Tomatoes are allowed on a keto diet. Since a keto diet is high in fats and low in carbs, fruits are usually avoided as they tend to contain a significant amount of carbs per serving.
However, although tomatoes are technically a fruit, one medium-sized tomato (about 120 grams) contains only 4-5 grams of carbohydrates and only 3 grams of sugar, making it fine to include in a keto diet.
What is a keto diet?
The goal of a keto diet is to achieve ketosis, which is a metabolic state in which your body burns fat for energy instead of carbs. Restricting carbs leads to the breakdown of fats into smaller molecules called ketones, which circulate in the bloodstream and are used as fuel for the body.
- Most keto diets require reducing total carb intake to less than 50 grams a day. This equates to about 4 slices of bread or 1 cup of cooked rice.
What makes tomatoes a good choice for keto?
Tomatoes are a great option to include in keto because they are low in carbs and rich in nutrients. A medium-sized tomato contains:
- Fiber: 1.48 grams
- Water: 116 grams
- Protein: 1 gram
- Fat: 0.25 grams
- Calcium: 12.3 mg
- Magnesium: 13.5 mg
- Phosphorus: 29.5 mg
- Potassium: 292 mg
- Vitamin C: 16.9 mg
- Cholesterol: None
Tomatoes contain B vitamins, folate, vitamin K, copper, zinc, and antioxidants such as lycopene, lutein, and zeaxanthin, all of which help keep the eyes, skin, heart, brain, immune system, and other organs healthy. Minerals such as potassium and magnesium help regulate blood pressure and promote a healthy heart.
Tomatoes also provide you with plenty of fiber that helps you feel full for longer, aids digestion, prevents constipation, and helps regulate blood cholesterol levels. Since tomatoes are rich in water, they also help keep the body hydrated.
The tangy and mildly sweet flavor of tomatoes can help satiate a sweet tooth, thereby minimizing sugar cravings while on a ketogenic diet.
What fruits can you eat on a keto diet?
Because most fruits are rich in carbs, they should be avoided while on a keto diet. You can, however, have small portions of low-carb fruits as long as you don’t exceed your daily carb intake.
The carb content (per 100 grams) of various fruits is listed in the below chart.
| Fruits (per 100 grams) | # of Carb (grams) |
|---|---|
| Tomatoes | 3.9 |
| Avocados | 9 |
| Berries | 8-15 |
| Watermelon | 7.5 |
| Cantaloupe | 8 |
| Honeydew | 9 |
| Peaches | 8 |
| Pineapples | 11 |
| Plums | 11 |
| Oranges | 12 |
| Lemons | 9 |
SLIDESHOW
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Food Data Central. Tomatoes, red, ripe, raw, year round average. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/nutrients
Harvard Health Publishing. Should you try the keto diet? https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
WebMD. Low-Carb Fruits. https://www.webmd.com/diet/ss/slideshow-low-carb-fruits
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