Tomato Nutrition Facts

Tomato nutrition facts give many reasons other than great flavor to make them a large part of your diet. The nutritional value of tomatoes has been extensively researched and several key findings are worth highlighting. The table below includes a near complete chemical analysis, but the most important contributions to your health are the antioxidants, followed by significant amounts of Vitamin E, somewhat less amounts of vitamin C, and a small amount of beta carotene.

Tomatoes contain one of nature's most powerful antioxidants

Lycopene, a powerful antioxidant, is found almost exclusively in tomatoes, which get their rich red color from this nutrient. People who eat more of foods rich in antioxidants have been shown to have lower levels of several forms of cancer, as well as of heart disease, stroke, and cataracts. In an Italian study, where tomatoes play a major dietary role, a group of subjects suffering from colorectal and other digestive tract cancers were found to have consumed tomatoes in significantly lower amounts than by a healthy control group. Research studies focusing on lycopene and tomato consumption have time after time found an association between greater consumption and lower prostate cancer risk. In an analysis of 21 studies, men who ate the greatest amounts of raw tomatoes showed an 11 percent decrease in risk for prostate cancer and there was a 19 percent reduction in risk among those who ate the most cooked tomatoes.

Which is more nutritious, raw or cooked tomatoes?

Both are good. The nutritional value of canned tomatoes is similar to fresh, except for somewhat lower carotenes and vitamin C. Tomato paste and dried tomatoes are also rich in carotenes and vitamin E. Lycopene absorption, however, was found to be not lower, but higher after eating cooked tomato products, according to a German research study. Adding a small amount of fat during the preparation of a tomato dish also was determined to be beneficial, as it allowed more of the lycopene to be absorbed into the bloodstream.

Vitamin percentage of recommended daily allowance (RDA)

A medium-sized tomato contributes 40% of vitamin C, which is important in forming collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels and aids in the absorption of iron. It supplies 20% of vitamin A which plays roles in vision, our immune system, and skin health and other benefits. It contributes 15% of vitamin K, which is known as the blood clotting vitamin, and it contributes 4% of iron. The tomato is also a source of dietary fiber, containing as much as a slice of whole wheat bread, or about 7% of the RDA.

Tomato nutrition facts prove that tomatoes are one of the healthiest foods on your table!