Important Tomato nutrition facts you need to know

Tomato calories 100g are one of the lowest among fruits and vegetables. Tomato nutrition facts shows it contains lots of phytochemicals beneficial for human health.

Despite botanically being a fruit, Tomato is usually cooked and consumed as a vegetable. 

Having said that, tomato is rich in antioxidants and vitamin necessary for human health. Tomato is a low cost vegetable and can be consumed regularly without any financial load and yet it can provide benefits that are heart healthy. 

The calories in tomato are low and you can easily add them in your diet without much calories load.

Image by Shutterbug75 from Pixabay.com

Tomato calories 100g

Tomato is one of the low-calorie fruit (or vegetable as you may say). One medium size tomato weighs around 80 gm to 120 gm. Country tomato weigh less and hybrid tomato weighs more. Following are tomato calories according to their weight based on IFCT.

  1. 1 tomato calories (80 gm country) – 15.7 kcal (100 gm – 19.6 kcal)
  2. 1 tomato calories (100 gm hybrid) – 18.9 kcal
  3. 1 tomato calories (120 gm hybrid) – 22.6 kcal

Tomato nutrition facts

We shall discuss following tomato nutrition facts

  1. Green tomato nutrition facts
  2. Red country tomato nutrition facts
  3. Red hybrid tomato nutrition facts

Red Tomatoes contain lycopene

Ripped tomatoes are commonly the main dietary source of lycopene, a powerful antioxidant that is associated with a number of other health benefits, such as lower risk of inflammation, hypertension, cholesterol, certain cancers and heart disease. 

Vitamins, minerals & phytochemicals

Tomatoes are also a good source of vitamin A, potassium, folate, phosphorus and vitamin K. Additionally, tomatoes are a source of resveratrol [PMID: 24744504] and several phytochemicals, an anti-inflammatory agent believed to help reduce inflammation of arteries prevent heart disease. 

The tomato is rich in both carotene and lycopene – two of the most powerful antioxidants. In fact, tomatoes are even said to have more antioxidants than cranberries or apples.

The tomato has contains carotenoids of which are good for reducing cholesterol [PMID: 17617941]and preventing prostate cancer [PMID: 15867308]. Tomatoes also contain potassium and calcium, both of which are good for the cardiovascular health. 

Tomatoes contain two important minerals, calcium and magnesium, as well as several vitamins, including vitamin A, C, and E. Tomatoes also contain a number of phytochemicals, including potassium, lycopene, resveratrol, and several compounds that may act against carcinogens.

Green tomato Nutrition Facts

Serving size - 100 gm of tomato, green

Image by WagnerAnne from Pixabay.com

Green tomato calorie and other macros

Calories in tomato, green – 20.78 kCal, which is 1.04 % of the daily value for RDA of 2000 kCal,

Protein in tomato, green – 1.12 gm, that is 1.49 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 21.56 % of the calories of tomato, green.

Carbs in tomato, green – 3.18 gm, around 1.16 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 61.21 % of the calories of tomato, green.

Fats in tomato, green – 0.27 gm, approximately 0.40 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 11.69 % of the calories of tomato, green.

Fiber in tomato, green – 1.62 gm, nearly 4.26 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.57 gm, roughly 5.70 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.83 gm, which is 1.38 % of the daily value for RDA of 60 gm,

Vitamins in tomato, green

Vitamin A – 2.69 mcg, roughly 0.30 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.08 mg, almost 6.67 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.05 mg, which is 3.85 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.46 mg, that is 2.88 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.07 mg, around 5.38 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 4.74 mcg, almost 15.80 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 12.51 mcg, approximately 3.13 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 16.41 mg, roughly 41.03 % of the daily value for RDA of 40 mg,

Vitamin D – 1.10 mcg, almost 22.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.39 mg, which is 26.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 16.10 mcg, that is 13.42 % of the daily value for RDA of 120 mcg,

Minerals in tomato, green

Calcium – 8.49 mg, around 0.85 % of the daily value for RDA of 1000 mg,

Phosphorus – 22.50 mg, approximately 3.21 % of the daily value for RDA of 700 mg,

Iron – 0.42 mg, nearly 5.25 % of the daily value for RDA of 8 mg,

Magnesium – 13.57 mg, roughly 3.39 % of the daily value for RDA of 400 mg,

Copper – 60.00 mcg, almost 6.67 % of the daily value for RDA of 900 mcg,

Manganese – 0.12 mg, which is 5.22 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.01 mcg, that is 0.02 % of the daily value for RDA of 45 mcg,

