Tomatillo: A Nutritious and Delicious Addition to Your Healthy Diet

Tomatillos, often overlooked in the produce aisle, are small, green, fruit-bearing vegetables encased in a papery husk, and they offer a wealth of health benefits. Commonly used in Mexican cuisine, especially in salsas and sauces, they are appreciated for their tangy flavor and nutritional profile.

Although they resemble small green tomatoes, tomatillos are a different species from their red cousins and belong to the nightshade family, which also includes potatoes, peppers, and eggplants. Historically cultivated by the Aztecs and Mayans, they continue to be a staple in Central American cooking.

Nutritionists, including Dr. Sonia Vega-López from Arizona State University, highlight that tomatillos are low in calories but rich in antioxidants, vitamins, and dietary fiber. For example, half a cup of chopped tomatillos provides approximately 21 calories, 1.25 grams of fiber, nearly 8 milligrams of vitamin C (about 10% of the daily recommended intake), and 177 mg of potassium, which aids in managing blood pressure.

These vegetables also contain carotenoids such as lutein and zeaxanthin, which contribute to eye health. Their tart flavor makes them ideal for raw salsas—like a traditional blend with cilantro, onions, and chili peppers—adding both flavor and nutritional value to meals.

Cooking tomatillos slightly alters their nutrient content but still preserves many health benefits. They are often used in sauces and stews, offering a nutritious complement to dishes. Dr. Vega-López emphasizes that these vegetables should be seen as ingredients to enhance meals, rather than as snack chips, advocating for mindful consumption.

Using fresh tomatillos allows for better control over ingredients and avoids additives common in processed foods. They pair well with proteins such as fish, lean beef, or chicken, making them versatile for various healthy recipes. Additionally, experimenting with different flavors can introduce creative, nutritious options into your diet.

In sum, incorporating tomatillos into your meals is a tasty way to boost your intake of vitamins, antioxidants, and potassium—all crucial for overall health. Their tangy flavor and nutritional profile make them an excellent choice for those looking to add variety and healthfulness to their diet.

source: https://medicalxpress.com/news/2025-09-tomatillo-healthy-easy.html