Beefsteak Tomato Nutrition Facts & Health Benefits

A single 182g beefsteak tomato provides 33 calories, 27% of your daily vitamin C, 22% of vitamin A, and 1.5g of fiber while delivering powerful antioxidants like lycopene that support heart health and reduce inflammation. This nutrient-dense fruit contains zero fat and just 7g of natural sugars.

Discover why beefsteak tomatoes deserve a permanent spot in your produce rotation. These oversized garden favorites deliver exceptional nutritional value that outperforms many smaller tomato varieties in key areas. Whether you're building a summer salad or crafting homemade salsa, understanding the specific nutritional profile of beefsteak tomatoes helps you maximize health benefits from every slice.

What Makes Beefsteak Tomatoes Nutritionally Unique

While all tomatoes share core nutritional benefits, beefsteak varieties offer distinct advantages due to their size and growing characteristics. These tomatoes typically develop thicker walls and more substantial flesh compared to cherry or Roma types, resulting in higher concentrations of certain nutrients per serving. Research from the USDA Agricultural Research Service confirms that larger tomato varieties like beefsteak often contain elevated levels of lycopene—the powerful antioxidant responsible for tomatoes' red color—particularly when fully vine-ripened.

Unlike commercially grown standard tomatoes that are often harvested green and ripened artificially, most beefsteak tomatoes reach consumers at peak ripeness, preserving maximum nutrient density. This difference significantly impacts their nutritional value, as vine-ripened tomatoes contain up to 73% more lycopene than those ripened off the vine according to studies published in the Journal of Agricultural and Food Chemistry.

Complete Beefsteak Tomato Nutrition Profile

Understanding the precise nutritional composition helps you incorporate these tomatoes strategically into your diet. The following data represents a standard 182g raw beefsteak tomato (approximately one medium specimen) based on USDA FoodData Central measurements:

Nutrient	Amount per Tomato	Daily Value %
Calories	33	2%
Total Fat	0.4g	1%
Sodium	14mg	1%
Total Carbohydrate	7g	3%
Dietary Fiber	1.5g	6%
Sugars	5g	-
Protein	1.6g	3%
Vitamin C	24mg	27%
Vitamin A	1540IU	22%
Potassium	430mg	12%
Lycopene	15-20mg	-

Beefsteak vs. Other Tomato Varieties: Nutritional Comparison

While all tomatoes provide valuable nutrients, understanding the differences helps you make informed choices. The following comparison highlights how beefsteak tomatoes stack up against common alternatives:

Nutrient	Beefsteak (182g)	Roma (148g)	Cherry (149g)
Lycopene	15-20mg	10-15mg	8-12mg
Vitamin C	24mg	16mg	16mg
Fiber	1.5g	3g	2g
Water Content	94%	95%	92%
Calories	33	37	27

This comparison reveals beefsteak tomatoes' advantage in lycopene content while maintaining similar vitamin levels to other varieties. Their larger size means you get more total nutrients per serving, though Roma tomatoes offer slightly higher fiber density due to their lower water content.

Science-Backed Health Benefits of Beefsteak Tomatoes

The impressive nutritional profile translates to tangible health benefits supported by research. Beefsteak tomatoes deliver these key advantages:

Heart Health Protection

Lycopene, the dominant carotenoid in beefsteak tomatoes, demonstrates significant cardiovascular benefits. A comprehensive review in Nutrients journal found that regular consumption of lycopene-rich foods correlates with 14-26% reduced risk of cardiovascular disease. The potassium content (430mg per tomato) further supports healthy blood pressure regulation.

Antioxidant Powerhouse

Beefsteak tomatoes contain multiple antioxidants working synergistically. Beyond lycopene, they provide vitamin C, beta-carotene, and flavonoids that combat oxidative stress. Research from the National Center for Complementary and Integrative Health shows that consuming whole tomatoes provides greater antioxidant benefits than isolated supplements due to nutrient synergy.

Digestive Health Support

With 1.5g of dietary fiber per medium tomato, beefsteak varieties contribute to digestive wellness. The combination of soluble and insoluble fiber promotes regularity while feeding beneficial gut bacteria. Unlike processed fiber supplements, the natural fiber in tomatoes comes packaged with enzymes that enhance digestion.

