If you love a bold, savory red pasta sauce as much as I do, then you’ve probably tried Roma tomatoes before.

I love their versatility and how good Romas taste when cooked into frittatas or blended into fiery, smokey salsas. But did you know that these humble tomatoes also pack a punch when it comes to nutritional advantages?

Learn about the health benefits of Roma tomatoes, the numerous ways they can be used in your cooking, and how they stack up when compared to other varieties of tomatoes. 

Where Did Roma Tomatoes Originate From?

A member of the nightshade family of plants, Roma tomatoes are a nutrient-packed hybrid of the San Marzano and Pan American tomatoes. They can be red, yellow, or orange and are popular among growers for their high resistance to diseases and exceptional ability to adapt to wet and cool climates.

The origin of these tomatoes can be traced as far back as 1955. The popular belief is that they were brought to the United States by Italian immigrants following high demands; this is probably why they’re alternatively referred to as Italian tomatoes. They’re also called plum tomatoes because of their egg-like shape and fleshy exterior.

What is Special About Roma Tomatoes? 

If you’ve ever used Roma tomatoes in your cooking, you’d agree that these nightshades are not your regular tomatoes.

Known for their malleable flavor, thick skin, and rich texture, Roma tomatoes add a yummy and savory taste to meals while ensuring your body gets a healthy dose of nutrients. 

Another feature that makes these tomatoes special is their low seed content, which makes them easy to process. 

How Healthy Are Roma Tomatoes? 

Roma tomatoes have minimal calories but offer maximum nutritional value. These hybrids support bone, skin, eye, and heart health. They’re a great addition to a balanced diet along with other whole foods.  

High in Beneficial Vitamins

Roma tomatoes are a great source of essential nutrients like vitamin A, B6, B9 (better known as folate), C, E, and K. These nutrients help support the immune system, reproduction, brain and nerve development, healthy skin, tissue growth, bone health, and macular development (eye health). 

Mineral Rich

Roma tomatoes’ fleshy exteriors contain key nutrients and minerals like potassium, phosphorus, magnesium, calcium, and iron, which are responsible for blood pressure regulation, muscle contraction, cell growth, hemoglobin production, and optimal nerve function. 

Helpful Antioxidants

Antioxidants play an important role in fighting off free radicals and preventing cell damage. Lycopene, a pigmented nutrient found in Roma tomatoes, performs antioxidative functions, helps prevent certain cancers, fights inflammation, and lowers the risk of heart disease.

Roma tomatoes also contain the antioxidants beta-carotene, lutein, and chlorogenic acid. These organic compounds have a positive impact on blood sugar and promote cell proliferation. 

Great Fiber Content

Roma tomatoes are a great way to increase fiber intake which can promote digestive health and weight management.

Low-Calorie

They are a low-calorie food option and are pretty acidic; these properties help control hunger and foster weight loss.

What Are Roma Tomatoes Best For?

When it comes to cooking tomatoes, Romas are a great choice due to their very fleshy exterior, low water and sugar content, and mild flavor. Their flavor intensifies when they’re broken down to make hot dishes and seasoned. They also do well in food processors, so you can make them into other blended tomato products. If you’re not using fresh tomatoes, you may want to choose tomatoes in a glass jar and avoid canned tomatoes since the acidity of the food can absorb BPA from the cans.

Roma tomatoes are great for the following dishes:

• Soup
• Salsa
• Tomato sauce
• Omelets
• Quiches
• Frittatas
• Baked goods
• Spreads
• Tomato juice
• Tomato paste
• Ketchup

When it comes to raw tomatoes, romas aren’t the best option for salads and sandwiches since they’re less sweet than others like beefsteak tomatoes. 

Which Variety of Tomato is Best?

Many different types of fresh tomatoes are grown in the United States, but seven of the most widely consumed include heirloom, Roma, beefsteak, cherry, grape, cocktail tomatoes, and tomatoes on the vine.

There are many differences between these tomato varieties and Roma tomatoes. Below, we compare other popular tomato varieties to Roma tomatoes. 

Heirloom Tomatoes

This variety of tomatoes is considered the healthiest of all the tomato varieties listed because they are non-hybrids. As a result, they tend to retain higher antioxidants. 

The absence of genetic modification in heirloom tomatoes also makes them much sweeter in taste and nutrient-dense than their hybrid counterparts. So, these tomatoes are more rich in nutrients than Roma tomatoes. 

Heirloom tomatoes are best in the summer months and are typically used for making tomato paste, salads, sandwiches, and stews. They can also be snacked on plain or with some healthy fat, like a drizzle of extra virgin olive oil along with a pinch of salt and pepper.

Beefsteak Tomatoes

Beefsteak tomatoes are a super popular tomato variety. They contain just about the same amount of nutrients as Roma tomatoes. These tomatoes are loved for their sturdy and meaty skin, which stays intact when sliced. 

They are also super juicy, fairly large, and have a mild traditional tomato flavor, perfect for dips and pasta sauces. 

You can prepare these tomatoes as a side dish, eat them raw as a snack, use them in place of patties in a vegan burger recipe, or better yet, add them to your regular hamburger recipes. 

Cherry Tomatoes

The cherry tomato variety comes in many colors: purple, yellow, orange, green, black, and red. You’ve most likely come across the red variety of these tomatoes more than any other colored variety.

Cherry tomatoes, as the name suggests, are bite-sized or small and have a high water content. These tomatoes are also quite sweet and tangy and are best used for salads and kebabs.

A single cherry tomato contains a little over three calories and small amounts of nutrients. So, when it comes to dietary gain, they’re no match for Roma tomatoes.

Grape Tomatoes 

Another popular variety of tomatoes worth mentioning is grape tomatoes. These tomatoes are often used in salads and hold well when cooked and included in meals or main dishes. 

Unlike cherry tomatoes, grape tomatoes are firmer, not so juicy, and considerably small. It’s no wonder why these tomatoes are called grape tomatoes; they have an oblong shape similar to that of a grape.

Grape tomatoes contain significantly fewer calories and nutrients than Roma tomatoes. However, they make far more tasty snacks when eaten raw.

Cocktail Tomatoes

Cocktail tomatoes are a popular non-hybrid tomato variety. They’re much larger than cherry and grape tomatoes and have a distinct fruity aftertaste, which makes them perfect for snacking.

These tomatoes are not as nutritionally packed as Roma tomatoes, but they’re sweeter and more versatile. You can use cocktail tomatoes in your aperitifs, sauces, stuffing, and even BBQ.

If we compare nutrition facts, one regular-sized cocktail tomato contains about 4 to 6 calories, which is significantly less than the number of calories contained in a Roma tomato of a similar size.

Tomatoes on the Vine

Sold in clusters with their stems or vines attached, tomatoes on the vine contain just as many antioxidants as Roma tomatoes, if not more. The vines attached to these tomatoes help extend their shelf life.

Tomatoes on the vine are pretty juicy. They’re relatively large, firm, and have a sweet and mildly tangy taste, making them great for jams, canning, and soups. 

A medium-sized tomato on the vine contains about 22 calories. These tomatoes are great alternatives to Roma tomatoes.

Why Are Roma Tomatoes Better? 

Roma tomatoes have a mild flavor and a hearty texture that make them perfect for cooking or blending into dishes like pasta sauces, soups, or salsas. They also have impressive vitamin, mineral, antioxidant, and fiber content to support overall health. Consider adding these flavorful and nutrient-packed tomatoes to your diet if you haven’t already!