Tomato: Nutrition Facts and Health Benefits

Botanists identify tomatoes as a fruit as they grow and produce seeds from the ovary of flowering plants. Because tomatoes are cooked and served as salads, however, they are usually regarded from a culinary viewpoint as a vegetable.

One of the low-calorie vegetables is tomatoes; it contains just 18 calories per 100 g. These do have very low-fat content, and nil cholesterol levels. These are also good sources of nutrients, dietary fiber, minerals, and vitamins.


The tomato ( Solanum Lycopersicum) is a member of the South American night-shade family. Tomatoes will also come in a variety of colors, usually red when grown, including green, purple, orange, and yellow. What’s more, there are several tomato subspecies of different shapes and flavors.

Nutrition Profile of Tomato

Tomato (Lycopersicon esculentum), red, ripe, raw, Nutrition value per 100 g. (Source: USDA National Nutrient database)
PrincipleNutrient ValuePercentage of RDA
Energy18 Kcal1%
Carbohydrates3.9 g3%
Protein0.9 g1.6%
Total Fat0.2 g0.7%
Cholesterol0 mg0%
Dietary Fiber1.2 g3%
Folates15 µg4%
Niacin0.594 mg4%
Pyridoxine0.080 mg6%
Thiamin0.037 mg3%
Vitamin A833 IU28%
Vitamin C13 mg21.5%
Vitamin E0.54 mg4%
Vitamin K7.9 µg6.5%
Sodium5 mg>1%
Potassium237 mg5%
Calcium10 mg1%
Iron0.3 mg4%
Magnesium11 mg3%
Manganese0.15 mg6.5%
Phosphorus24 mg3%
Zinc0.17 mg1.5%
Carotene-ß449 µg
Carotene-α101 µg
Lutein-zeaxanthin123 µg
Lycopene2573 µg



Carbs compose 4 percent of fresh tomatoes, and for a medium specimen (123 grams) is less than 5 grams of carbs. 70% of carbs are from glucose and fructose (natural sugar) and rest comes from fiber.


There is just 1 gram of protein in 100 grams of raw and fresh tomato.


Tomatoes consist of water at 95 percent. So if you’re eating tiny sweet cherry tomatoes, big juicy beef tomatoes, or choosing the tomatoes on the vineyard – there’s a massive variety.


Tomatoes contain just 0.2 grams of fat per 100 grams.

 Vitamins and Minerals

Tomatoes are a healthy source of many nutrients and vitamins, including vitamin C, potassium, vitamin K, and folate.


Health Benefits of Tomatoes


Eating tons of tomatoes is a wonderful idea, in every way you can. This fruit which considered as a vegetable is loaded with many health benefits. Here are some important health characteristics :

  • Tomatoes are good sources of nutrients, minerals, dietary fiber, and vitamins. Owing to their all-round quality, dietitians, as well as nutritionists, also prescribe them in diet plans for cholesterol management and weight loss.
  • Tomatoes, in fact, contain excellent concentrations of lycopene, believed to have the greatest antioxidant activity of all the carotenoids.
  • This is clinically found that the antioxidants present in tomatoes are effective against cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors.
  • When tomatoes are eaten along with healthy fats, such as avocado or olive oil, the body’s uptake of carotenoid phytochemicals in tomatoes can increase by two to fifteen times.
  • Tomatoes are a good source of vitamin A. Vitamin A is very important for eye health because two forms of vitamin A, lutein and zeaxanthin accumulate in the retina and prevent age-related macular degeneration.
  • As breastfeeding moms eat tomato products, the concentration of lycopene in their breast milk increases.
  • In tomatoes, coumaric acid and chlorogenic acid help shield the body from the adverse effects of tobacco smoke and this includes passive smokers.
  • The fresh tomato is very potassium-rich. Potassium helps to regulate heart rate and blood pressure caused by sodium.
  • Tomatoes help strengthen the digestive system and liver. Tomatoes are filled with fiber that also helps to resist constipation.


Adverse effect

Allergic reactions to tomatoes are generally relatively uncommon. However, symptoms such as itching of the skin and eyes, runny nose, and gastrointestinal disturbances such as stomach pain, vomiting, and diarrhea can sometimes occur in sensitive individuals.

Tomatoes, of course, are acidic. You may want to limit the consumption of tomatoes and tomato products if you are suffering from acid reflux or heartburn.


How to prepare and eat

There are many ways to add tomatoes to your diet, with the most common option being salad. Mind this, however, don’t peel the tomato, whether it is frying or consuming it raw. Crop skin has the highest benefits.

Fresh tomato juice, maybe flavored with some pink salt, is a nice way to start the day. You do not get it on an empty stomach.


Tomato soup is a world favorite and while the packaged varieties can appear easier at home, it is better to keep them fresh. Add some freshly ground pepper on top and it is a safe, wholesome, and incredibly good meal for you.

Consider sautéing, grilling, or roasting the tomatoes for cooking. Roasting produces a moist, intense texture and taste. Tomatoes may also be used to produce a basic marinara sauce or to spice foods such as spaghetti squash, chili, and stews using tomato sauce and tomato goods.



Tomatoes are excellent sources of natural vitamins and minerals, including vitamins A, K, B1, B3, B5, B6, B7, vitamin C, and others. It also includes folate, copper, potassium, magnesium, choline, and phosphorus.

Tomatoes and tomato-based foods have been linked with better skin protection and a reduced risk of heart failure and cancer. Tomato must be an essential part of your daily diet.