Dietitian Guide to Roma Tomatoes

Dietitian Guide to Roma Tomatoes

Essential for a good tomato sauce, roma tomatoes are meaty and full of flavor. Get everything you need to know in this quick guide.

What are roma tomatoes?

Described as egg- or plum-shaped, roma tomatoes have thick, flavorful flesh that’s perfect for breaking down into sauce. 

Unlike beefsteak or tomatoes on the vine, romas aren’t very juicy or sweet. As a result, they’re best cooked rather than enjoyed raw.

Pile of fresh roma tomatoes

Nutritional benefits of roma tomatoes

One medium tomato provides: 

  • Calories: 11
  • Fat: <0.5 grams
  • Carbs: 2.4 grams
  • Sugar: 1.6 grams
  • Fiber: 0.7 grams
  • Protein: 0.6 grams

As with other tomatoes, they’re a good source of vitamin C, potassium, vitamin K, and folate. 

Additionally, tomatoes are one of the best sources of lycopene — an antioxidant shown to help protect against certain types of cancer and protect our skin from sun damage. 

How to select and store roma tomatoes

Roma tomatoes should be free of blemishes and feel heavy for their size. They should also have a deep red color.

While you don’t want them to be rock-hard, you also don’t want them to feel too soft either. Instead, they should feel firm with a little give when lightly pressed. 

How to store

Store them at room temperature and away from direct sunlight. For best flavor, you’ll want to use them within a few days. 

If you have to refrigerate them, make sure to let your roma tomatoes come to room temperature before using them in cooking for the best flavor.

How to use in cooking and baking

Dietitian Guide to Roma Tomatoes

The flavor of romas intensifies with cooking, so they’re best used in hot dishes rather than added to salads or sandwiches. 

As mentioned above, the classic use of these tomatoes is in tomato-based sauces.

My favorite use for them is in this healthy homemade meat sauce.

However, due to their low water content, they’re also a great option for adding to omelets, egg scrambles, quiches, and savory pastries.

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About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

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Here you’ll find realistic healthy recipes designed by a registered dietitian with your busy lifestyle in mind.

Whether you’re a busy professional or new mom, the goal of The Healthy Toast is to provide you with the recipes and nutrition info you need to live your healthiest life, even when life gets crazy. As I’m a firm believer in a whole-foods, non-diet approach, I hope my website shows that good nutrition doesn’t have to be complicated or restrictive. 

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