Quick Answer
According to the United States Department of Agriculture (USDA), a standard serving size of grape tomatoes is about 1 cup, which equals around 135 grams. So if you were measuring out grape tomatoes by piece, you would need around 30-35 average sized grape tomatoes to equal 1 serving.
Calculating Grape Tomato Servings
When determining serving sizes for fruits and vegetables, there are a few key factors to consider:
1. Recommended Daily Intake
The USDA Dietary Guidelines for Americans recommend adults consume 1.5-2 cups of fruit per day as part of a balanced diet. This equals around 225-300 grams of fruit daily.
For vegetables, the recommendation is 2-3 cups per day, or around 240-450 grams.
So a single serving of grape tomatoes should provide around 10-20% of your recommended daily fruit/vegetable intake.
2. Standard Serving Sizes
The USDA has established standard serving sizes for many foods. These serving sizes are used on Nutrition Facts labels to help consumers determine how many calories and nutrients they are getting.
For grape tomatoes, the standard serving size is:
– 1 cup, which equals around 135 grams
So if you consume 1 cup of grape tomatoes, you are getting one USDA serving.
3. Typical Tomato Sizes
Grape tomatoes are generally smaller in size than regular slicing tomatoes. On average:
– One medium grape tomato weighs around 4-5 grams
So if the average grape tomato is 5 grams, and there are 135 grams in a serving, you would need around 27 tomatoes to make 1 cup (135/5 = 27).
However, grape tomato sizes can vary quite a bit based on the variety and growing conditions. Some may be closer to 3 grams, while larger ones might be 7 grams or more.
To get a more accurate count, you can weigh out 135 grams of random sized grape tomatoes and count the pieces. You’ll usually end up with 30-35 tomatoes per serving.
Nutrition Info Per Serving
Here are some of the key nutrients found in 1 cup or 135 grams of red grape tomatoes:
| Nutrient | Amount | Daily Value |
|---|---|---|
| Calories | 30 | 2% |
| Total Fat | 0 g | 0% |
| Sodium | 12 mg | 1% |
| Potassium | 237 mg | 7% |
| Carbs | 7 g | 2% |
| Fiber | 1 g | 4% |
| Sugars | 4 g | |
| Protein | 1 g | |
| Vitamin A | 15% | |
| Vitamin C | 17% |
As you can see, one serving of grape tomatoes provides a good amount of vitamin A, vitamin C and potassium. They are also low in calories, fat and sodium.
Grape tomatoes make a nutritious addition to salads, snacks, salsas and more!
Serving Size Examples
To give you an idea of what 1 cup or 135 grams of grape tomatoes looks like, here are some serving size examples:
– 1 cup of whole grape tomatoes (about 30-35 pieces depending on size)
– 2 cups of halved grape tomatoes
– 1 cup of quartered or diced grape tomatoes
– 135 grams of grape tomatoes sliced, chopped or left whole
– 1/2 cup halves with 60-70 halves
– 15-20 whole grape tomatoes as a snack
In recipes, you’ll often see grape tomatoes listed in cups, ounces or grams instead of counts:
– Salads: 1 cup, 135 grams
– Salsas: 2 cups, 270 grams
– Snacks: 1/2 cup, 70 grams
– Garnish: 5-10 pieces or 30 grams
When in doubt, it’s easiest to simply weigh out 135 grams on a food scale for an exact single serving size.
Typical Grape Tomato Calories
The amount of calories in grape tomatoes depends on the size and quantity you eat.
According to the USDA, 1 cup or 135 grams of raw red grape tomatoes contains around:
– 30 calories
So if you eat a snack size of 15-20 whole grape tomatoes, you’ll get roughly:
– 10-15 calories
The calories are low because grape tomatoes are over 90% water by weight. They provide minimal fat, protein and carbs per serving.
Here are some more examples of grape tomato calories:
| Amount | Calories |
|---|---|
| 5 whole tomatoes | 5 |
| 10 halves | 10 |
| 15 quarters | 15 |
| 1 cup, 135g | 30 |
| 2 cups, 270g | 60 |
As you increase the amount, the calories add up accordingly. But thanks to their high water content, grape tomatoes are a low calorie fruit or veggie choice regardless of serving size.
Grape Tomatoes as Part of a Healthy Diet
Here are some ways to enjoy grape tomatoes as part of a balanced diet:
– Add them to green, pasta or grain-based salads. The juicy tomatoes pair well with leafy greens, chicken, tuna, grains and vinaigrette dressing.
– Skewer them along with mozzarella, basil and olives for an easy Caprese appetizer.
– Roast them in the oven drizzled with olive oil, garlic and spices. Roasted grape tomatoes burst with sweet flavor.
– Keep a bowl washed and snackable in the fridge for an easy nutrient-packed snack.
– Let kids snack on them raw for an alternative to candy or other treats.
– Use halved or quartered grape tomatoes to top homemade pizzas before baking.
– Toss them into scrambled eggs, omelets or breakfast tacos for extra nutrition in the morning.
– Blend them into homemade salsa, pasta sauce, soup or gazpacho.
