{"id":11694,"date":"2025-01-15T10:04:37","date_gmt":"2025-01-15T10:04:37","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11694"},"modified":"2026-01-21T12:00:44","modified_gmt":"2026-01-21T12:00:44","slug":"naehrwert-von-tomaten","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/de\/naehrwert-von-tomaten\/","title":{"rendered":"N\u00e4hrwert von Tomaten"},"content":{"rendered":"\n<p>Tomaten sind <strong>eines der typischsten und beliebtesten Gem\u00fcse der griechisch-mediterranen K\u00fcche<\/strong>. Ihr Geschmack und ihr Aroma machen sie zum Star vieler traditioneller Rezepte, beispielsweise griechischer Bauernsalat und Gem\u00fcsegerichte geschmort in Oliven\u00f6ll, wie etwa gef\u00fclltes Gem\u00fcse (Gemista).<\/p>\n\n\n\n<p>Tomaten bieten nicht nur einen angenehmen Geschmack, <strong>sie sind zudem von gro\u00dfem Nutzen f\u00fcr die Gesundheit<\/strong>, da sie voller N\u00e4hrstoffe stecken.<\/p>\n\n\n\n<p>Die Tomate ist von Natur aus <strong>ein kalorienarmes Gem\u00fcse<\/strong> und <strong>reich an Ballaststoffen, Vitaminen und Spurenelementen<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>N\u00e4hrwert von Tomaten<\/strong><strong><\/strong><\/td><td><strong>je Portion:<\/strong> <strong>1 Becher, Roh<br>(180&nbsp;g)<\/strong><sup>1<\/sup><\/td><td colspan=\"2\"><strong>RDA je Portion<sup>2<\/sup><\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Kalorien (kcal)<\/strong><strong><\/strong><\/td><td colspan=\"2\">32,4<\/td><td>1,6&nbsp;%<\/td><\/tr><tr><td><strong>Fett (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,4<\/td><td>0,5&nbsp;%<\/td><\/tr><tr><td><strong>Ges\u00e4ttigte Fetts\u00e4uren (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,1<\/td><td>0,3&nbsp;%<\/td><\/tr><tr><td><strong>Kohlenhydrate (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">7,0<\/td><td>2,5&nbsp;%<\/td><\/tr><tr><td><strong>Ballaststoffe (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">2,2<\/td><td>7,7&nbsp;%<\/td><\/tr><tr><td><strong>Zucker (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">4,7<\/td><td>5,2&nbsp;%<\/td><\/tr><tr><td><strong>Eiwei\u00df <\/strong><strong><\/strong><\/td><td colspan=\"2\">1,6<\/td><td>3,2&nbsp;%<\/td><\/tr><tr><td><strong>Salz (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,02<\/td><td>0,0&nbsp;%<\/td><\/tr><tr><td colspan=\"4\"><sup>1<\/sup> Die Werte basieren auf der Ern\u00e4hrungsdatenbank des US-Landwirtschaftsministeriums (US Department of Agriculture, USDA).<a href=\"#_edn1\" id=\"_ednref1\">[1]<\/a><sup><\/sup> <sup>2<\/sup> Der Anteil an der empfohlenen Tagesdosis (% RDA) gibt an, inwieweit der jeweilige N\u00e4hrstoff aus einer Portion des entsprechenden Nahrungsmittels zu der empfohlenen Tagesdosis beitr\u00e4gt. Die Berechnung basiert auf t\u00e4glichen Referenzwerten (Daily Values) der US Food and Drug Administration (FDA), auf der Grundlage von 2000 kcal pro Tag f\u00fcr einen durchschnittlichen, gesunden Erwachsenen. Je nach individuellem Energiebedarf kann der RDI-Prozentsatz niedriger oder h\u00f6her ausfallen.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Insbesondere sind Tomaten <strong>eine hervorragende Quelle f\u00fcr das Antioxidans Vitamin C<\/strong>, das zur Synthese von Kollagen und zum Kampf gegen den oxidativen Stress beitr\u00e4gt.<\/p>\n\n\n\n<p>Dar\u00fcber hinaus bieten sie bemerkenswerte Mengen weiterer Vitamine, <strong>wie die Vitamine A, K und Fols\u00e4ure<\/strong>.<\/p>\n\n\n\n<p>Tomaten sind <strong>zudem eine der wichtigsten Nahrungsquellen f\u00fcr Carotinoide, vor allem Lycopin<\/strong>, das stark antioxidativ wirkt. Wie sich gezeigt hat, ist der Lycopingehalt einer Tomate h\u00f6her, je st\u00e4rker rot sie gef\u00e4rbt ist.