As a keto dieter, you may be wondering if you can eat tomatoes on the ketogenic diet. Tomatoes are a nutritious vegetable that can provide many health benefits. However, they do contain carbs which may impact ketosis. This article will provide a detailed answer to the question “Are tomatoes keto?”
What is the Ketogenic Diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet that shares similarities with the Atkins and other low-carb diets. The goal of keto is to put your body in a metabolic state called ketosis. When you limit carbs to 20-50 grams per day, your body will eventually run out of its preferred fuel source, glucose from carbs. This forces your body to burn fat for energy instead, producing ketones as a byproduct. Ketones can provide energy for your brain and other organs.
Benefits of ketosis may include:
- Weight loss
- Lower blood sugar and insulin levels
- Improvements in heart disease risk factors
To stay in ketosis, most keto diet plans recommend limiting net carbs (total carbs minus fiber) to 20-50 grams per day. However, the exact carb target depends on the individual.
Are Tomatoes Allowed on Keto?
The simple answer is yes, tomatoes are keto-friendly and allowed on the ketogenic diet. However, in large amounts they may knock some people out of ketosis. One medium tomato (123g) contains around 5g net carbs. While this fits into most keto carb limits, consuming multiple servings could easily put you over your daily carb target.
It’s best to enjoy tomatoes in moderation, along with other carb-containing vegetables like onions, peppers, and low-carb fruits like berries. Focus on getting most of your carbs from fibrous vegetables which may help maintain ketosis due to their high fiber content.
Nutrition Facts for Tomatoes
Here are the nutrition facts for a medium, raw tomato (123g):
| Nutrient | Amount |
|---|---|
| Calories | 22 |
| Protein | 1g |
| Carbs | 5g |
| Sugar | 3g |
| Fiber | 1g |
| Fat | 0g |
As you can see, an average tomato is very low in calories and carbs by volume. It provides minimal fat and protein. The majority of carbs come from sugar.
Tomato Nutrition Benefits
Despite their carb content, tomatoes are incredibly healthy and provide many nutrients:
- Vitamin C – One medium tomato provides about 28% of the RDI for vitamin C, an essential antioxidant and immune booster.
- Potassium – Tomatoes are an excellent source of potassium, delivering 12% of the RDI per fruit.
- Vitamin K1 – Necessary for blood clotting, tomatoes provide 7% of the RDI for vitamin K1.
- Vitamin A – In the form of carotenoids like lycopene and beta carotene, tomatoes can improve eye health and reduce cancer risk.
- Antioxidants – In addition to vitamin C and A, tomatoes provide bioactive plant compounds like chlorogenic acid.
Tomatoes have also been studied extensively for their antioxidant properties and anti-cancer effects.
Health Benefits of Tomatoes
Research suggests that eating tomatoes may provide these health benefits:
- Lower risk of prostate, lung, stomach, and colon cancers
- Reduced inflammation and oxidative stress
- Protection against sunburn and skin photoaging when eaten or applied topically
- Improved blood vessel function and blood pressure
- Better blood sugar regulation and insulin sensitivity
- Potential protective effects on the kidneys
The antioxidant lycopene is thought to be responsible for many of the benefits above.
Effects on Ketosis
Tomatoes contain 5g net carbs per medium fruit, so they are unlikely to knock you out of ketosis if eaten in moderation. However, consuming large, frequent amounts could potentially stall ketosis depending on your personal carb tolerance.
Some people remain in ketosis at up to 50g daily carbs, while others may get kicked out at 30g per day. Monitor your individual response and adjust your tomato intake accordingly. Stay under 20g net carbs to be safe.
Tips to Make Tomatoes More Keto-Friendly
Here are some tips for fitting more tomatoes into your keto diet:
- Opt for cherry or grape tomatoes which are lower in carbs than large slicing tomatoes.
- Make tomatoes the “carb” side instead of starchy veggies like potatoes or corn.
- Add tomatoes sparingly to keto-friendly dishes like frittatas, salads, and zoodle pasta.
- Use sun-dried tomatoes since the drying process concentrates the flavor while reducing carbs.
- Flavor sauces and dressings with a bit of tomato paste instead of using fresh tomatoes.
Can You Eat Cherry Tomatoes on Keto?
Yes, cherry tomatoes can definitely be part of a keto diet. A 100g serving (about 15 small cherry tomatoes) provides 3.5g net carbs. This is a very reasonable amount that won’t knock most people out of ketosis.
Due to their sweet, intense flavor and smaller burst of carbs, cherry tomatoes are a smart choice for keto dieters. Enjoy them in moderation along with other low-carb veggies.
Nutrition Info for Cherry Tomatoes
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 18 |
| Net Carbs | 3.5g |
| Sugar | 2.5g |
| Fiber | 1g |
| Fat | 0g |
| Protein | 0.9g |
What About Tomato Sauce and Pasta Sauce?
