Tomatoes and mozzarella are two ingredients that are commonly paired together in many dishes, especially Italian cuisine. The combination of ripe, juicy tomatoes and creamy, mild mozzarella cheese is popular on pizzas, in salads like caprese, and as an appetizer platter. But are these ingredients actually good for your health? Let’s take a closer look at the nutritional benefits and drawbacks of tomatoes and mozzarella.
Tomatoes
Tomatoes are packed with beneficial nutrients and antioxidants. One medium tomato contains about:
– 22 calories
– 4 grams of carbohydrates
– 1 gram of protein
– Less than 1 gram of fat
– 3 grams of dietary fiber
– 417 mg of potassium
– 26 mg of vitamin C (43% DV)
– 14 mcg of vitamin K (15% DV)
– 1 mg of vitamin E (5% DV)
– 0.06 mg of vitamin B6 (4% DV)
– 7 mcg of folate (2% DV)
– 0.5 mg of niacin (3% DV)
Some of the key antioxidants found in tomatoes include lycopene, beta carotene, and lutein. Lycopene gives tomatoes their vibrant red color and may help reduce inflammation, lower cholesterol, and promote heart health. Tomatoes also contain small amounts of choline, magnesium, phosphorus, and vitamins A and B1.
Overall, tomatoes are very low in calories and high in vitamin C, vitamin K, potassium, and antioxidant compounds. Eating tomatoes has been linked to several benefits, including:
– Lowering cholesterol and blood pressure
– Reducing inflammation
– Decreasing oxidative stress
– Protecting skin from sun damage
– Improving blood sugar control
– Potentially reducing cancer risk
The only major downside of tomatoes is that they are relatively high in acidity, which may irritate symptoms of acid reflux or gastroesophageal reflux disease (GERD) in some people. Otherwise, tomatoes make a very healthy addition to a balanced diet.
Mozzarella Cheese
Mozzarella is a soft, mild cheese that originated in Italy. It can be made from cow, goat, or buffalo milk. Here is the nutrition profile of 1 ounce (28g) of whole milk mozzarella cheese:
– 85 calories
– 6 grams of protein
– 6 grams of fat
– Less than 1 gram of carbohydrates
– 0 sugar
– 20% DV of calcium
– 6% DV of vitamin A
– 4% DV of vitamin B12
– 2% DV of phosphorus
– 2% DV of selenium
– 2% DV of riboflavin
Mozzarella provides a good amount of protein and calcium in each serving. The high calcium content makes it an excellent choice for bone health. Mozzarella also contains some B vitamins, vitamin A, phosphorus, selenium and zinc.
However, mozzarella is relatively high in calories, fat, and sodium compared to many other cheeses. One ounce provides about 6 grams of fat, 4 grams of which are saturated fat. Too much saturated fat may negatively impact cholesterol levels and heart health, so moderation is key. Mozzarella made from whole milk also contains around 130mg of sodium per ounce.
Overall, mozzarella cheese can be part of a healthy diet in moderation, providing protein, calcium, and other nutrients. But it is high in saturated fat and sodium, so portion control is important. Some better options are part-skim or low-moisture mozzarella, which contain less fat and calories than whole milk mozzarella.
Nutritional Benefits of Tomatoes and Mozzarella Together
When paired together, tomatoes and mozzarella provide a nutritious balance of protein, vitamins, minerals, antioxidants, and healthy fats. Here are some of the key benefits of eating tomatoes and mozzarella cheese together:
High Protein
Protein is important for building and repairing muscle tissue, supporting immune function, and keeping you feeling full. The combination of protein from the cheese and tomatoes makes for a satisfying snack or light meal.
Vitamins and Minerals
Tomatoes and mozzarella provide a range of important vitamins and minerals like calcium, potassium, selenium, B vitamins, and vitamins A, C, E, and K. These support bone health, blood pressure regulation, antioxidant status, immune function, eyesight, cell growth and more.
Antioxidants
Lycopene and beta-carotene in tomatoes offer antioxidant and anti-inflammatory benefits which may help protect cells from damage and reduce disease risk.
Prebiotics
The fiber in tomatoes serves as a prebiotic to feed the good bacteria in your gut microbiome. This supports digestive and immune health.
Healthy Fats
Mozzarella provides mono- and polyunsaturated fats like oleic acid and omega-3 fatty acids that are important for heart health when eaten in moderation.
By combining the nutrients and antioxidants in tomatoes with protein, calcium, and probiotics in mozzarella, you get an extremely nutritious food pairing in one appetizing package!
Potential Drawbacks of Eating Too Much
Although tomatoes and mozzarella offer some excellent health benefits, there are some potential drawbacks if you eat large amounts frequently. These include:
High Sodium
Mozzarella, especially if not low-moisture or part-skim, provides a considerable amount of sodium. Too much sodium can increase blood pressure and heart disease risk.
Saturated Fat
The saturated fat content of regular mozzarella could negatively impact blood cholesterol when eaten in excess.
Acidity
For those with acid reflux, tomato-based dishes could potentially worsen symptoms due to the acidity.
Pesticide exposure
Conventionally grown tomatoes often have high amounts of pesticide residues. Choosing organic when possible can minimize this risk.
To enjoy the nutritional benefits of tomatoes and mozzarella without going overboard, practice portion control and choose lower sodium cheese options when available. Let’s take a look at some serving size guidelines.
