Nutritional facts Of Tomato

The tomato is often red edible fruit,of the plant Solanum lycopersicum.  The tomato is consumed in different ways, raw or cooked, in many dishes, sauces, salads and drinks. While tomatoes are botanically classified as berries, they are commonly used as a vegetable or side dish. In this article we are going to know the benefits and nutritional facts of tomato.

Usually tomatoes are green when raw and red when mature, tomatoes are also present in a variety of colors, including yellow, orange, green, and purple. Many subspecies of tomatoes exist with different shapes and flavor. chlorophylls and carotenoids like lycopene are responsible for the rich color of tomatoes.

Tomatoes contain antioxidant lycopene, Lycopene is a carotenoid−a natural pigment that gives some vegetables and fruits their red color which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of dietary fiber  vitamin C, potassium, folate and vitamin K.

Tomato also contain beta-carotene which convert into vitamin A. Beta-carotene usually gives yellow and orange colour to the fruits and vegetables.

Flavonoids are also present on the skin of the tomato which decrease inflammation. Chlorogenic acid is a powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.

Tomato products, such as ketchup, tomato juice, tomato paste and tomato sauces are the richest dietary sources of lycopene.


  • Maintains heart health
  • Prevents cancer
  • Helps in lowering blood sugar level
  • Prevents asthma
  • Skin health
  • Repairs smoking damage
  • Helps in pregnancy
  • Prevents constipation
  • Good antioxidant
  • Improves immunity (high vit c)
  • Helps in burning Fat due to the presence of amino acids

Adequate folate intake is essential before and during pregnancy to protect against neural tube defects in infants. Folic acid is the synthetic form of folate. It is available in supplements but can also be boosted through dietary measures.

“Too much or long consumption of anything is bad”, tomatoes also can have dangerous effects on your health when eaten in excess. Cause digestive troubles like diarrhoea, kidney problems and even body aches, excessive consumption of tomatoes can cause some serious harm to your body.

Tomato is used for preventing cancer of the breast, bladder, cervix, colon and rectum, stomach, lung, ovaries, pancreas, and prostate. It is also used to prevent diabetes, diseases of the heart and blood vessels (cardiovascular disease), cataracts and asthma. Because tomato is not a starchy vegetable it contains less sugar content.

Nutritional Facts

Generally, tomatoes are rich in dietary fiber, vitamin C, amino acids, potassium, folate, iron, vitamin K, biotin. It contains 94% of moisture in it.

NutrientsAmount per 100 g
Energy20 kcal
Carbohydrates3.6 g
Fiber0.8 g
Calcium48 mg
Phosphorus20 mg
Iron0.64 mg
Sugars3.6 g
Beta carotene351 mcg
Folate (vitamin B9)30.0 mcg
Vitamin C27 mg

Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. High fruit and vegetable intake is also linked to healthy skin and hair, increased energy and lower weight. Increasing the consumption of fruits and vegetables significantly decreases the risk of obesity and overall mortality.

Vitamin K is important for blood clotting and bone health. Potassium is an essential mineral, and is beneficial for blood pressure control and heart disease prevention. Vitamin C is an essential antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake.

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