Meet Your Ingredients: Roma Tomatoes

Meet Your Ingredients: Roma Tomatoes

Essential for a good tomato sauce, roma tomatoes are meaty and full of flavor. Read on for nutrition benefits plus tips for buying, storing, and cooking.

The Basics

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, roma tomatoes aren’t very juicy or sweet. As a result, you’ll likely want to cook them down rather than eating them raw.

Pile of fresh roma tomatoes

Nutrition Overview

One roma 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

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

Keep roma tomatoes out at room temperature and away from direct sunlight and use within a few days. 

If you must refrigerate them, make sure to let your roma tomatoes come to room temperature before slicing and adding to sauce for the best flavor. 

How to use in cooking/baking

Meet Your Ingredients: Roma Tomatoes

The flavor of roma tomatoes 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 roma tomatoes is in tomato-based sauces. However, due to their low water content, they’re also a great option for adding to omelets and egg scrambles. 

Add a comment


  • DVB AvatarDVBa year ago

    Awesome love these tomatoes

    • The Healthy Toast AvatarThe Healthy Toasta year ago

      They’re so good! I love them even more after seeing you make sauce with fresh tomatoes 🙂

  • 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!

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