Traditional tomato sauces and pasta sauces are higher in carbs and should be limited on keto. A 1/2 cup serving of plain canned tomato sauce contains around 7g net carbs. Pasta sauce will provide even more, around 10g per 1/2 cup.
Though fresh tomatoes are fine in smaller amounts, tomato-based sauces and pastes are more concentrated sources of tomatoes. Their higher carb counts can quickly add up when consuming larger portions.
To make tomato sauce or pasta sauce keto-friendly, try diluting it with extra virgin olive oil or heavy cream. You can also find low-carb pizza and pasta sauce options made with a tomato paste base and no added sugars.
Tips for Choosing Keto Pasta Sauce
- Look for tomato sauce with 2-4g net carbs per 1/2 cup serving.
- Avoid sauces with added sugar on the ingredients list.
- Seek out organic, low-carb marinara sauce options.
- Make your own sauce from canned tomato paste, olive oil, seasonings, and a bit of heavy cream.
Can You Eat Sun Dried Tomatoes on Keto?
Sun dried tomatoes are a great way to add flavor while minimizing carbs on keto. The dehydration process removes moisture and concentrates the tomatoes, providing a sweet, chewy, tomatoes texture with amplified flavor.
A 1 ounce (28g) serving of sun dried tomatoes packs 8g carbs but only 2g net carbs after fiber. This portion size provides a decent tomato punch for only 2g net carbs, much lower than fresh tomatoes.
Nutrition Facts for Sun Dried Tomatoes
| Nutrient | Amount (per 28g) |
|---|---|
| Calories | 45 |
| Net Carbs | 2g |
| Fiber | 6g |
| Sugar | 4g |
| Fat | 0g |
| Protein | 2g |
When buying sun dried tomatoes, check the label to make sure no sugar has been added. Plain sun dried tomatoes just need olive oil, salt, and spices to bring out their flavor.
Enjoy small amounts of sun dried tomatoes on salads, pizzas, fathead dough breads, or as a snack for a concentrated tomato boost with minimal carbs.
Can You Drink Tomato Juice on Keto?
Drinking vegetable and tomato juices is generally not recommended on keto. Tomato juice provides concentrated sources of sugar and carbs without the satiety of fiber.
An 8 oz glass of tomato juice contains around 13g net carbs. Consuming large amounts from juice could easily knock you out of ketosis.
Some keto dieters may be able to fit small 4-8 oz portions into their daily carb limit. However, most should avoid tomato juice and opt for lower-carb options like water, unsweetened tea, or coffee.
Making Low-Carb Tomato Juice at Home
If you want to enjoy the nutritional benefits of tomato juice occasionally, consider making a low-carb version at home. Here are some tips:
- Use a combination of tomato juice and lower-carb vegetables like cucumber and celery.
- Add lemon juice and spices like hot sauce for more flavor.
- Strain out pulp and seeds to remove excess carbs.
- Mix in a splash of heavy cream or MCT oil for a creamy, keto twist.
Other Tomato Products to Limit on Keto
In addition to tomato juice, there are other high-carb tomato products that should be minimized or avoided on keto. These include:
- Ketchup – Around 4g net carbs per tablespoon so a few tbsps is okay, but avoid eating it by the spoonful.
- Canned diced tomatoes – Stick to fresh tomatoes instead since canned provide concentrated carbs.
- Tomato soup – Opt for lower-carb creamy soups; tomato soup can have 15-20g net carbs per 1 cup.
- Gazpacho – This cold tomato soup packs around 9g net carbs per cup.
- Bloody Mary Mix – Packed with tomato juice, a 4 oz serving provides 7g net carbs.
Low-Carb Tomato Substitutes
If you want to limit carbs and tomatoes, here are some good low-carb vegetable substitutes to try:
- Bell peppers
- Eggplant
- Zucchini
- Spaghetti squash
- Mushrooms
- Carrots
- Celery
- Cucumber
- Cabbage
- Green beans
These low-carb veggies can provide texture, flavor, color, and nutrients without derailing ketosis. Load up your plate with a variety of keto-friendly veggies instead of tomato-based dishes.
Final Thoughts – Are Tomatoes Keto?
Fresh tomatoes can be enjoyed in moderation as part of a keto diet. One medium tomato contains around 5g net carbs. Cherry tomatoes and even smaller amounts of sun dried tomatoes are better options.
Although healthy and nutritious, tomatoes contain natural sugars that can quickly add up. Stick to a few small servings per day, and avoid drinking tomato juice or using large amounts of tomato sauce or paste.
Pair tomatoes with low-carb veggies and healthy fats. Limit your total daily net carbs to 20-50g to remain in ketosis. Consider lower-carb substitutes like bell peppers or zucchini if you want to minimize tomatoes.
Overall, fresh tomatoes are fine for most keto dieters when eaten in reasonable amounts as part of an otherwise low-carb, high-fat diet.