Stuffed tomato, with rice and meat
Common food
A hollowed-out tomato filled with a savory mixture of rice and ground meat, then baked until tender. The tomato becomes soft and juicy, infusing the filling with a bright, slightly acidic sweetness, while the rice and meat provide a hearty, comforting texture. At just 99 kcal per 100g, it's a nutrient-dense meal that offers a good balance of protein and carbs.
Calorie split: 19% protein · 40% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of comfort and freshness—the warm, savory filling inside the sweet, tender tomato feels both hearty and light. It's also incredibly versatile, easily adapted with different herbs, cheeses, or grains to suit any pantry.
⚠️ Watch-outs & how to enjoy it better
The tomato's acidity can be harsh for those with acid reflux or sensitive stomachs. To counteract this, pair with a side of plain yogurt or a starchy vegetable like mashed potatoes to help neutralize the acid. Additionally, the rice filling can cause a blood-sugar spike if over-portioned; balancing with extra non-starchy vegetables or a side salad can help moderate the glycemic response.
Key benefits
- Low-calorie, high-volume meal for satiety
- Good source of protein from the meat filling
- Provides complex carbohydrates for energy
- Tomato offers lycopene and vitamin C
- Naturally gluten-free if using plain rice
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of stuffing vegetables like tomatoes is a cornerstone of 'dolma' cuisine, a word that comes from the Turkish verb 'doldurmak,' meaning 'to fill.'
Full nutrition (USDA data · scales with serving)
| Water | 79.9 g |
| Energy | 99.0 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 9.9 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.83 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 54.0 mg |
| Potassium, K | 214 mg |
| Sodium, Na | 183 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 4.7 ug |
| Vitamin C, total ascorbic acid | 10.9 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 22.0 ug |
| Folic acid | 12.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 31.0 ug |
| Choline, total | 14.7 mg |
| Vitamin B-12 | 0.35 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 26.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 277 ug |
| Carotene, alpha | 61.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 1526 ug |
| Lutein + zeaxanthin | 90.0 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.72 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.93 g |
| PUFA 18:2 | 0.82 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
FAQ
Can I make stuffed tomatoes ahead of time?
Yes, you can assemble them (uncooked) up to a day in advance and refrigerate. Add 5-10 minutes to the baking time if cooking from cold. You can also freeze the assembled, uncooked tomatoes for up to 3 months.
What's the best rice to use for the filling?
Long-grain white rice like basmati or jasmine works well, as it stays fluffy. For a healthier option, use par-cooked brown rice or quinoa, but note the cooking time and liquid may need slight adjustment.
How do I prevent the tomatoes from getting too mushy?
Choose firm, ripe (but not overripe) tomatoes. After hollowing, you can lightly salt the insides and let them sit upside-down for 10 minutes to draw out excess moisture before filling and baking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.99 kcal/g · 19% calories from protein · 1.0 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.