The Nutrition of Tomatoes & Peppers

I never really think of tomatoes as being a nutrient dense food. But I thought it would be interesting to include it in our nutrition series, since so many of us love to eat them fresh from the garden. We read years ago that peppers contain many nutrients and trace minerals that you don’t find in most other foods.

1 cup of raw cherry tomatoes include the following nutrients. We don’t grow cherry tomatoes, but this is the one listing for raw tomatoes.

• calories 28.6
• carbohydrates 5.8g

• protein 1.3g
• vitamins A, C, K
• folate
• choline
• calcium
• magnesium
• phosphorus
• potassium
• sodium
• phytosterols
• omega-3 & omega-6 fatty acids

1 cup of raw, sweet, green peppers include the following nutrients.
The nutritional content of jalapeno peppers is very similar to sweet peppers.

• calories 29.8
• carbohydrates 6.9g
• protein 1.3g

• vitamins A, C, K
• folate
• choline
• calcium
• phophorus
• magnesium
• potassium
• phytosterols
• omega-3 & omega-6 fatty acids

The list of nutrients here surprised me. I knew that tomatoes were not high in calories or carbohydrates, but I didn’t realize how many other benefits they included. It also surprised me to find out that tomatoes and peppers both provide very similar nutrients. So now when you make up that batch of pizza sauce or salsa, you will know how good it is for you.

When thinking of a survival garden and the nutrition it provides, tomatoes and peppers will not be rich in carbohydrates or calories for energy, but they both provide needed vitamins and minerals in larger amounts than some other vegetables. Something to think about. The size of garden you are able to tend successfully will determine what you are able to grow. That, along with the availability of seeds. Do you have some? Do you have enough? Make sure you have what you need, just in case you can’t get anymore.

This morning I was reading Rural Revolution and noticed that Patrice Lewis has had success with a short season corn. If this is of interest to you, please check it out. We talked about it, and even though we live in the south, we may be able to grow two crops. I think we will try it next year.

Until next time – Fern