Tomatillo — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Tomatillo nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 32 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 6 g | 2.18% |
| Fiber | 2 g | 7.14% |
| Sugars | 4 g | 8% |
| Glycemic Index | 50 | - |
| Protein | 1 g | 2% |
| Sodium | 1 mg | 0.04% |
| Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
32
🍏 Low-Calorie Foods
50
🟢 Low Glycemic Index
Tomatillo facts & tips
Health benefits
- Rich in vitamins and minerals such as Vitamin C, Vitamin K, and potassium, which support overall health and well-being.
- High in antioxidants like flavonoids and phytochemicals, which help protect the body from free radicals and reduce inflammation.
- Low in calories, making them a nutritious addition to meals without significantly increasing calorie intake.
- Supports digestive health due to their fiber content, promoting regular bowel movements and maintaining a healthy gut microbiome.
Health risks
- Potential for digestive discomfort such as acid reflux or stomach irritation when consumed in large quantities due to their acidity.
- Risk of allergic reactions in some individuals, particularly those allergic to nightshade vegetables (like tomatoes or peppers), causing symptoms like itching, swelling, or difficulty breathing.
- Potential for contamination with pesticides if the tomatillos are not sourced from organic suppliers, which can pose health risks if not properly washed.
- Low nutrient density as tomatillos are typically used in small amounts as a cooking ingredient, offering limited vitamins or minerals compared to other vegetables.
- Potential for toxicity if consumed raw in large quantities, as tomatillos contain solanine, a compound that can be toxic in high amounts.
How to choose tomatillo
Tomatillos should have a bright green color and be firm to the touch, enclosed in a dry, intact husk. The skin underneath should be smooth and free from blemishes, indicating freshness.
Avoid tomatillos that are yellowing or have soft spots, as these are signs of over-ripeness or decay. Tomatillos with cracked husks or that feel sticky should also be avoided, as they may be beginning to spoil.
How to store tomatillo
Tomatillos should be kept in the refrigerator, preferably in a paper bag. Correct refrigeration allows them to stay fresh and flavorful for about 2-3 weeks. It's essential to keep them dry.
Excess moisture can lead to spoilage. Refrain from washing them before storing to avoid mold development. Keeping them in a dry, well-ventilated space helps preserve their quality and makes them ready for use in various dishes.
✅ Extra Tip
How long does it last?
Tomatillos can last for 2-3 weeks in the refrigerator. For longer storage, tomatillos can be frozen, lasting up to 6-8 months. Proper storage helps maintain their freshness and flavor, making them perfect for salsas and sauces. Ensure they are properly sealed to retain their quality.
What to do with leftovers?
Leftover tomatillos can be used in a variety of fresh and tangy dishes. Chop them up and add to salsas, salads, or guacamole for a burst of flavor, or blend them into a sauce for enchiladas or tacos. Tomatillos are also great when roasted with garlic and onions for a simple side dish or salsa.
Use tomatillos in a green chili by simmering them with meat, beans, and spices, or mix them into a soup with chicken, vegetables, and broth. If you have a lot of tomatillos, consider making a batch of tomatillo salsa verde by blending them with cilantro, lime juice, and jalapeños, perfect for serving with chips or grilled meats. Tomatillos can also be used as a base for a curry or stew, adding a tangy flavor to the dish. For a quick snack, enjoy tomatillos with a sprinkle of salt and lime, or mix them into a salad with avocado, cucumber, and cilantro.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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