Tomato Nutrition



Tomato nutrition value has been discussed here. This is a vegetable full of great nutritional and health giving qualities. It holds second place after potato among vegetables. It is a good source of potassium, B- carotene (vitamin A) and vitamin C. It is very low in calories. Hundred grams of edible portion of tomato contains only 20 kcal. It is very important food for weight reducing diets.

Analysis per 100 gm of edible part is as follows:

Nutritive Value of Ripe Tomato:

• Moisture – 91.1%

• Protein – 0.9 gm

• Fat – 0.2 gm

• Minerals – 0.5 gm

• Fiber – 0.8 gm

• Carbohydrates – 3.6 gm

• Calcium – 50 mg

• Phosphorus – 20 mg

• Iron – 0.4 mg

• Beta carotene – 590 micro gm

• Vitamin C – 27 mg

• Potassium – 146 mg

• Caloric value – 20 kcal

• Small amount of vitamin B-complex

Nutritive Value of Green Tomato:

• Moisture – 91.1%

• Protein – 1.9 gm

• Fat – 0.1 gm

• Minerals – 0.6 gm

• Fiber – 0.7 gm

• Carbohydrate – 3.6 gm

• Calcium – 50 mg

• Phosphorus – 20 mg

• Iron – 0.4 mg

• Beta-Carotene – 192 micro gm

• Vitamin C – 31 mg

• Potassium – 114 mg

• Caloric value – 23 kcal

• Small amount of vitamin B-complex

Tomato nutrition value is related to its color also. When choosing your tomatoes, be sure to pick those with the most brilliant shades of red. These indicate the highest amounts of beta carotene and lycopene.




Read more about the description, distribution, properties, preparation and storage of Tomato in the previous article....


Eating raw is great for you, but by cooking them releases even more of the benefits. Lycopene is located in the cell wall of the tomato, so by cooking in a bit of oil, this healing compound is more fully released. In addition cooking them in olive oil allows your body to absorb the lycopene better.

Don’t worry about the availability of fresh tomatoes. Tomatoes don’t lose any of their nutritional value in the high heat processing. Thus it makes both the canned tomatoes and tomato sauce as viable and beneficial as fresh tomatoes.




The best food sources of lycopene according to the Tomato Research Council in New York City:

(Amount of lycopene in one ounce):

Tomato Sauce, Spaghetti Sauce, Ketchup (5 mg);

Tomato Soup, Canned Tomatoes, Tomato Juice, Vegetable Juice (3 mg);

Minestrone Soup, Vegetable Soup, Pink Grapefruit (1 mg).




Points to note about Tomato Nutrition-

1. Ripe tomato contains very good amount of vitamin A.

2. Both ripe and unripe have large amount of vitamin C but more in unripe one.

3. It is low in calories, advisable to weight reducing diet preferably raw as salad.

4. Tomato may help to prevent some forms of cancer by lessening the damage caused by free radicals.

5. Tomato by preventing platelet clots helps to cut down deaths from heart diseases and strokes.

6. Role of tomato in stone formations is controversial.




Read more about the Medicinal Uses and Benefits of Tomato in next article....


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