Tomatoes: Superfood Spotlight

Tomatoes are one of the world’s most consumed fruits and can be used for a variety of different dishes. Originally grown by the Aztecs in Mexico, they became popular in the America’s during the 19th century. This humble fruit is not only sweet and tart, but nutrient-dense and packed with a variety of minerals and vitamins that provide numerous health benefits for all different lifestyles.

Tomato being held by hand


One (1 cup) serving of cherry red tomatoes contain:

  • Calories: 30
  • Carbs: 21g
  • Sugars: 4g
  • Fiber: 2g
  • Calcium: 1% daily value
  • Magnesium: 4% daily value
  • Potassium, K: 10% daily value
  • Vitamin C: 32% daily value
  • Vitamin A: 25% daily value
  • Good source of potassium: 10% DV

Excellent Source of Vitamin C

Vitamin c is particularly important for skin health. It helps collagen production in our bodies to maintain skin integrity. Here’s a little health hack for you: it’s best to consume tomatoes with a source of healthy fats so that your body can absorb the most vitamins. Trying pairing tomatoes with a drizzle of extra virgin olive oil, avocado, or even paired in a dip made with our full-fat kefir!

High in Lycopene, a Natural Antioxidant

Lycopene is a natural antioxidant that helps fight free radicals that can cause damage to cells in our bodies. Studies have shown that regular consumption of foods rich in lycopene can help lower the risk for both cardiovascular disease and certain cancers.

How to Use

Look for tomatoes with smooth skin (without cuts or bruises) in rich deep colors like reds, oranges, yellow or even purple. All colors and sizes provide around the same nutritional benefits.

Tomatoes are delicious raw on top of salads and sandwiches but can also can be baked, broiled, roasted, boiled, or stewed in a variety of dishes. Sauces, casseroles, salads, and side dishes are just some of the endless possibilities when it comes to tomato recipes!


The mild flavors of tomatoes work in a variety of vegetable dishes, but our favorite recipes include this Avocado Tomato and Farmer’s Cheese toast, Tomato Toasts with Herbed Farmer Cheese, and a tomato kefir sauce with penne pasta and vegetables. It can also be blended into a cool and creamy gazpacho with watermelon and kefir!