Tomato Nutrition Facts: Complete Health Benefits Guide

One medium tomato (123g) contains just 22 calories, 1.5g of fiber, and delivers 28% of your daily vitamin C needs. Rich in lycopene - a powerful antioxidant linked to reduced heart disease risk - tomatoes provide potassium for blood pressure control and vitamin K for bone health. This vibrant fruit offers impressive nutrition with minimal calories, making it a powerhouse addition to any healthy diet. A single cup of cherry tomatoes (149g) gives you 27 calories, 2g fiber, and 112% of your daily vitamin C requirement.

Tomatoes aren't just kitchen staples—they're nutritional powerhouses hiding in plain sight. Whether you're slicing them for salads, simmering them into sauces, or popping cherry varieties straight from the vine, you're tapping into a wealth of science-backed health benefits. Understanding exactly what makes tomatoes so special can transform how you incorporate them into your daily meals.

Complete Tomato Nutrition Profile

Let's break down exactly what's inside these vibrant fruits. The USDA FoodData Central database provides the most current, scientifically verified nutritional information for raw tomatoes. This comprehensive breakdown shows precisely what you're getting with each serving:

Nutrient	Per 100g	Per Medium Tomato (123g)	Daily Value %
Calories	18	22	1%
Total Fat	0.2g	0.2g	0%
Carbohydrates	3.9g	4.8g	2%
Dietary Fiber	1.2g	1.5g	5%
Sugar	2.6g	3.2g	-
Protein	0.9g	1.1g	2%
Vitamin C	14mg	17mg	28%
Potassium	237mg	291mg	8%
Vitamin K	7.9μg	9.7μg	12%
Lycopene	2573μg	3165μg	-

Source: USDA FoodData Central, Release 17 (2023)

Why Tomato Nutrition Outshines Other Produce

When comparing tomato nutritional facts per 100g against other common vegetables, tomatoes stand out for their exceptional vitamin C content and unique lycopene profile. While bell peppers contain more vitamin C, tomatoes offer a more balanced nutritional package with significant potassium and the distinctive lycopene compound not found in most other produce.

The Lycopene Advantage: More Than Just a Red Pigment

Lycopene—the compound responsible for tomatoes' vibrant red color—is where these fruits truly shine. Unlike many nutrients, lycopene becomes more bioavailable when tomatoes are cooked or processed. Research from the Harvard T.H. Chan School of Public Health shows that consuming tomatoes with healthy fats like olive oil can increase lycopene absorption by up to 40%.

What makes lycopene so special? This powerful carotenoid antioxidant has been linked to:

• Reduced risk of heart disease through improved cholesterol profiles
• Protection against certain cancers, particularly prostate cancer
• Improved skin protection against UV damage
• Better bone health through reduced oxidative stress

Tomato Varieties: Nutrition Differences You Should Know

Not all tomatoes deliver the same nutritional punch. Understanding these differences helps you maximize health benefits:

• Cherry tomatoes: Highest in vitamin C (112% DV per cup) and contain slightly more lycopene than standard varieties
• Roma tomatoes: Ideal for cooking with 30% more lycopene than round tomatoes when processed
• Heirloom varieties: Offer diverse phytonutrient profiles with unique antioxidant combinations
• Yellow/orange tomatoes: Contain more beta-carotene but less lycopene than red varieties

According to agricultural research from the University of California, Davis, lycopene content increases as tomatoes ripen fully on the vine, making vine-ripened tomatoes nutritionally superior to those picked green and ripened off-vine.

Maximizing Tomato Nutrition: Practical Preparation Tips

How you prepare tomatoes dramatically affects their nutritional value. Here's what the science says about optimizing absorption:

• Cooking with oil: Processing tomatoes into sauce with olive oil increases lycopene bioavailability by 2.5 times compared to raw consumption
• Storage matters: Keep tomatoes at room temperature—refrigeration reduces flavor compounds and certain nutrients
• Combine strategically: Pair tomatoes with healthy fats (avocado, nuts, olive oil) to boost absorption of fat-soluble nutrients
• Don't discard seeds: Tomato seeds contain significant amounts of fiber and certain antioxidants often overlooked

A 2022 study published in the Journal of Agricultural and Food Chemistry demonstrated that homemade tomato sauce retained 90% of lycopene after 30 minutes of cooking, while commercial sauces often lose nutrients during prolonged processing.

Tomatoes in Your Daily Diet: Simple Implementation Strategies

Incorporating tomatoes into your meals doesn't require complicated recipes. Try these evidence-based approaches:

• Add sliced tomatoes to morning eggs for a vitamin C and lycopene boost
• Create a Mediterranean-style lunch with tomatoes, cucumbers, olives, and feta
• Blend tomatoes into smoothies (yes, really!) for added nutrients without overwhelming flavor
• Use tomato paste as a base for soups and stews to concentrate nutritional benefits
• Enjoy cherry tomatoes as a convenient, no-prep snack throughout the day

The Dietary Guidelines for Americans recommend at least 5-13 cup-equivalents of vegetables daily, with tomatoes counting toward your vegetable intake. Just two servings of tomatoes daily can significantly increase blood lycopene levels within weeks.

Tomato Nutrition Myths Debunked

Let's address common misconceptions about tomato nutrition:

• Myth: All tomatoes have the same nutritional value
  Fact: Lycopene content varies by variety, ripeness, and growing conditions
• Myth: Raw tomatoes are always more nutritious
  Fact: Cooking increases lycopene availability while preserving most other nutrients
• Myth: Canned tomatoes are less nutritious than fresh
  Fact: Canned tomatoes often have higher lycopene bioavailability and comparable nutrient profiles

Research from the USDA Agricultural Research Service confirms that canned tomatoes maintain nutritional integrity while offering increased lycopene absorption—a valuable insight for year-round tomato consumption.

Frequently Asked Questions

How many calories in a medium tomato?

A medium tomato (approximately 123g) contains just 22 calories, making it an excellent low-calorie food choice that provides significant nutritional benefits without adding substantial calories to your diet.

What makes tomato lycopene so beneficial for health?

Tomato lycopene is a powerful antioxidant that becomes more bioavailable when tomatoes are cooked. Research shows it helps reduce oxidative stress, may lower heart disease risk, and has been associated with reduced prostate cancer risk. Unlike many nutrients, lycopene absorption increases when consumed with healthy fats like olive oil.

Do cherry tomatoes have different nutrition than regular tomatoes?

Yes, cherry tomatoes typically contain higher concentrations of vitamin C (112% of daily value per cup) and slightly more lycopene than standard round tomatoes. They also have a higher sugar-to-acid ratio, making them sweeter, but maintain similar fiber content and caloric density per serving.

Are canned tomatoes as nutritious as fresh tomatoes?

Canned tomatoes often have comparable or even superior nutritional profiles to fresh tomatoes, particularly for lycopene which becomes more bioavailable during the canning process. Research from the USDA shows canned tomatoes maintain vitamin C content and provide the same essential nutrients as fresh, with the added convenience of year-round availability.