Zinc – 0.16 mg, around 1.45 % of the daily value for RDA of 11 mg,

Chromium – 28.00 mcg, approximately 80.00 % of the daily value for RDA of 35 mcg,

Selenium – 8.25 mcg, nearly 15.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 225.00 mg, around 4.79 % of the daily value for RDA of 4700 mg,

Sodium – 13.11 mg, approximately 0.87 % of the daily value for RDA of 1500 mg,

Omega 3 – 13.57 mg, nearly 2.26 % of the daily value for RDA of 600 mg,

Omega 6 – 95.45 mg, roughly 15.91 % of the daily value for RDA of 600 mg

Country (local) tomato Nutrition Facts

Serving size - 100 gm of tomato, local

Local tomato calories and other macros

Calories in tomato, local – 19.58 kCal, which is 0.98 % of the daily value for RDA of 2000 kCal,

Protein in tomato, local – 0.90 gm, that is 1.20 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 18.39 % of the calories of tomato, local.

Carbs in tomato, local – 2.71 gm, around 0.99 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 55.36 % of the calories of tomato, local.

Fats in tomato, local – 0.47 gm, approximately 0.70 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 21.60 % of the calories of tomato, local.

Fiber in tomato, local – 1.77 gm, nearly 4.66 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.33 gm, roughly 3.30 % of the daily value for RDA of 10 gm,

Total Free Sugar – 1.34 gm, which is 2.23 % of the daily value for RDA of 60 gm,

Vitamins in tomato, local

Vitamin A – 75.42 mcg, roughly 8.38 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.52 mg, that is 3.25 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.09 mg, around 6.92 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.18 mcg, almost 3.93 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 19.46 mcg, approximately 4.87 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 27.47 mg, roughly 68.68 % of the daily value for RDA of 40 mg,

Vitamin D – 12.24 mcg, almost 244.80 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.27 mg, which is 18.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 17.18 mcg, that is 14.32 % of the daily value for RDA of 120 mcg,

Minerals in tomato, local

Calcium – 10.17 mg, around 1.02 % of the daily value for RDA of 1000 mg,

Phosphorus – 18.77 mg, approximately 2.68 % of the daily value for RDA of 700 mg,

Iron – 0.30 mg, nearly 3.75 % of the daily value for RDA of 8 mg,

Magnesium – 13.65 mg, roughly 3.41 % of the daily value for RDA of 400 mg,

Copper – 60.00 mcg, almost 6.67 % of the daily value for RDA of 900 mcg,

Manganese – 0.09 mg, which is 3.91 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,

Zinc – 0.12 mg, around 1.09 % of the daily value for RDA of 11 mg,

Chromium – 5.00 mcg, approximately 14.29 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 204.00 mg, around 4.34 % of the daily value for RDA of 4700 mg,

Sodium – 9.73 mg, approximately 0.65 % of the daily value for RDA of 1500 mg,

Omega 3 – 23.59 mg, nearly 3.93 % of the daily value for RDA of 600 mg,

Omega 6 – 185.00 mg, roughly 30.83 % of the daily value for RDA of 600 mg

Hybrid Tomato Nutrition Facts

Serving size - 100 gm of tomato, hybrid

Hybrid tomato calories & other macros

Calories in tomato, hybrid – 18.87 kCal, which is 0.94 % of the daily value for RDA of 2000 kCal,

Protein in tomato, hybrid – 0.76 gm, that is 1.01 % of the daily value for RDA of 75 gm i.e. 15 % of calories.

Protein form 16.11 % of the calories of tomato, hybrid.

Carbs in tomato, hybrid – 3.20 gm, around 1.16 % of the daily value for RDA of 275 gm i.e. 55 % of calories.

Carbs form 67.83 % of the calories of tomato, hybrid.

Fats in tomato, hybrid – 0.25 gm, approximately 0.37 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.

Fats form 11.92 % of the calories of tomato, hybrid.

