Zinc in Tomatoes

Article by Diet Bites

Zinc Rich, Acid Infused

The great thing about tomato-based foods is that they are high in so many essential vitamins and minerals - such as Vitamin C and zinc.

Yet on the other hand, they contain a substantial amount of acidity which in turn can contribute to tummy and digestive upset.

As to zinc content, one serving of spaghetti or other pasta with meatballs that are locked inside of a tomato-based sauce contain about 1.50 milligrams.

Quick Pasta Recipe for Dieters

One of the most simple low calorie, reduced fat recipes requires only two ingredients - 1 cup of cooked pasta and 1/2 cup of marina sauce or spaghetti sauce.

The sauces prepared with tomatoes will contain fewer calories and less fat that those with creams - such as Alfredo. We can add a whole lot of bulk as well as textures, colors and flavor to this simple duo by cutting up fresh vegetables, sautéing them on the stovetop in a non-stick pan and adding them to the spaghetti. Great choices include: mushrooms of all varieties, chopped onion, chopped bell pepper and yes - even cilantro.

We now have a wholesome meal that offers a substantial amount of food so that our tummy will remain satisfied until snack time or the arrival of our next meal.

Pair with a low calorie beverage and enjoy a serving of fresh fruit for dessert. Add meatballs if you wish - but do opt to use the leanest ground beef available at the market. If you choose to add the meatballs, we now have all Five Basic Food Groups in our meal [Grain, Fruit, Vegetable, Protein,Dairy].

The foods listed in the data chart below depict foods which are tomato-based and which are not highly rich sources for this element.

Zinc in Tomatoes

Based on 1 Cup Serving Unless Stated


Tomato products, canned, paste, without salt added


Pasta with meatballs in tomato sauce, canned entree


Soup, tomato, canned, prepared with equal volume low fat (2%) milk


Tomato products, canned, puree, without salt added


Canned, sauce


Tomatoes, red, ripe, canned, stewed


Tomato juice, canned, with salt added


Red, ripe, canned, packed in tomato juice


Red, ripe, raw, year round average


Soup, tomato, canned, prepared with equal volume water




Cherry Tomato - one


Sun-dried, packed in oil, drained - one


Spaghetti with meat sauce


Go Red For Zinc Benefits!

Tomatoes aren't the only red food containing zinc. And when the red food involves animal proteins, it's generally rich in protein and iron benefits. The downside is that many protein rich foods, particularly meat is deficient in dietary fiber content.

Best Food Sources for Zinc

These include ground beef - and we recommend going as lean as possible. The 95% lean variety contains only 116 kcals per three ounces [before cooking]. The 70% lean contains almost triple the amount of energy values.

The following recipe incorporates several zinc-rich foods.

Zinc in Natural Foods

Based on 1 Cup Serving Unless Stated


Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled - 3 ounces


Beef, round, bottom round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised - 3 ounces


Lamb, domestic, leg, whole (shank and sirloin),  lean only, trimmed to 1/4" fat, choice, cooked, roasted - 3 ounces


Crustaceans, lobster, northern, cooked, moist heat - 3 ounces


Fast foods, hotdog, plain - one


Beans, kidney, red, mature seeds, cooked, boiled, without salt


Salami, cooked, beef and pork - 2 slices


Pasta with meatballs in tomato sauce, canned entree


Spaghetti with meat sauce, frozen entree


Apples, raw, with skin - one specimen


Beets, canned, drained solids - one


Cherries, sweet, raw - 10 cherries


Plums, canned, red, juice pack, solids and liquids - one plum




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