Tomato

Enjoy more fruits and vegetables

Vegetable

Grow

A tomato is a vegetable that grows on a plant. Tomato

plants can be started from seed but are usually planted by

transplants, which can be purchased at a garden center or

nursery. They do not tolerate frost. Tomato plants prefer

warmth and full sun, 10 hours per day. Tomatoes can be

planted mid‐April through mid‐July. Plant seeds 18 inches

apart and 1⁄2 inch deep. Place transplants also 18 inches

apart and deeper than they come in the pot, up to the

first true leaves, to allow the plants to develop roots

along the stems. More roots create a stronger plant.    

Water immediately. Tomatoes need 1‐2 inches of water a

week. Tomato plants should be staked or caged to help

support the heavy fruit.   

Tons of Tomatoes

Thousands of varieƟes of tomatoes are available to grow

and eat. Tomatoes are usually round or oval shaped. The

varieƟes are classified into three types: cherry, plum or

roma, and round or slicing. Plant a tomato rainbow—

green, red, purple, yellow, orange, and striped.1,2

Choose

One Tomato, Two Tomato, Three Tomato, Four...

Did you know that tomatoes come in four sizes—small

(21⁄8”), medium (21⁄4”), large (21⁄2”) and extra large (23⁄4”)? In

foodservice, tomatoes can be ordered by type, variety,

size and ripeness. Look for bright, shiny skin and firm

flesh. When fully ripened, tomatoes have the best flavor.3

  

Tomatoes can be available year round from sources

around the United States.3 Peak season in North Carolina

is mid‐May to October.4

Store

Store tomatoes stem side up at room temperature away

from sun and in an area with good air circulaƟon: mature

green 55‐60o

F, light red 50‐55oF, firm ripe 44‐50oF. Light

pink tomatoes will ripen in 3‐5 days. Use ripe tomatoes

within 3 days. Handle carefully to avoid bruising.

To Refrigerate or Not

Experts differ on tomato refrigeraƟon. Some believe that

refrigeraƟon causes loss of flavor. Others recommend

refrigeraƟng when ripe.3

  

Fun Fact: Is the tomato a vegetable or a fruit? Are you a

gardener or dieƟƟan? Botanically, the tomato is a fruit. It

is a ripened ovary of a plant (seeds inside). NutriƟonally, it

is considered a vegetable. Tomato seeds can be eaten.1,2

Fun Fact: In NIX v. HEDDEN, 149 U.S. 309 (1893), the U.S.

Supreme Court ruled the tomato was a vegetable.5

Fun Fact: The average American eats over 90 pounds of

tomatoes very year. Think about the tomatoes in your

salsa, pasta sauce, pizza sauce and sandwiches.2

Use

Tomatoes can be eaten raw or cooked. They are sold

fresh, frozen, canned, juiced or dried. Tomatoes are also

used to make ketchup. Canned tomatoes can be whole,

diced, crushed or stewed. Before prepping or eaƟng,

wash raw tomatoes under clean, running water. Raw   

tomatoes are great as a snack. Dip them in hummus. Add

to salads, sandwiches, wraps or salsa. Tomatoes can be

baked, broiled, roasted, stewed, grilled or sƟr fried. Mix

canned or frozen tomatoes in soups or stews. Tomato

sauce can be used in a variety of pasta dishes. Top pizza

with tomato sauce and fresh or sundried tomatoes.1,2,3

USDA is an equal opportunity provider and employer. 08/14 

http://childnutrition.ncpublicschools.gov 

PUBLIC SCHOOLS OF NORTH CAROLINA 

State Board of Education 

Department of Public Instruction 
Tomato

Eat

Tomatoes are cholesterol free and low in fat and sodium.

One cup of raw tomatoes, sliced or diced, has around 30

calories, and one cup of canned tomatoes has about 40

calories. Tomatoes are an excellent source of vitamins A

and C and a good source of potassium, vitamin K, and

manganese. They are also rich in lycopene. Vitamin A  

promotes normal vision, supports the growth and health

of cells and Ɵssue, protects us from infecƟon and helps

regulate the immune system. Vitamin C protects us from

infecƟons and bruising, aids in healing, keeps our gums

healthy, helps form collagen to hold muscles, bones and

Ɵssues together, helps our body absorb iron and folate

from plants, and acts as an anƟoxidant to prevent cell

damage. Potassium helps regulate fluids and mineral   

balance, maintain normal blood pressure, transmit nerve

signals and contract muscles. Vitamin K helps with blood

cloƫng and bone health. Manganese helps form bone

and convert carbohydrate, protein and fat into energy.

Tomatoes are also a source of fiber. Insoluble fiber aids

digesƟon. Soluble fiber helps lower blood cholesterol.

Lycopene, a plant pigment that gives tomatoes their red

color, may reduce cancer risk.1,2,8,9,10

Teach

Tomatoes Did Not Start Out in Italy

Tomatoes originated in the Andes Mountains in South

America, grown by the Maya and Aztec people. Spanish

explorers introduced the tomato to Europe in the 1500’s.1

  

Tomato Types

Cherry: small, round; for salad and garnish

Roma or Plum: oblong shaped; an all purpose tomato

Round: available in different sizes; an all purpose tomato3

Two broad categories of tomatoes exist: determinate and

indeterminate. Determinate grow to a set height, based

on their variety. The plants flower and set all their fruit

within a short period of Ɵme. Indeterminate conƟnue to

grow and produce fruit over the season.

Heirloom vs. Hybrid

Heirloom vegetables refer to vegetable seeds that have

been saved, grown for a Ɵme and passed down. Hybrids

are produced when plants are cross‐bred to yield a new

plant with the best features from the parent plants.2

Class AcƟvity

Materials Needed:

 Variety of raw colorful tomatoes including round or

slicing, cherry, grape and roma; heirloom and hybrid

 Variety of tomato products: tomato sauce, tomato

paste, tomato juice, sundried tomatoes, ketchup,

canned tomatoes (whole, diced, crushed and stewed)

Steps:

1. Have students compare and contrast the tomatoes,

including nutriƟon. Explain the differences to students.

2. Discuss how students may have tried the tomatoes.

3. Have students research the nutrients in and benefits of

tomatoes and present their findings.

Enjoy more fruits and vegetables

Fun Fact: The tomato plant is a member of the nightshade

family. Because of this, the tomato was once believed to

be poisonous. The leaves are, but the tomato is not.6

Find

For more tomato info and resources, visit:

1. hƩp://lancaster.unl.edu/nep/fruitveggie.shtml

2. www.ces.ncsu.edu

3. www.fns.usda.gov/tn/fruits‐vegetables‐galore‐helping‐

kids‐eat‐more

4. www.ncagr.gov/markets/chart.htm

5. hƩp://caselaw.lp.findlaw.com

6. hƩp://cals.arizona.edu/

7. hƩp://ers.usda.gov

8. hƩp://ndb.nal.usda.gov

9. hƩp://tomatowellness.com

10.www.eatright.org

Fun Fact: The name tomato is derived from the Aztec

word “tomaƟ.”1

  

Fun Fact: Tomatoes are one of the most popular fruits

and vegetables in the U.S. and the world.1,6,7

Vegetable

USDA is an equal opportunity provider and employer. 08/14 

http://childnutrition.ncpublicschools.gov 

PUBLIC SCHOOLS OF NORTH CAROLINA 

State Board of Education 

Department of Public Instruction