Recommended Serving Sizes
To keep calories, fat, sodium, and acidity in check, here are some healthy serving recommendations for tomatoes and mozzarella:
Tomatoes
– 1 medium tomato (about 1 cup sliced or chopped)
– 1 cup cherry or grape tomatoes
– 1/2 cup cooked or canned tomatoes
Mozzarella
– 1-2 ounces fresh mozzarella (about 2-4 tablespoons shredded)
– 1/4 cup shredded part-skim mozzarella
– 2 ounces fresh mozzarella balls (bocconcini)
Complete Meals or Side Dishes
– Caprese Salad: 2 cups mixed greens, 1 cup cherry tomatoes, 2 ounces fresh mozzarella, 2 Tbsp balsamic vinegar, basil leaves
– Pizza (1/8 of 12-inch pie): 1/4 cup pizza sauce, 1/4 cup shredded mozzarella, assorted veggie toppings
– Panini: 2 slices crusty bread, 1 ounce fresh mozzarella, 3-4 tomato slices, basil leaves
– Antipasto Platter: 4 cherry tomatoes, 2 fresh mozzarella balls, 5 green olives, 1 ounce salami, 1/4 cup artichokes
Sticking within these serving recommendations will allow you to gain the most benefits from tomatoes and mozzarella without overdoing it on sodium, saturated fat, or calories. Portion control is key!
How Cooking Impacts the Nutrition
Cooking tomatoes and mozzarella cheese can affect their nutritional quality in both positive and negative ways:
Benefits of Cooking
- Cooking tomatoes increases lycopene bioavailability and antioxidant activity.
- Heating tomatoes breaks down tough cell walls, making nutrients more accessible.
- Baking or lightly cooking tomatoes reduces acidity for better digestion.
- Melting mozzarella makes it easier to incorporate into dishes.
- Mozzarella gets a richer, deeper flavor when melted.
Drawbacks of Cooking
- Prolonged high-heat cooking of tomatoes destroys heat-sensitive vitamins C and B.
- Cooking tomatoes for too long concentrates the acidity.
- Frying mozzarella at high heat can increase saturated fat and calories.
- Grilling or broiling mozzarella promotes harmful AGE formation.
To maximize nutrition, tomatoes are often best consumed raw or just lightly cooked. Gentle cooking techniques like roasting, sautéing, or stewing for a short time work well. For mozzarella, limit high-temperature cooking and opt for melty dishes like pizza, baked pasta, or casseroles.
Healthiest Ways to Eat Tomatoes and Mozzarella
There are many nutritious ways to enjoy tomatoes and mozzarella together. Here are some of the healthiest preparation methods:
Caprese Salad
Layer sliced ripe tomatoes with fresh mozzarella, basil leaves, extra virgin olive oil, and balsamic vinegar. The olive oil provides healthy fats, the vinegar adds a tangy flavor, and the basil gives a fresh finish.
Bruschetta
Top toasted bread with a rub of garlic and olive oil, diced tomatoes, basil, salt, and a sprinkle of mozzarella or parmesan. Broil until the cheese melts.
Pizza Margherita
Make a veggie pizza with a base of tomato sauce, sliced tomatoes, shredded mozzarella, and basil leaves. Drizzle with olive oil and sprinkle red pepper flakes.
Stuffed Tomatoes
Scoop out beefsteak tomatoes and stuff with mozzarella, breadcrumbs, garlic, basil, and parmesan. Bake until the tomatoes soften and cheese melts.
Pasta Salad
Toss pasta noodles with diced tomatoes, mozzarella balls, fresh basil, olive oil, balsamic glaze, and Italian seasoning for a protein-packed salad.
Tomato Mozzarella Panini
Layer tomato slices, mozzarella, and basil pesto on crusty bread. Grill in a panini press for a hot, melty sandwich.
These preparation methods allow you to benefit from the fresh flavors of the ingredients, get a balance of textures, and retain nutrients by avoiding high-heat cooking.
Tips for Selecting Quality Ingredients
Choosing high-quality tomatoes and mozzarella is key to maximizing nutrition and flavor. Here are some shopping tips:
Tomatoes
- Pick locally grown tomatoes when in season for best flavor and quality.
- Choose firm ripe tomatoes without bruises or soft spots.
- Look for vibrant color and aroma.
- Cherry and grape tomatoes tend to be sweeter.
- For canned: choose products with no added salt or look for low-sodium options.
- For sauce: choose jars without added sugars or excessive sodium.
Mozzarella
- For fresh mozzarella, select mozzarella packed in brine rather than pre-shredded.
- Check the label and choose part skim or low moisture varieties if available.
- For shredded, stick to part-skim to reduce fat and calories.
- Look for lower sodium options when buying packaged mozzarella.
- If using fresh mozarella balls, get the freshest available.
Reading nutrition labels is also helpful for finding lower sodium products with less saturated fat per serving. With quality ingredients and mindful portion sizes, you can enjoy the delicious combo of tomatoes and mozzarella as part of a healthy lifestyle.
Conclusion
When eaten in moderation as part of a balanced diet, tomatoes and mozzarella can be a very nutritious food pairing. Tomatoes provide vitamins, minerals, antioxidants, and prebiotics for digestive health. Mozzarella contributes protein, calcium, probiotics, and healthy fats. Together, they make the ultimate veggie-packed appetizer or light meal. Just be mindful of portion sizes to keep sodium, saturated fat, and calories under control. Pick high-quality fresh ingredients and use quick, gentle cooking methods to get the maximum nutritional benefits from this classic Italian duo. With some smart choices, tomatoes and mozzarella can be a delicious part of an overall healthy diet.