<\/p>\n\n\n\n<p>Tomaten bieten zahlreiche Vorteile, die vor allem auf ihren hoher N\u00e4hrstoffgehalt zur\u00fcckzuf\u00fchren sind.<a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a> Tomaten geh\u00f6ren zu den Gem\u00fcsesorten, deren t\u00e4glicher Verzehr empfohlen wird.<\/p>\n\n\n\n<p>Wenngleich noch mehr Forschung n\u00f6tig ist, wird vor allem der Verzehr von Tomaten und Tomatenprodukten mit <strong>positiven Auswirkungen auf kardiometabolische Marker<\/strong> in Verbindung gebracht.Wie sich gezeigt hat, wird die Oxidation von <strong>\u201eschlechtem\u201c<\/strong> <strong>Cholesterin<\/strong> (LDL-C) reduziert, das eine nachteilige Wirkung hat und zur Bildung von atherosklerotischen Plaques (Arteriosklerose) beitr\u00e4gt.<a href=\"#_edn3\" id=\"_ednref3\">[3]<\/a><\/p>\n\n\n\n<p>Dar\u00fcber hinaus wird der Verzehr von Tomaten <strong>mit einem verringerten Risiko f\u00fcr die Entwicklung von Prostatakrebs in Verbindung gebracht<\/strong>. Nach den Beobachtungsstudien sind die m\u00f6glichen positiven Effekte auf den hohen Gehalt an Lycopin und anderen Carotinoiden zur\u00fcckzuf\u00fchren. Weitere Studien sind jedoch erforderlich.<\/p>\n\n\n\n<p>Dank ihrer Ballaststoffe k\u00f6nnen Tomaten auch zur <strong>Erhaltung der Darmgesundheit<\/strong> beitragen und Verstopfung lindern.<\/p>\n\n\n\n<p>Zusammenfassend l\u00e4sst sich sagen, dass Tomaten in der griechischen Ern\u00e4hrung ein <strong>wertvolles Nahrungsmittel<\/strong> darstellen, das reich ist an N\u00e4hrstoffen und zahlreiche gesundheitliche Vorteile mit sich bringt.<\/p>\n\n\n\n<p><strong>LITERATUR<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><a href=\"#_ednref1\" id=\"_edn1\">[1]<\/a> USDA. Food search. Tomatoes, raw. Verf\u00fcgbar unter: <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103276\/nutrients\">https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103276\/nutrients<\/a>. (Einsicht im Oktober 2024).<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Salehi \u0392, Sharifi-Rad R, Sharopov F, Namiesnik J, Roointan A, Kamle M, Kumar P et al. Beneficial effects and potential risks of tomato consumption for human health: An overview. Nutrition. 2019 62:201-208. doi: 10.1016\/j.nut.2019.01.012.<\/p>\n\n\n\n<p><a href=\"#_ednref3\" id=\"_edn3\">[3]<\/a> Palozza P, Catalano A, Simone RE, Mele MC, Cittadini A. Effect of lycopene and tomato products on cholesterol metabolism. Annals of \u039dutrition &amp; \u039cetabolism. 2012 61(2): 126\u2013134. doi: 10.1159\/000342077.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tomaten sind eines der typischsten und beliebtesten Gem\u00fcse der griechisch-mediterranen K\u00fcche. Ihr Geschmack und ihr Aroma machen sie zum Star&#8230;<\/p>\n","protected":false},"author":7,"featured_media":6013,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5239,5228],"tags":[4187,3784,1683,1686],"class_list":["post-11694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomie","category-protes-yles","tag-lachanika-de","tag-ygeia-de","tag-ellada-de","tag-mesogeiaki-diatrofi-de"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>N\u00e4hrwert von Tomaten - Umgekehrte Landwirtschaft<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portal.greekfarms.gov.gr\/de\/naehrwert-von-tomaten\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"N\u00e4hrwert von Tomaten - Umgekehrte Landwirtschaft\" \/>\n<meta property=\"og:description\" content=\"Tomaten sind eines der typischsten und beliebtesten Gem\u00fcse der griechisch-mediterranen K\u00fcche. 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