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Tomatillo nutrition facts

Tomatillo or tomate is a small spherical shaped berry of tomato family used as vegetable. It was originated in Mexico and was cultivated by the Aztecs centuries before the Spanish explorers introduced it elsewhere. Binomially, the fruit is the member of solanaceae or nightshade family of fruits and vegetables, which also includes tomato, ground cherry, potato, eggplant, chili peppers etc. Its exquisite tart and sweet qualities make it one of the much sought after ingredients in Central American sauce preparations.

Some of common names include tomate verde, miltomate, husk tomato, tomate de cascara, tomate de fresadilla etc. Scientific name: Physalis philadelphica (Physalis ixocarpa).

Tomatillo plant (Physalis philadelphica). Photo courtesy: ilovebutter.

Tomatillo is a small annual glabrous shrub featuring similar growth characteristics as that of tomatoes. It grows to about 30-60 cm in height and bears beautiful yellow color flowers, which appear about 60 days after seeding. Unlike in tomatoes, tomatillo berry develops inside thin, semitransparent calyx or husk, resemble somewhat like Taiwanese lantern. However, the calyx split apart to expose green color fruit as it matures. It measures about 2.5-4 cm in diameter, weigh about 50 g. inside, the fruit feature juicy pulp and tiny seeds as in tomatoes.

Health benefits of Tomatillos

• Tomatillos are low in calories. 100 g of berries provide just 32 calories. On comparison basis, they contain slightly more calories, fat, and protein than tomatoes. (100 g tomato has 18 calories). However, they have good amounts of many health benefiting plant nutrients such as dietary fiber, minerals, anti-oxidants and vitamins.

• Unlike tomato, tomatillo does not contain lycopene. On the other hand, they are good in different kind of antioxidant phyto-chemicals known as withanolides. Ixocarpalactone-A is one such withanolides present in tomatillo has been found to be anti-bacterial and anti-cancer properties. 

• Tomatillo contains small amounts of anti-oxidant vitamins like vitamin A, vitamin C, and vitamin E. Further, the berry consists of flvonoid anti-oxidants such as ß-carotene, zeaxanthin and lutein. These compounds posses antioxidant properties and, together with vitamin A, are essential for visual health. In addition, Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

• Fresh tomate has very good sodium to potassium ratio (0:6). Potassium is an important component of cell and body fluids, helps controlling heart rate and blood pressure.

• The fruit has more minerals weight per weight basis than that in the tomatoes. They are also good source of copper, iron, phosphorous, manganese, and other minerals.

Selection and storage

Central and Yucatán peninsula in Mexico and Guatemala are the main husk tomato growing-regions in Mesoamerica. It is grown in small parts of California, Louisiana and other Southern states in the USA. Fresh fruits are generally imported from the Central American countries.

Fresh tomatillos. Photo courtesy: La Grande Farmer's market.

Fresh tomatillos are available round the season in the markets, especially in the stores selling Latin American vegetables. While buying, look for fresh, firm, unripe berries featuring bright green color as they have superior tart flavor and preferred in cuisines. Avoid sticky and yellow, or purple ones, as they appear over mature, soft, and out of flavor.

To store, place them inside the vegetable compartment set at right temperature and humidity where they stay fresh for up to 2 weeks. To preserve longer, remove the husk and store the green fruits inside the refrigerator placed in a zip pouch.

Preparation and serving methods

Tomatillo salsa and sauces. Photo courtesy: Adam_d

To prepare, peel the husk by hand and wash them thoroughly in cold water to remove sticky residue from the surface. Fresh tomatillos can be used raw and cooked in recipes.

Here are some serving tips:

• Tomatillos are the main ingredients used in variety of Mexican mole (sauce) preparations.

• The berries are commonly used in Enchilada verde (green) sauce.

• To prepare salsa verde, cooked and pureed green tomato, blended with roasted jalapeno, onions, garlic, herbs like cilantro and served over tortilla, seafood, fritters etc.

• Guacamole is a popular avocado based Mexican spread prepared with chopped tomate, peppers, onion, lime juice, and served over tortilla chips.

Safety profile

As a member of nightshade family plants, tomatillos, may often cause allergic-reactions in some sensitized persons with symptoms like skin and itching eyes, runny nose, gastrointestinal disturbances like pain abdomen, vomiting and diarrhea. Cross-reactions with other members like eggplant, tomato etc may also occur. It is therefore advised to avoid them in food in cases of known allergic conditions. (Medical disclaimer)

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