Nutrition, Health Benefits, and Information About Tomatoes

To be sure, tomatoes are one of the most popular fresh produce commodities. In fact, in 2021, American people consumed an average of 18.8 pounds of tomatoes per person! With such widespread tomato consumption, it’s additional excellent news that eating tomatoes is not only a tasty and delightful experience, but also a healthy one.

Let’s go over all of the tomato nutrition facts and talk about the health advantages of these sweet but tart nightshade family members. We’re also addressing some of your most often asked concerns and suggesting some new methods to include more tomatoes into your diet!

Tomato Serving Size

It just takes one trip to the farmers market or a fresh produce stand during the summer to know that there are several tomato varieties. Red, yellow, orange, purple, and heritage types coexist in various forms and sizes. Grape tomatoes are among the smallest, followed by cherry, plum, beefsteak, and even those king-sized, wonky-shaped tomatoes that appear to be impossible to resist.

With so much variance, it might be difficult to establish a standard serving size, since the often used term “one medium tomato” can signify so many different things! As a result, we choose to measure tomatoes by volume and keep with a serving size of 1 cup (chopped, sliced, diced, etc.) or around 180 grams.

Tomato Nutrition Content

The nutrition data shown below are an all-year average of all fresh tomato varietals. Each tomato health benefits may vary based on numerous aspects such as variety and maturity, therefore keep in mind that your specific tomato may have greater or lower scores in each of the content areas.

How Many Calories in a Tomato?

1 cup serving has around 32 calories.

Calorie content is frequently the first parameter that most people consider when assessing a product for nutritional value. We are pleased to announce that fresh tomatoes are a low-calorie food, containing only little more than 30 calories per cup serving!

This implies that anybody on a weight reduction plan or controlling their calorie intake may cheerfully consume tomatoes without having to worry about calculating the calories. Note that this only refers to fresh tomatoes, since tomato products like sun dried tomatoes or tomato paste are often changed and condensed, making them considerably higher in calories.

How Many Carbs in a Tomato?

About 7 grams per 1 cup serving.

Tomatoes are low in cholesterol. Indeed, they are keto friendly since they contain just 7 grams of carbs per 1 cup serving. 2 of those grams are indigestible fiber, therefore one cup of tomatoes has just 5 net carbohydrates!

This also implies that tomatoes have a low glycemic index, which is particularly helpful for those who suffer from or are at risk for metabolic syndromes like diabetes.

How Much Fat in a Tomato?

Only.3 gram per one cup serving.

Tomatoes are incredibly low in fat, with just approximately a gram per one cup serving. Nevertheless, numerous vitamins and other elements present in tomatoes are fat soluble, which means they must be absorbed by the body in the presence of some fat.

Drizzle your fresh tomato slices with olive oil or serve with other forms of healthy fat such as omega-3 rich salmon, avocado, or almonds to enhance nutrient absorption.

Do Tomatoes Have Protein?

Yes! About 1.5 grams per 1 cup serving.

Tomatoes have protein, but not a lot of it! At just 1.5 grams per serving, you’re still far short of the average daily recommended consumption of 50 grams. Still, a little protein is preferable than no protein, so eat those tomatoes!

Vitamins and Minerals in Tomatoes

How Much Potassium in a Tomato?

In 1 cup serving, there are around 427 grams.

Tomatoes are very high in potassium! This mineral is essential for heart health, blood vessel dilatation, and proper blood flow. In this capacity, potassium aids in the maintenance of healthy blood pressure and the prevention of cardiovascular disease.

The daily potassium requirement is 4700 milligrams, so 1 cup of tomatoes will get you roughly 10% of the way there!

Vitamin C

1 cup serving contains around 24 milligrams.

or pollutants in the environment. With a daily consumption of 75-90 milligrams, the 24 milligrams of vitamin C given by only one cup of tomatoes contributes significantly to your goal! Vitamin C is crucial for skin health, collagen formation, and preventing UV and environmental damage, in addition to supporting immunological function and tissue healing.

Vitamin A

1 cup serving contains around 1500 international units (IU).

Vitamin A is one of numerous antioxidant vitamins, which means that it not only maintains and supports different biological processes, but it also fights free radicals! The recommended daily intake of this vitamin ranges from 2300 to 3000 IU, depending on age and other variables.

Vitamin A is also one of the fat-soluble vitamins discussed before, so choose some healthy fats to guarantee maximum absorption of this immune-boosting mineral.

Folate

1 cup serving contains around 27 micrograms.

Tomatoes are high in folate, which is another nutrient that promotes good vision. Eating proper quantities of folate is necessary for red blood cell growth and may help to avoid age-related macular degeneration.

Folate is a naturally occurring form of this mineral found in fresh fruit such as tomatoes, while folic acid is a synthetic form that is often offered as a supplement or used to manufacture enriched bread and cereal.

Other Tomato Health Benefits

Disease-Preventing Antioxidants

Lycopene is the most abundant antioxidant found in tomatoes, although lutein, beta-carotene, and vitamin C are all present. A healthy lycopene consumption has been linked to a lower risk of numerous malignancies, including prostate cancer and several stomach cancers in particular.

These substances protect cancer by combating free radicals, which are errant particles that destroy healthy cells in the body.