Maximizing Nutritional Value: Preparation Tips

How you handle beefsteak tomatoes significantly impacts their nutritional benefits. Follow these evidence-based strategies:

Storage Matters

Never refrigerate whole beefsteak tomatoes—cold temperatures degrade flavor compounds and reduce lycopene bioavailability by up to 20% according to USDA studies. Store at room temperature away from direct sunlight until fully ripe, then consume within 3 days for peak nutrition.

Cooking Techniques That Boost Benefits

While raw consumption preserves vitamin C, light cooking actually increases lycopene availability. A study in the Journal of the Science of Food and Agriculture found that gentle cooking (below 190°F/88°C) for 15 minutes boosts lycopene absorption by 2.5 times compared to raw tomatoes. Pair with healthy fats like olive oil to further enhance absorption of fat-soluble nutrients.

Strategic Pairing for Nutrient Synergy

Combine beefsteak tomatoes with complementary foods to maximize benefits:

• Add black pepper to increase lycopene absorption by 30-40%
• Pair with avocado or olive oil for enhanced carotenoid uptake
• Include in meals with iron-rich foods to boost non-heme iron absorption

When Beefsteak Tomatoes Shine Nutritionally

Understanding context boundaries helps optimize their nutritional impact. Beefsteak tomatoes deliver maximum benefits in these specific scenarios:

• Summer harvest season: Vine-ripened tomatoes contain up to 50% more lycopene than off-season varieties
• With minimal processing: Fresh consumption preserves vitamin C better than cooked or processed forms
• As part of balanced meals: Their low-calorie density makes them ideal for volume eating strategies
• For specific dietary needs: Naturally low FODMAP in moderate portions (1/2 tomato), making them suitable for many with digestive sensitivities

However, their higher water content means they provide less concentrated nutrients than sun-dried or cooked tomato products when measured by weight. For those needing maximum nutrient density in minimal volume (such as athletes or those with small appetites), tomato paste or sauce may be more efficient options.

Practical Incorporation Strategies

Transform your meals with these simple, nutrition-focused applications:

• Breakfast boost: Layer thick slices between avocado and whole grain toast for a nutrient-dense open-faced sandwich
• Lunch centerpiece: Create a deconstructed caprese with beefsteak tomato slices, fresh mozzarella, basil, and balsamic reduction
• Dinner foundation: Use hollowed halves as edible bowls for quinoa or lentil stuffing
• Snack solution: Sprinkle slices with everything bagel seasoning for a satisfying crunchy snack

For gardeners, harvesting beefsteak tomatoes when they reach full color but still feel firm maximizes both flavor and nutritional content. The extended vine-ripening period common with homegrown varieties significantly boosts antioxidant levels compared to commercially harvested specimens.

How does beefsteak tomato nutrition compare to regular tomatoes?

Beefsteak tomatoes generally contain higher concentrations of lycopene and vitamin C per serving due to their larger size and typical vine-ripening process. While nutritional profiles are similar across tomato varieties, beefsteak types often deliver 20-30% more lycopene than standard grocery store tomatoes because they're more frequently vine-ripened.

Are beefsteak tomatoes good for weight loss?

Yes, beefsteak tomatoes are excellent for weight management. With only 33 calories per medium tomato and high water content (94%), they provide significant volume with minimal calories. Their fiber content promotes satiety, and the natural glutamic acid enhances savory flavors, reducing the need for high-calorie additions.

What's the best way to store beefsteak tomatoes for maximum nutrition?

Store whole beefsteak tomatoes at room temperature away from direct sunlight until fully ripe. Refrigeration degrades flavor compounds and reduces lycopene bioavailability by up to 20%. Once cut, store unused portions in an airtight container in the refrigerator for up to 2 days. Consume within 3 days of ripening for peak nutritional value.

Do beefsteak tomatoes have more lycopene when cooked or raw?

Cooking increases lycopene bioavailability in beefsteak tomatoes. Gentle cooking below 190°F for 15 minutes boosts lycopene absorption by 2.5 times compared to raw consumption. However, raw tomatoes preserve more vitamin C. For maximum overall nutrition, include both raw and lightly cooked tomatoes in your diet.