Tomato Nutrition Facts: Complete Value Per 100g (2024 Data)

 A single 100g serving of raw tomatoes contains just 18 calories, 3.9g carbohydrates, 0.9g protein, 0.2g fat, and delivers 14% of your daily vitamin C needs plus 21% of vitamin K. This nutrient-dense fruit provides lycopene, potassium, and multiple antioxidants essential for heart health and inflammation reduction.

Why Tomato Nutrition Matters for Your Daily Diet

Tomatoes aren't just kitchen staples—they're nutritional powerhouses that deliver exceptional health benefits in a low-calorie package. Understanding the precise nutritional composition per 100g helps you make informed dietary choices whether you're managing weight, addressing specific health concerns, or simply optimizing your daily nutrition.

Complete Tomato Nutritional Profile Per 100g

Based on the latest USDA FoodData Central database (Release 2024), here's the comprehensive nutritional breakdown for raw, ripe tomatoes:

Nutrient	Amount per 100g	% Daily Value*
Calories	18 kcal	1%
Water	94.5g	-
Protein	0.9g	2%
Total Fat	0.2g	0%
Carbohydrates	3.9g	1%
Dietary Fiber	1.2g	4%
Sugars	2.6g	-
Vitamin C	13.7mg	15%
Vitamin A	833 IU	17%
Vitamin K	7.9μg	10%
Potassium	237mg	7%
Lycopene	2573μg	-
Beta-carotene	472μg	-

*Percent Daily Values based on a 2,000 calorie diet. Individual needs may vary.

Key Nutrients and Their Health Impact

Tomatoes deliver several critical nutrients that work synergistically to support your health:

Lycopene: The Red Powerhouse

This potent carotenoid antioxidant gives tomatoes their characteristic red color and offers remarkable health benefits. Research from the National Institutes of Health shows lycopene absorption increases by up to 400% when tomatoes are cooked with healthy fats. Unlike many nutrients, lycopene becomes more bioavailable through processing—making tomato paste and sauce excellent sources.

Vitamin C and Antioxidant Network

While oranges often get credit for vitamin C, tomatoes provide a substantial amount (13.7mg per 100g) along with complementary antioxidants like beta-carotene and lutein. This antioxidant network works together to combat oxidative stress more effectively than any single compound alone, as demonstrated in studies published in the Free Radical Biology and Medicine journal.

Potassium for Cardiovascular Health

With 237mg of potassium per 100g, tomatoes contribute significantly to maintaining healthy blood pressure levels. The American Heart Association emphasizes potassium's role in counteracting sodium's effects, making tomatoes an excellent addition to heart-healthy diets.

How Preparation Affects Nutritional Value

Your method of consuming tomatoes dramatically impacts which nutrients you absorb:

Raw tomatoes: Best for preserving vitamin C and certain water-soluble nutrients
Cooked tomatoes: Increases lycopene bioavailability by breaking down cell walls (up to 3.5x more absorption)
Tomatoes with healthy fats: Olive oil or avocado significantly enhances absorption of fat-soluble nutrients like lycopene and beta-carotene
Processed tomato products: Tomato paste contains approximately 75mg lycopene per 100g compared to 2.5mg in raw tomatoes

Practical Applications in Your Daily Diet

Understanding tomato nutrition helps you maximize health benefits through strategic consumption:

For Heart Health Optimization

Combine 100g of cooked tomatoes (providing 2573μg lycopene) with 1 tablespoon of olive oil to create a heart-protective meal component. This combination leverages both the potassium content (237mg) and enhanced lycopene absorption to support cardiovascular function.

For Immune Support

Pair raw tomatoes with bell peppers in salads to create a vitamin C powerhouse. While 100g of tomatoes provides 15% of your daily vitamin C needs, combining with other vitamin C-rich foods creates a synergistic immune-boosting effect.

Dietary Planning Considerations

With only 18 calories and 3.9g carbohydrates per 100g, tomatoes fit well into various dietary approaches:

Low-carb diets: Minimal impact on carb counts while providing essential nutrients
Weight management: High water content (94.5g) and fiber (1.2g) promote satiety
Diabetes management: Low glycemic index (15) with minimal effect on blood sugar

Tomato Nutrition Evolution: Scientific Understanding Timeline

Our knowledge of tomato nutrition has evolved significantly over the past century:

1930s: Scientists first isolated lycopene from tomatoes, recognizing it as the primary pigment
1980s: Research established lycopene's antioxidant properties and potential cancer-preventive effects
1995: Landmark Harvard study linked tomato consumption with reduced prostate cancer risk
2000s: Discovery that lycopene absorption increases dramatically when tomatoes are cooked
2010s: Research confirmed tomatoes' role in reducing inflammation markers and improving vascular function
2020s: Current studies focus on tomato compounds' effects on gut microbiome diversity

