100g serving offers about 3–4 grams of natural sugar, making them suitable even for people watching their sugar intake, when taken in moderation.

This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/cherry-tomatoes

Analysis of Nutrients and Volatile Compounds in Cherry Tomatoes Stored at Different Temperatures

Dan Wang 1, Yujiao Wang 1, Zhenzhen Lv 1,2, Zhiming Pan 2, Yunlu Wei 1, Chang Shu 2, Qingxiao Zeng 1, Yinnan Chen 1, Wen Zhang 1,3,4,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC9818793/