– Mix with avocado, lime juice and cilantro for a quick guacamole or dip.
– Garnish finished dishes with whole or halved grape tomatoes for a pop of color and flavor.
Grape tomatoes require minimal prep so they can easily be incorporated into many types of recipes. Take advantage of their fresh taste and convenience to add nutrients as well as visual appeal to meals and snacks.
Storing Grape Tomatoes
Grape tomatoes typically last about 2-3 weeks when stored properly:
– Store unwashed tomatoes in the crisper drawer of the refrigerator. The cold environment helps slow ripening and preserve freshness.
– Wash them right before eating, rather than rinsing beforehand. Excess moisture speeds up spoilage.
– Keep tomatoes away from ethylene gas producing fruits like bananas, apples and stone fruits. The ethylene can prematurely ripen tomatoes.
– Sitting at room temperature also hastens ripening and decay. Refrigeration is best for maximum shelf life.
– If the tomatoes start to wrinkle or get soft, use them up quickly in cooking or salsa making.
– Grape tomatoes can also be frozen whole. Rinse, pat dry, spread in a single layer on tray and freeze. Once solid, transfer to freezer bags.
With proper storage in the fridge, grape tomatoes will retain their fresh flavor and texture for up to 3 weeks.
Picking Ripe Grape Tomatoes
Look for the following signs of ripe, ready-to-eat grape tomatoes:
– Firm and smooth skin with a vibrant red color. Green patches mean it’s still unripe.
– Gives slightly to gentle pressure but still feels firm. Overly soft tomatoes are overripe.
– Heavy for their size and free of wrinkles, cracks, bruises or mold.
– Attached green stem caps. Missing stem caps mean reduced shelf life.
– Pleasant tomato aroma. Avoid any foul odors.
– Avoid refrigerated tomatoes with signs of chill damage like pitting or water-soaked areas.
Select grape tomatoes that are fully red and firm. Size, shape and uniformity doesn’t matter as much as ripeness and quality when it comes to flavor and nutrition.
Organic vs Conventional Grape Tomatoes
Organic grape tomatoes are grown without synthetic pesticides or fertilizers. The differences between organic and conventionally grown include:
– Organic soils are nurtured via composting, crop rotation and natural fertilizers versus synthetic nitrogen fertilizers.
– Weeds are controlled manually or via cover cropping versus chemical herbicide sprays.
– Organic prevents GMOs while conventional may use GMO seed stock.
– Organic may have higher antioxidant levels in some studies. However more research is needed.
– Organic has lower chance of pesticide residues but proper washing removes most from conventional.
– Organic costs 20-60% more typically.
While organic farming has benefits, not all families can afford the higher prices. Washing and peeling non-organic grape tomatoes removes most pesticides. So conventional tomatoes are also perfectly healthy if organic is not accessible or affordable.
Cost of Grape Tomatoes
Grape tomato prices vary based on:
– Type: Organic, conventional, hot house grown, etc
– Where purchased: Grocery store, farmer’s market, bulk retailer
– Time of year: Peak season in summer means lower cost
On average, expect to pay:
– Organic: $3.99 to $4.99 per pint
– Conventional: $2.99 to $3.99 per pint
– On sale: $1.99 per pint or less
When purchased in bulk cases of 15-25 pounds, costs per pound lower significantly. Prices may rise during the winter when tomatoes are out of season.
To save money, buy conventional, choose in-season tomatoes and look for sales. Canned or frozen grape tomatoes can also provide cost savings compared to fresh.
Common Questions
Here are answers to some frequently asked questions about grape tomatoes:
Are grape tomatoes genetically modified?
Most grape tomato varieties have not been genetically engineered. However, a genetically engineered purple tomato called the Delila tomato was approved in 2022 for sale in the U.S. Always choose non-GMO verified or organic grape tomatoes if you wish to avoid GMOs.
Can you eat grape tomatoes raw?
Yes, grape tomatoes can be eaten raw right off the vine. Their thick skin and firm flesh makes them perfect for snacking raw.
What color are grape tomatoes when ripe?
Fully ripe grape tomatoes are red. Unripe grapes tomatoes will show green patches or a mostly green hue. Orange, yellow or purple grape tomatoes are also ripe when they reach their full color.
Are grape tomatoes determinate or indeterminate?
Most grape tomato plants are indeterminate, meaning they continue to grow and produce fruit until killed by frost. Determinate grape varieties exist but are less common.
Can you freeze grape tomatoes?
Grape tomatoes freeze very well either whole or halved. To freeze, wash, pat dry, spread in a single layer on a tray and place uncovered in the freezer. Once solid, transfer to resealable plastic bags.
The Bottom Line
To summarize, a standard serving size for grape tomatoes is about 1 cup or 135 grams. This equals around 30-35 grape tomatoes on average depending on their size. One serving provides just 30 calories and delivers beneficial vitamins, minerals, antioxidants and more.
Grape tomatoes make a healthy addition to salads, snacks, salsas and many dishes. Their petite size, sweet flavor and nutrition make them a produce aisle staple.