Common Tomato Nutrition Misconceptions

Several myths persist about tomato nutrition that deserve clarification:

"All tomatoes have the same nutritional value" - Different varieties (cherry, beefsteak, heirloom) have varying nutrient densities. Cherry tomatoes typically contain higher concentrations of certain antioxidants.
"Canned tomatoes are less nutritious" - While some vitamin C is lost during canning, lycopene becomes significantly more bioavailable, making canned products excellent sources of this critical nutrient.
"Tomatoes are high in sugar" - With only 2.6g of natural sugars per 100g, tomatoes contain less sugar than most fruits and many vegetables.

Maximizing Tomato Nutrition in Your Kitchen

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

Store at room temperature - Refrigeration reduces flavor compounds and texture quality
Cook with healthy fats - Add olive oil when preparing tomato sauces to boost lycopene absorption
Include the gel - The seed-surrounding gel contains concentrated nutrients often discarded
Combine with complementary foods - Pair with broccoli (for prostate health) or avocado (for enhanced fat-soluble nutrient absorption)
Vary your tomato types - Different colors provide different phytonutrient profiles

Seasonal and Regional Nutritional Variations

Tomato nutritional content varies based on growing conditions:

Vine-ripened vs. commercially ripened: Tomatoes allowed to ripen on the vine typically contain 20-30% more lycopene
Seasonal differences: Summer-harvested tomatoes generally have higher nutrient density than winter greenhouse varieties
Soil composition: Tomatoes grown in mineral-rich soil show enhanced mineral content, particularly potassium and magnesium
Organic vs. conventional: Studies show organic tomatoes may contain up to 30% more antioxidants, though mineral content remains similar

Special Considerations for Specific Health Conditions

Tomato nutrition offers particular benefits for certain health concerns:

For Cardiovascular Health

The combination of potassium (237mg/100g), lycopene, and vitamin C works synergistically to reduce blood pressure and improve arterial function. Research published in the American Heart Association journal shows regular tomato consumption correlates with improved endothelial function.

For Skin Health Protection

The lycopene in tomatoes provides natural photoprotection. A study in the Journal of Investigative Dermatology demonstrated that regular consumption of tomato paste (providing approximately 16mg lycopene daily) reduced UV-induced skin damage by 40% over 10-12 weeks.

For Bone Health Support

Tomatoes provide vitamin K (7.9μg/100g), which plays a critical role in bone mineralization. While not as high as leafy greens, regular tomato consumption contributes to overall vitamin K intake essential for bone health.

Tomato Nutrition: Frequently Asked Questions

How does cooking affect tomato nutritional value?

Cooking tomatoes significantly increases lycopene bioavailability (up to 3.5x more absorption) while slightly reducing vitamin C content. The net nutritional benefit is positive because lycopene's health benefits outweigh the modest vitamin C loss. Adding healthy fats like olive oil during cooking further enhances absorption of fat-soluble nutrients.

Are canned tomatoes as nutritious as fresh tomatoes?

Canned tomatoes often contain higher levels of bioavailable lycopene than fresh tomatoes due to the heat processing that breaks down cell walls. While vitamin C content decreases slightly during canning, the overall antioxidant profile remains strong. Just choose BPA-free cans and low-sodium varieties for optimal health benefits.

How many tomatoes should I eat daily for health benefits?

Research suggests consuming approximately 100-200g of tomatoes daily (about 1-2 medium tomatoes) provides significant health benefits. For specific benefits like skin protection from UV damage, studies used the equivalent of 2-3 tablespoons of tomato paste daily (providing about 16mg lycopene). Variety in tomato types and preparation methods maximizes nutrient diversity.

Do different colored tomatoes have different nutritional profiles?

Yes, different colored tomatoes contain varying phytonutrient profiles. Red tomatoes are highest in lycopene, yellow/orange varieties contain more beta-carotene, and purple/black tomatoes provide anthocyanins. Each color offers unique antioxidant benefits, so including a variety of tomato colors in your diet maximizes nutritional diversity.

Can tomatoes help with weight management?

Absolutely. With only 18 calories and 94.5g water content per 100g, tomatoes provide volume and nutrients with minimal calories. The 1.2g of fiber per 100g promotes satiety, helping reduce overall calorie intake. Their natural sweetness satisfies cravings without added sugars, making them excellent for weight management diets.