Tomato Nutrition Facts: Complete Nutritional Profile Revealed

One medium tomato (123g) delivers 22 calories, 28% of your daily vitamin C needs, and powerful antioxidants like lycopene—all while providing just 1.5g of fiber and essential potassium with virtually no fat or sodium.

Tomatoes aren't just kitchen staples—they're nutritional powerhouses hiding in plain sight. Understanding their complete nutritional profile helps you maximize health benefits while enjoying their vibrant flavor in everyday meals. Let's explore exactly what makes this humble fruit (yes, botanically a fruit!) such an essential component of balanced diets worldwide.

Complete Nutritional Breakdown of Tomatoes

When evaluating the nutritional value of a fresh tomato, USDA FoodData Central provides the most reliable measurements. A single medium tomato (approximately 123 grams) contains:

Nutrient	Amount per Medium Tomato	Daily Value %
Calories	22	1%
Carbohydrates	4.8g	2%
Dietary Fiber	1.5g	5%
Vitamin C	17mg	28%
Vitamin K	7.9mcg	10%
Potassium	290mg	8%
Lycopene	3.7mg	-

This comprehensive tomato nutrition facts chart reveals why nutritionists consistently recommend including tomatoes in daily meal planning. Unlike many processed foods that require careful label reading, tomatoes deliver their nutritional benefits naturally and without additives.

Key Nutrients and Their Health Impact

The nutritional composition of tomatoes becomes truly impressive when examining specific components:

Vitamin C Powerhouse

With nearly one-third of your recommended daily vitamin C in a single serving, tomatoes significantly contribute to immune function and skin health. According to the National Institutes of Health, vitamin C acts as both an antioxidant and essential cofactor for enzymatic reactions involved in collagen synthesis. This explains why regular tomato consumption correlates with improved skin elasticity and wound healing in population studies.

Lycopene: The Antioxidant Star

Lycopene, the compound responsible for tomatoes' red color, demonstrates remarkable health properties. Research published in the American Journal of Clinical Nutrition shows that lycopene absorption increases by up to 400% when tomatoes are cooked with healthy fats like olive oil. This explains why Mediterranean diets—rich in tomato-based sauces—show strong correlations with reduced cardiovascular disease risk.

Potassium for Heart Health

Each medium tomato provides more potassium than many sports drinks, supporting healthy blood pressure regulation. The American Heart Association emphasizes potassium's role in counteracting sodium's effects, making tomatoes particularly valuable for those monitoring cardiovascular health.

How Preparation Affects Nutritional Value

Understanding the impact of cooking on tomato nutrition helps maximize benefits. Contrary to popular belief, cooking actually enhances certain nutrients:

• Raw tomatoes: Best for preserving vitamin C content
• Cooked tomatoes: Increases lycopene bioavailability by breaking down cell walls
• Tomato paste: Concentrates nutrients, providing 75mg lycopene per half-cup
• With healthy fats: Adding olive oil increases carotenoid absorption by 4x

This preparation timeline demonstrates how different cooking methods affect key nutrients:

Preparation Method	Vitamin C Retention	Lycopene Availability	Best For
Raw (sliced)	100%	20%	Salads, fresh salsas
Lightly cooked	75%	60%	Pasta sauces, soups
Processed (paste)	40%	100%	Cooking bases, stews

Tomatoes in Specialized Diets

For those following specific eating patterns, understanding the nutritional profile of tomatoes for different diets proves valuable:

Low-Sodium Diets

With just 9mg of sodium per medium tomato, they're ideal for blood pressure management. The DASH diet (Dietary Approaches to Stop Hypertension) specifically recommends 4-6 servings of vegetables like tomatoes daily.

Diabetic Meal Planning

With a glycemic load of only 1, tomatoes won't spike blood sugar. The American Diabetes Association lists tomatoes among "non-starchy vegetables" that can be eaten freely.

Weight Management

At just 22 calories per serving with substantial water content (95% water), tomatoes create volume eating—helping you feel full while consuming fewer calories.