Eyesight-Maintaining Carotenoids

Carotenoids are pigmenting molecules found in tomatoes that provide the red, yellow, and orange colours seen in these and other fruits and vegetables. Lycopene, lutein, and beta-carotene are antioxidants and carotenoids that are particularly crucial for preserving good vision.

Digestive Health Boosting Fiber + Water Content

When it comes to maintaining a healthy digestive tract, the precise mix of fiber and water found in tomatoes is a powerful partnership. In fact, tomatoes contain 95% water, so they keep you hydrated while also supporting appropriate digestive function.

Ideas for Getting More Tomatoes Into Your Diet

Tomatoes sliced and on a sandwich or wrap may be your go-to method to incorporate them in your diet, but their flexibility means there are a plethora of other ways to utilize them. Try one of the following suggestions or recipes:

• Just put a few chopped fresh tomatoes into a pot of your favorite store-bought tomato sauce and boil until the tomatoes are somewhat broken down but still keep their texture for a quick semi-homemade pasta sauce.
• Tomatoes and eggs complement each other well; experience the taste combination for yourself with our Fast N Delicious Greek Omelette.
• With these Vegetarian Tacos with Quinoa, you can make taco night a little healthier by cooking robust quinoa with fresh cherry tomatoes and red beans.
• Serve oven-roasted tomatoes over plain rice or any other grain, or as a side dish with any meat or plant-based meal. Don’t forget to add some fresh basil!
• Replace your traditional pasta and tomato sauce with one of our tomato pastas, such as Baked Feta Pasta or Sun Dried Tomato Pasta.
• Tomato soup isn’t only for children! This hearty dish is loaded with the nutritious benefits of tomatoes and is also beneficial to the spirit. Toss in some fresh basil, hot chile oil, or freshly grated parmesan cheese to make your bowl stand out.
• Two of our favorites for tomato sandwiches are the Vegan BLT Sandwich and the Avocado Toast with Carrot Bacon and Microgreens.

Tomato Nutrition FAQs

Do You Need to Wash Tomatoes?

In general, yes, you should wash your tomatoes before eating them. Tomatoes are a particularly vulnerable crop, hence pesticides are often employed. Tomatoes often appear on the Environmental Working Group’s Dirty Dozen list, which lists the fresh fruits and vegetables most likely to contain pesticide residue.

The crucial thing to remember here is that if you purchase organic tomatoes or cultivate your own, the need to wash them is considerably decreased since they are not subjected to the same harmful chemicals that commercial grocers employ. Yet, because of animal activity or human interaction, the tomatoes might still come into touch with other diseases.

Cooked Tomatoes vs. Fresh Tomatoes: Which is Healthier?

When it comes to most fruits and vegetables, you may believe that fresh is always superior. Cooking tomatoes, on the other hand, has some incredibly good health impacts! Cooked tomatoes contain higher levels of dietary lycopene than fresh tomatoes, according to research. The quantity of vitamin C in raw tomatoes, on the other hand, reduces dramatically when heated.

As a result, your best option is to incorporate both fresh and cooked tomatoes in your diet to get the best of both worlds!

Do Other Tomato Products Provide Health Benefits?

Although there are many amazing tomato products available, we’re going to stick with plain old-fashioned fresh tomatoes for this post. The nutritional differences between tomato sauce, marinara sauce, tomato paste, and tomato juice are just too considerable.

Although we can’t tell for sure what’s in your specific tomato product, in most circumstances, it will deliver lots of tomato-related health benefits in varied amounts.

Are There Any Health Concerns Associated with Eating Tomatoes?

You’d think there’d be no such thing as too much of a fresh fruit or vegetable, but there are a few things to consider while eating tomatoes as part of your normal diet!

Potassium Overload

or removed from the body, which might result in a severe potassium overdose in the blood. We know that potassium is necessary for many key bodily activities, but too much potassium may be dangerous for individuals with compromised renal function or those using particular beta-blockers. Both of these circumstances interfere with the absorption of potassium.

If any of these problems apply to you, get expert medical advice on how much potassium you should consume in your diet!

Acid Sensitivity

Tomatoes and tomato derivatives are very acidic, with pH levels ranging from 4.0 to 4.5. For many individuals, this amount of acidity is tolerable, but for those who suffer from acid reflux or other health issues, the high acidity of tomatoes may cause stomach trouble.

Nightshade Sensitivity

Nightshades have a lengthy history of being regarded as deadly or toxic to the human body, and this history, like most others, has a grain of truth!

Members of the nightshade family, such as tomatoes, potatoes, eggplant, and bell peppers, to mention a few, contain a plant chemical known as solanine. Although you’d have to ingest a virtually impossible quantity of solanine to become sick, those with inflammatory diseases may be more sensitive to its effects.

Nutrition and Health Benefits of Tomatoes: The Takeaway

Tomatoes should surely be on your list of healthy foods to consume! This low-fat, low-carb fruit is packed with vitamins and minerals as well as a deep savory taste. Making tomatoes a regular part of your diet can help boost your immune system, maintain your eye and skin health, combat cancer-causing free radical damage, and avoid heart and cardiovascular disease!

Try one of our top ideas or recipes to make eating tomatoes even more delightful, and if you need help storing fresh tomatoes, be sure to read our comprehensive How to Store Tomatoes guide!