Tomato
Get to know tomatoes — a fruit-vegetable rich in lycopene for heart health. Nutritional content, health benefits, and how to choose perfectly ripe tomatoes.
What Is a Tomato?
The tomato (Solanum lycopersicum) is a bright red fruit (or yellow/orange in some varieties) with a fresh, slightly sweet, tangy flavor. Botanically, the tomato is actually classified as a fruit, but in everyday life and the culinary world it is treated as a vegetable because of how it's used in savory dishes.
Tomatoes are an almost essential ingredient in Indonesian kitchens — from sambal (chili paste) and stir-fries to soups and side dishes for lalapan (raw vegetable platters), because their fresh tanginess helps balance the savory and spicy flavors in many dishes.
Nutritional Content of Tomatoes
Per 100 grams of fresh tomato:
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| Nutrient | Amount |
|---|---|
| Calories | ~18 kcal |
| Carbohydrates | ~3.9 g |
| Fiber | ~1.2 g |
| Vitamin C | ~14 mg |
| Potassium | ~237 mg |
| Lycopene | Increases when the tomato is cooked/processed |
Health Benefits
- Rich in lycopene — the antioxidant that gives tomatoes their red color is believed to help protect body cells from oxidative damage.
- Supports heart health — the combination of potassium and antioxidants is linked to keeping blood pressure balanced.
- Source of vitamin C — supports the immune system, though not as high in content as oranges.
- Low in calories, high in water content — great as part of a diet that helps maintain body weight.
How to Prepare Tomatoes
- Eaten raw as lalapan (raw vegetables) or salad — the best way to enjoy their freshness and crunch.
- Ground into sambal (chili paste) — tomatoes add a fresh tangy flavor and soft texture to classic Indonesian sambal.
- Sautéed or cooked into tumis tomat (stir-fried tomato), soups, and gulai (curry) — cooking tomatoes actually increases lycopene levels, making it easier for the body to absorb.
- Juiced or blended into tomato juice — can be mixed with a little salt and lime juice.
How to Choose & Store
- Pick tomatoes with evenly red color that feel slightly firm when pressed gently, not hard or overly soft
- Smell the stem area — ripe tomatoes usually have a distinct aroma that's noticeable
- Avoid tomatoes with wrinkled or cracked skin, or with rotten spots
- Store at room temperature if not fully ripe, so the flavor and aroma continue to develop
- Ripe tomatoes can be stored in the refrigerator to slow down spoilage, lasting about 5-7 days
- It's best to take them out of the fridge for a while before eating for optimal flavor, since cold temperatures can dull the taste of tomatoes
Practical Tips
- Blanch briefly and soak in ice water to peel the tomato skin easily without damaging the flesh, ideal for sauces or smooth soups.
- Remove the seeds if you want a less watery sambal or sauce — the seeds and surrounding liquid contribute a lot of water content.
- Cook tomatoes with a little oil — lycopene is fat-soluble, so it's more easily absorbed by the body when cooked with oil.
- Store tomatoes separately from other fruits that release high amounts of ethylene gas, such as bananas, to prevent them from ripening too quickly.
Frequently Asked Questions
Is a tomato a fruit or a vegetable?
Raw or cooked tomatoes — which is healthier?
Is it safe to eat tomatoes for people with excess stomach acid?
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