Tomato Nutritional Value Per 100g
Tomato Nutritional Value Per 100g
Tomatoes are one of the most versatile and commonly consumed vegetables, though technically a fruit, across the globe. Their rich flavor and wide culinary uses make them a staple in countless dishes. Beyond their delicious taste, tomatoes offer a variety of health benefits due to their impressive nutritional profile. Understanding the nutritional value of tomatoes per 100 grams can help you make more informed decisions about incorporating them into your diet.
In this guide, we’ll break down the key nutrients found in tomatoes, their health benefits, and why they are a vital part of a balanced diet.
1. Tomato Nutritional Value Per 100g Calories and Macronutrients
Per 100 grams, a tomato contains the following macronutrients:
| Calories | 18 kcal |
| Protein | 0.9 grams |
| Carbohydrates | 3.9 grams |
| Sugar | 2.6 grams |
| Dietary Fiber | 1.2 grams |
| Fats | 0.2 grams |
| Saturated Fat | 0.03 grams |
| Monounsaturated Fat | 0.03 grams |
| Polyunsaturated Fat | 0.08 grams
|
Calories:
With only 18 kcal per 100 grams, tomatoes are a low-calorie food that can be enjoyed in large quantities without contributing significantly to daily calorie intake. This makes them an excellent addition to weight management diets.
Protein:
Though tomatoes are not a significant source of protein, they contain a small amount that can contribute to your overall intake when consumed with other protein-rich foods.
Carbohydrates:
Tomatoes are low in carbohydrates, with just 3.9 grams per 100 grams. Of these, 2.6 grams come from naturally occurring sugars, which provide a slightly sweet taste to the fruit. The carbohydrate content is relatively low, making tomatoes a good option for people following a low-carb diet.
Fiber:
Dietary fiber is essential for digestive health, and tomatoes contain 1.2 grams of fiber per 100 grams. Fiber aids in digestion, helps regulate blood sugar levels, and supports overall gut health. Including fiber-rich foods like tomatoes can contribute to a well-functioning digestive system.
2. Tomato Nutritional Value Per 100g Vitamins in Tomatoes
Tomatoes are a rich source of vitamins that are essential for various bodily functions. Here is a breakdown of the key vitamins present in tomatoes per 100 grams:
| Vitamin C | 13.7 mg | (15% of the daily value) |
| Vitamin K | 7.9 mcg | (10% of the daily value) |
| Vitamin A (from beta-carotene) | 42 mcg | (5% of the daily value) |
| Vitamin B9 (Foliate) | 15 mcg | (4% of the daily value) |
Vitamin C:
Tomatoes are an excellent source of vitamin C, an antioxidant that supports the immune system, promotes skin health, and aids in wound healing. Vitamin C is also necessary for the absorption of iron, making tomatoes a great addition to iron-rich meals.
Vitamin K:
Vitamin K has its function in the production of blood clotting proteins and is essential for bone health. The amount of vitamin K found in tomatoes supports these functions, especially when combined with other vitamin K-rich foods in your diet.
Vitamin A (Beta-Carotene):
Tomatoes provide a small amount of vitamin A, primarily from beta-carotene, a precursor to vitamin A. This vitamin is vital for eye health, skin integrity, and the immune system.
Folate (Vitamin B9):
Folate is important for DNA synthesis, cell growth, and proper brain function. It is especially important for expectant mothers since it protects the developing embryo from neural tube abnormalities.
3. Tomato Nutritional Value Per 100g Minerals in Tomatoes
Tomatoes are a good source of essential minerals, which play important roles in various bodily processes. You get the following for every 100 grams:
| 237 mg of | Potassium | (7% of the daily value) |
| Magnesium | 11 mg | (3% of the daily value) |
| Phosphorus | 24 mg | (3% of the daily value) |
| Calcium | 10 mg | (1% of the daily value) |
| Iron | 0.27 mg | (2% of the daily value) |
Potassium:
Tomatoes are a notable source of potassium, an essential electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals. Consuming enough potassium is linked to lowered blood pressure and a decreased risk of heart disease.
Magnesium:
Although the amount of magnesium in tomatoes is modest, it is still beneficial. Magnesium supports muscle and nerve function, regulates blood pressure, and helps maintain bone health.
Phosphorus:
Phosphorus is involved in energy production and is a key component of cell membranes. The phosphorus content in tomatoes supports these functions, although other foods are needed for a substantial intake.
Calcium:
While not a major source of calcium, tomatoes provide a small amount of this mineral, this is essential for bone health, muscle function, and nerve signaling.
Iron:
Tomatoes contain a small amount of iron, which is important for oxygen transport in the blood and overall energy production. Pairing tomatoes with vitamin C-rich foods, such as themselves, can enhance iron absorption.
4. Antioxidants and Phytochemicals
Tomatoes are rich in various antioxidants and phytochemicals that provide additional health benefits beyond basic nutrition. The most notable include:
Lycopene:
Tomatoes contain large amounts of the potent antioxidant lycopene. It gives tomatoes their vibrant red color and has been linked to a lower risk of heart disease, certain cancers (particularly prostate cancer), and protection against UV damage. Cooking tomatoes increases the bioavailability of lycopene, making cooked tomato products like sauces and soups particularly beneficial.
Beta-Carotene:
As mentioned earlier, beta-carotene is a precursor to vitamin A and functions as an antioxidant. It boosts immunity, keeps skin and eyes healthy, and shields cells from damage brought on by free radicals.
Chlorogenic Acid:
This antioxidant is found in tomatoes and helps reduce inflammation and lower blood pressure, contributing to overall heart health.
Naringenin:
Tomato skin contains a flavonoid called naringenin. It has anti-inflammatory and antioxidant properties and may support heart health by reducing oxidative stress.
5. Health Benefits of Tomatoes
The combination of vitamins, minerals, fiber, and antioxidants in tomatoes offers a wide range of health benefits:
Heart Health:
Tomatoes’ high potassium, fiber, vitamin C, and lycopene content all contribute to better heart health. Potassium helps regulate blood pressure, while lycopene helps reduce cholesterol levels and protect
Cancer Prevention:
Lycopene, in particular, has been studied for its potential to reduce the risk of various cancers, especially prostate cancer. The antioxidant properties of lycopene and other compounds in tomatoes help neutralize free radicals, which can contribute to cancer development.
Skin Health:
The vitamin C and lycopene in tomatoes are known to promote healthy, glowing skin. Lycopene also offers some protection against UV damage, although it should not replace sun protection measures like sunscreen.
Digestive Health:
Tomatoes’ fiber content helps support a healthy digestive system by promoting regular bowel movements and preventing constipation. Additionally, fiber can help regulate blood sugar levels and reduce cholesterol.
Weight Management:
Due to their low calorie and high water content, tomatoes are an excellent food for weight management. They help you feel full and hydrated without adding many calories to your diet.
Last word
Tomatoes, with their low calorie content and impressive nutrient density, are a valuable addition to any diet. Whether eaten raw, cooked, or processed, they offer a wide range of health benefits, from supporting heart health to reducing cancer risk and promoting beautiful skin. With their rich supply of vitamins, minerals, antioxidants, and fiber, tomatoes are a nutritional powerhouse that should be a regular part of your meals. By incorporating tomatoes into your daily diet, you can enjoy both their delicious taste and their numerous health benefits.
