Stuffed tomato, with rice, meatless
Common food
A hollowed-out tomato shell becomes a tender, juicy vessel for a savory, herb-flecked rice filling, creating a delightful contrast between the soft, slightly acidic tomato and the fluffy, aromatic grains. At just 77 kcal per 100g, it's a remarkably light yet satisfying bite, highlighting the natural sweetness of the tomato against a backdrop of subtle spices.
Calorie split: 8% protein · 67% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, home-style appeal and the way it transforms simple ingredients into an elegant, self-contained meal. It's a beloved staple in many cuisines, celebrated for its versatility and the harmonious blend of tangy tomato and savory stuffing.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high glycemic load from the white rice filling, which can cause blood-sugar spikes. To counteract this, pair it with a source of protein or healthy fat (like a side of beans or a drizzle of olive oil) and consider using brown or wild rice in the stuffing for added fiber and a lower glycemic impact.
Key benefits
- Low in calories and fat, supporting weight management.
- Good source of dietary fiber from both tomato and rice.
- Rich in lycopene, a powerful antioxidant from cooked tomatoes.
- Provides complex carbohydrates for sustained energy.
- Naturally plant-based and cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of stuffing vegetables, including tomatoes, is a cornerstone of Ottoman palace cuisine, where elaborate 'dolma' (meaning 'stuffed') dishes were served to sultans.
Full nutrition (USDA data · scales with serving)
| Water | 82.4 g |
| Energy | 77.0 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 13.1 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.60 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 123 mg |
| Zinc, Zn | 0.29 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 2.5 ug |
| Vitamin C, total ascorbic acid | 14.1 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.87 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 27.0 ug |
| Folic acid | 17.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 39.0 ug |
| Choline, total | 5.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 25.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 265 ug |
| Carotene, alpha | 58.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 1429 ug |
| Lutein + zeaxanthin | 94.0 ug |
| Vitamin E (alpha-tocopherol) | 0.72 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.31 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 | 0.00 g |
| SFA 16:0 | 0.23 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.86 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.84 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 0.00 mg |
FAQ
Can I make stuffed tomatoes ahead of time?
Yes, they are excellent for meal prep. Assemble them, refrigerate for up to 2 days, and bake just before serving. You can also freeze the baked dish for up to 3 months.
What kind of rice works best?
Medium-grain white rice is traditional as it becomes fluffy and absorbs flavors well. For a healthier twist, use brown rice, quinoa, or a mix of grains, adjusting the cooking time and liquid accordingly.
How do I prevent the tomato from getting too soggy?
After hollowing the tomatoes, lightly salt the insides and place them upside down on a paper towel for 15-20 minutes to draw out excess moisture before stuffing.
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 0.77 kcal/g · 8% calories from protein · 1.1 g fiber · 2.3 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: 0.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.