Common Misconceptions About Tomato Nutrition

Several myths persist about tomato nutritional content. Let's examine the facts:

• "All tomatoes have the same nutrition" — Research from the Journal of Agricultural and Food Chemistry shows heirloom varieties contain up to 50% more lycopene than standard grocery store tomatoes
• "Canned tomatoes are less nutritious" — Actually, canned tomatoes often have higher lycopene bioavailability due to the heat processing during canning
• "Tomato seeds should be removed for better nutrition" — The seeds contain valuable fiber and additional antioxidants—removing them decreases overall nutritional value

Practical Tips for Maximizing Tomato Nutrition

Implement these evidence-based strategies to get the most from your tomatoes:

1. Pair with healthy fats: Add olive oil to tomato salads to boost carotenoid absorption
2. Store at room temperature: Refrigeration reduces flavor compounds and texture quality
3. Use the whole tomato: Include seeds and gel for maximum fiber and nutrient content
4. Choose seasonal varieties: Summer-harvested tomatoes contain up to 30% more vitamin C
5. Combine with brassicas: Eating tomatoes with broccoli enhances sulforaphane absorption

When selecting tomatoes for optimal nutritional value of ripe tomatoes, look for deep, uniform color and slight give when gently squeezed. The darkest red varieties typically contain the highest lycopene concentrations.

Tomatoes vs. Other Common Vegetables

How does the nutritional comparison between tomatoes and other vegetables stack up? This analysis reveals tomatoes' unique advantages:

Nutrient	Tomato	Cucumber	Red Bell Pepper	Carrot
Vitamin C (per 100g)	14mg	2.8mg	128mg	5.9mg
Lycopene (mg)	2.5	0	0	0
Calories (per 100g)	18	15	31	41
Potassium (mg)	237	147	211	320

This vegetable nutritional value comparison shows tomatoes uniquely combine moderate vitamin C with significant lycopene—a combination rarely found in other common vegetables. While bell peppers contain more vitamin C and carrots more beta-carotene, tomatoes offer a distinctive nutritional profile that complements rather than competes with other produce.

Seasonal Availability and Nutritional Impact

The seasonal variation in tomato nutritional content significantly affects their health benefits. According to USDA Agricultural Research Service data:

• Summer-harvested tomatoes contain 20-30% more vitamin C than winter-grown varieties
• Lycopene levels peak in August and September during full sun exposure
• Greenhouse-grown tomatoes typically have 15% less lycopene than field-grown
• Vitamin K content remains relatively stable year-round

For maximum nutritional benefits of seasonal tomatoes, prioritize locally grown, vine-ripened varieties during summer months. When out of season, canned tomatoes provide consistent nutritional value with enhanced lycopene availability.

How does cooking affect the nutritional value of tomatoes?

Cooking tomatoes increases lycopene bioavailability by up to 400% while reducing vitamin C content by about 25%. The net nutritional benefit favors cooked tomatoes for lycopene absorption, especially when prepared with healthy fats like olive oil.

Are cherry tomatoes as nutritious as regular tomatoes?

Cherry tomatoes contain slightly higher concentrations of certain nutrients, with up to 20% more vitamin C and 15% more lycopene per gram than standard slicing tomatoes. Their smaller size means you consume more skin-to-flesh ratio, which increases fiber and antioxidant intake.

Can tomatoes help with weight loss?

Yes, tomatoes support weight management through multiple mechanisms: low calorie density (22 calories per medium tomato), high water content (95%), and significant fiber content. Their volume helps create satiety while contributing minimal calories to your daily intake.

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

Store tomatoes at room temperature away from direct sunlight until fully ripe. Refrigeration should be avoided as it reduces flavor compounds and can decrease certain nutrient levels. Once cut, store in an airtight container in the refrigerator for no more than two days.

How much lycopene is in a typical tomato serving?

A medium tomato (123g) contains approximately 3.7mg of lycopene. Cooking increases lycopene availability, with tomato paste providing about 75mg per half-cup serving. The body absorbs lycopene more efficiently when consumed with healthy fats like olive oil.