What are the Nutritional Facts about Tomatoes?
January 1, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Tomatoes are low-calorie fruits rich in vitamins, antioxidants, and fiber. Learn calories, nutrition facts, health benefits, and healthy ways to include them in your diet.
Introduction
Tomatoes are a staple in Indian kitchens and one of the most versatile vegetables/fruits used in cooking. They are low in calories, high in vitamins, and contain powerful antioxidants like lycopene. Tomatoes support heart health, skin health, and digestion, making them an excellent addition to daily meals.
Tomato Nutritional Facts (Per 100 grams, raw)
| Nutrient | Amount |
|---|---|
| Calories | 18 kcal |
| Carbohydrates | 3.9 g |
| Protein | 0.9 g |
| Fat | 0.2 g |
| Dietary Fibre | 1.2 g |
| Sugars | 2.6 g |
| Vitamin C | 13.7 mg |
| Vitamin A | 42 µg |
| Potassium | 237 mg |
| Magnesium | 11 mg |
| Calcium | 10 mg |
| Iron | 0.3 mg |
Vitamins and Minerals in Tomatoes
Tomatoes provide several essential nutrients:
- Vitamin C – Boosts immunity and skin health
- Vitamin A – Supports vision and overall health
- Potassium – Helps regulate blood pressure
- Magnesium – Supports muscle and nerve function
- Fibre – Improves digestion and gut health
Health Benefits of Tomatoes
1. Supports Heart Health
Lycopene and potassium help reduce the risk of heart disease.
2. Boosts Immunity
Vitamin C strengthens the immune system and protects against infections.
3. Improves Digestion
Fibre content aids in smooth digestion and prevents constipation.
4. Promotes Healthy Skin
Antioxidants in tomatoes protect skin from damage and ageing.
5. Helps in Weight Management
Low in calories and high in water, tomatoes keep you full and hydrated.
Are Tomatoes Good for Diabetes?
Yes, tomatoes are diabetes-friendly:
- Low in calories and sugar
- High in fibre slows sugar absorption
- Best eaten raw or cooked without added sugar
Tomatoes vs Other Vegetables
| Feature | Tomato | Cucumber | Carrot |
|---|---|---|---|
| Calories | Very Low | Very Low | Low |
| Vitamin C | High | Moderate | Low |
| Fibre | Moderate | Low | Moderate |
| Antioxidants | High | Moderate | High |
Healthy Ways to Eat Tomatoes
- Fresh in salads
- Tomato soup
- Cooked in curries and sauces
- Blended in smoothies or juices
- Roasted or grilled as a side
Who Should Be Careful?
- People with acid reflux or GERD may experience heartburn
- Eat fresh or lightly cooked to preserve vitamin C
- Avoid excessive fried tomato preparations
Conclusion
Tomatoes are a nutritious, low-calorie, and versatile food that supports heart health, immunity, skin, and digestion. Including tomatoes in your daily diet is a simple way to enhance your overall health.