Fiber in tomato, hybrid – 1.58 gm, nearly 4.16 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.30 gm, roughly 3.00 % of the daily value for RDA of 10 gm,

Total Free Sugar – 1.82 gm, which is 3.03 % of the daily value for RDA of 60 gm,

Vitamins in tomato, hybrid

Vitamin A – 126.08 mcg, roughly 14.01 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.04 mg, almost 3.33 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.51 mg, that is 3.19 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.08 mg, around 6.15 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 1.09 mcg, almost 3.63 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 15.41 mcg, approximately 3.85 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 25.27 mg, roughly 63.18 % of the daily value for RDA of 40 mg,

Vitamin D – 11.83 mcg, almost 236.60 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.22 mg, which is 14.67 % of the daily value for RDA of 1.5 mg,

Vitamin K – 24.12 mcg, that is 20.10 % of the daily value for RDA of 120 mcg,

Minerals in tomato, hybrid

Calcium – 8.90 mg, around 0.89 % of the daily value for RDA of 1000 mg,

Phosphorus – 15.45 mg, approximately 2.21 % of the daily value for RDA of 700 mg,

Iron – 0.22 mg, nearly 2.75 % of the daily value for RDA of 8 mg,

Magnesium – 11.86 mg, roughly 2.97 % of the daily value for RDA of 400 mg,

Copper – 40.00 mcg, almost 4.44 % of the daily value for RDA of 900 mcg,

Manganese – 0.09 mg, which is 3.91 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.01 mcg, that is 0.02 % of the daily value for RDA of 45 mcg,

Zinc – 0.11 mg, around 1.00 % of the daily value for RDA of 11 mg,

Chromium – 3.00 mcg, approximately 8.57 % of the daily value for RDA of 35 mcg,

Selenium – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 167.00 mg, around 3.55 % of the daily value for RDA of 4700 mg,

Sodium – 11.86 mg, approximately 0.79 % of the daily value for RDA of 1500 mg,

Omega 3 – 14.70 mg, nearly 2.45 % of the daily value for RDA of 600 mg,

Omega 6 – 104.00 mg, roughly 17.33 % of the daily value for RDA of 600 mg

Health benefits of eating tomatoes

Tomatoes have plenty of health benefits. For example, the tomato contains two kinds of antioxidants, both of which are beneficial to our health: lycopene and resveratrol. Lycopene is a powerful cancer preventative; the Resveratrol is a powerful antioxidant that is found in red wine. Because both are found in larger quantities in dark-colored fruits and vegetables, such as dark berries, they are easy to incorporate into a daily diet.

Heart disease and Cancer

The bioactive compounds in tomatoes act together and regulate modulate disease development. 

Beta carotene along with lycopene have been shown to reduce the risk and progression of certain types of cancers. 

Increasing tomato intake is recommended by experts to reduce the cancer and cardiovascular disease risk [PMID: 15867308].

Eating tomatoes help reduce inflammation

Tomato aqueous extract have been found to interact with immune cells as well as endothelial cells inside the heart and blood vessels. Tomatoes extracts have been clearly found to reduce production of inflammatory compounds. Eating tomatoes may reduce chronic inflammation and promote several health benefits [PMID: 26840280].

The tomatoes may reduce inflammation, which can lead to cardiovascular problems and cancer, and lower the levels of proinflammatory cytokines, which have been linked with a variety of health conditions [PMID: 19693648] including asthma, arthritis, Alzheimer’s and multiple sclerosis [PMID: 17499637].

Tomatoes helps to reduce blood pressure

Tomato contains antioxidants carotenoids such as beta carotene and lycopene and vitamin E. These antioxidants neutralize free radicals and slows the progress of plaque building along the arteries. 

Scientist have observed direct relation between the lycopene levels and the systolic BP.

Tomato extracts (tomato juice) have shown to reduce blood pressure in patients with hypertension [ PMID: 16368299]. 

When added along with medication to patients with uncontrolled blood pressure, tomato extracts have shown to reduce blood pressure significantly with high compliance and no side effects [PMID: 19052855].

Rheumatoid arthritis

Some flavonoids found in tomato can reduce inflammation associated with in rheumatoid arthritis [PMID: 18252009].

Summary

According to several studies, eating tomato may help prevent certain types of cancers. While some people believe that tomatoes are helpful in maintaining good health, many other health professionals recommend caution against consuming them. However, when consumed in moderation, they are beneficial to our health, particularly our cardiovascular system. For this reason, tomatoes are ranked among the top fruits in the nutritional pyramid.

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