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.

One 2.5 inch diameter tomato:
Water 116 grams
Calories 22 kcal
Protein 1 gram
Total lipid (fat) .25 gram
Carbohydrates 5 grams
Sugars 3.25 grams

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.

Calcium, Ca 12 mg
Iron, Fe .33 mg
Magnesium, Mg 14 mg
Phosphorus, P 30 mg
Potassium, K 292 mg
Sodium, Na 6 mg
Zinc, Zn 0.21 mg
Copper, Cu 0.073 mg
Manganese, Mn 0.140 mg
Fluoride, F 2.8 mcg
Tomato Nutrition Facts - U.S. Dept. of Agriculture

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.

Vitamin C 15.6 mg
Thiamin 0.046 mg
Riboflavin 0.023 mg
Niacin 0.731 mg
Pantothenic acid 0.109 mg
Vitamin B-6 0.098 mg
Folate, total 18 mcg
Folate, food 18 mcg
Choline, total 8.2 mg
Betaine 0.1 mcg
Carotene, beta 552 mcg
Carotene, alpha 124 mcg
Vitamin A 1025 IU
Lycopene 3165 mcg
Lutein + zeaxanthin 151 mcg
Vitamin E (alpha-tocopherol) 0.66 mg
Tocopherol, beta 0.01 mg
Tocopherol, gamma 0.15 mg
Vitamin K 9.7 mcg
Carotenes 1,715 mcg
Fiber 1 g
Iron 0.5 mg
Potassium 250 mg
Vitamin C 12.7 mg
Vitamin E 1.2 mg
Tomato Nutrition Facts - U.S. Dept. of Agriculture

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


Have your say about what you just read! Leave me a comment in the box below.

Burpee Gardening

Gardener's Supply Company