Tomato Nutrition Facts: Complete Health Benefits & Data

One medium tomato (123g) contains just 22 calories while delivering 40% of your daily vitamin C, 20% of vitamin K, and powerful antioxidants like lycopene that reduce heart disease risk by 17-26% according to Harvard research. Tomatoes are nature's powerhouse for essential nutrients with minimal calories.

Why Tomato Nutrition Matters for Your Daily Health

Understanding tomato nutrition value isn't just for dietitians—it's essential knowledge for anyone seeking optimal health through food. As one of the world's most consumed vegetables (technically a fruit!), tomatoes deliver exceptional nutritional density that supports multiple body systems. Let's explore exactly what makes this vibrant produce item a nutritional superstar.

Complete Tomato Nutritional Profile Breakdown

When evaluating tomato nutrition facts per 100g, the data reveals why nutritionists consistently recommend daily consumption. The USDA's FoodData Central provides the most reliable tomato nutritional value chart for raw, red tomatoes:

Nutrient	Amount per 100g	%DV*
Calories	18 kcal	1%
Carbohydrates	3.9 g	1%
Dietary Fiber	1.2 g	4%
Vitamin C	14 mg	16%
Vitamin A	833 IU	17%
Vitamin K	7.9 mcg	10%
Potassium	237 mg	7%
Lycopene	2573 mcg	-

*% Daily Value based on a 2,000 calorie diet. Source: USDA FoodData Central

Science-Backed Health Benefits of Tomato Consumption

The impressive tomato vitamins and minerals profile translates to measurable health outcomes. Research published in the American Journal of Clinical Nutrition demonstrates that regular tomato consumption reduces cardiovascular disease risk through multiple mechanisms:

• Heart Protection: The potassium content (237mg per 100g) helps regulate blood pressure, while lycopene reduces LDL oxidation by 26% according to Harvard T.H. Chan School of Public Health research
• Cancer Prevention: Lycopene's antioxidant properties show particular effectiveness against prostate cancer, with men consuming 10+ weekly servings having 35% lower risk (Journal of the National Cancer Institute)
• Skin Health: Vitamin C content supports collagen production, while lycopene provides natural UV protection—consuming tomato paste daily for 10 weeks increased skin protection by 40% (Journal of Nutrition)

How Tomato Varieties Impact Nutritional Value

Not all tomatoes deliver identical nutritional value of tomatoes. Understanding these differences helps maximize health benefits:

Cherry vs. Beefsteak vs. Roma: Nutritional Differences

• Cherry tomatoes: Highest in vitamin C (18mg per 100g) and sugar content, making them ideal for raw consumption
• Beefsteak tomatoes: Largest size but slightly lower nutrient density per gram due to higher water content
• Roma tomatoes: Highest lycopene concentration (3400mcg per 100g), especially valuable when cooked

Maximizing Nutrient Absorption from Tomatoes

Simply eating tomatoes isn't enough—you need to optimize how to get maximum nutrition from tomatoes. Research reveals important context boundaries:

• Cooking increases lycopene bioavailability: Processing tomatoes into sauce or paste increases lycopene absorption by 2.5x compared to raw consumption (American Journal of Clinical Nutrition)
• Fat enhances absorption: Consuming tomatoes with healthy fats (like olive oil) boosts lycopene uptake by 40% due to its fat-soluble nature
• Avoid aluminum cookware: Cooking tomatoes in aluminum pots reduces vitamin C content by up to 30% according to USDA studies

Practical Ways to Incorporate Tomatoes for Optimal Nutrition

Transform your understanding of tomato health benefits into daily action with these evidence-based strategies:

1. Breakfast boost: Add diced tomatoes to scrambled eggs—they pair perfectly with the fat content to maximize lycopene absorption
2. Lunch enhancement: Create a Mediterranean salad with tomatoes, olive oil, and leafy greens for synergistic nutrient absorption
3. Dinner transformation: Simmer tomatoes into sauces—cooking for 30 minutes increases lycopene availability by 164%
4. Snack smarter: Choose cherry tomatoes with hummus instead of processed snacks for sustained energy

Common Misconceptions About Tomato Nutrition

Despite widespread consumption, several myths persist about tomato nutritional facts:

• "All tomatoes have the same nutrition": Actually, vine-ripened tomatoes contain up to 40% more lycopene than greenhouse-grown varieties (Cornell University study)
• "More tomatoes always mean more benefits": While generally safe, excessive consumption (over 30mg lycopene daily) may cause lycopenodermia—a harmless but noticeable orange skin tint
• "Canned tomatoes are nutritionally inferior": Canned tomatoes often have higher lycopene bioavailability due to the heating process during canning

Tomato Nutrition Through the Seasons: What Changes

Understanding seasonal variations in tomato nutrition value chart helps optimize consumption:

• Summer (peak season): Highest vitamin C and lycopene content—up to 50% more than off-season greenhouse varieties
• Fall/Winter: Canned or frozen tomatoes become valuable alternatives with comparable lycopene levels to fresh summer tomatoes
• Year-round tip: Choose deeply colored tomatoes regardless of season—color intensity directly correlates with lycopene concentration

Your Tomato Nutrition Questions Answered

Here are answers to the most frequently asked questions about tomato nutritional benefits: