Vegetables
Tomato
Overview
Why eat a tomato?
A medium tomato brings just 22 calories along with vitamin C, potassium and the red pigment lycopene, which is why tomatoes turn up in so many everyday meals. They add moisture, acidity and colour to cooking while keeping the calorie count of a plate remarkably low.
Good to know: Cooking tomatoes with a little oil makes their lycopene easier for the body to absorb, though canned and jarred versions can carry far more sodium than fresh ones.
Vitamin C for repair
One medium tomato supplies 16.9 mg of vitamin C, about 19% of the Daily Value, supporting collagen formation, immune function and iron absorption from plant foods.
Potassium for blood pressure
With 237 mg of potassium per 100 g and almost no sodium, tomatoes fit the mineral balance that is linked to healthier blood pressure.
Filling but light
At 18 kcal per 100 g with 1.2 g of fiber, tomatoes add bulk and juiciness to meals without adding much energy.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in a tomato?
Calories
18kcal
Protein
0.88g
Carbs
3.9g
Fat
0.2g
Fiber
1.2g
Sugars
2.6g
Minerals
- Calcium10 mg1%
- Iron0.27 mg2%
- Magnesium11 mg3%
- Phosphorus24 mg2%
- Potassium237 mg5%
- Sodium5 mg0%
- Zinc0.17 mg2%
- Copper0.06 mg7%
Vitamins
- Vitamin A42 µg5%
- Vitamin C14 mg15%
- Vitamin E0.54 mg4%
- Vitamin K7.9 µg7%
- Thiamin (B1)0.04 mg3%
- Riboflavin (B2)0.02 mg1%
- Niacin (B3)0.59 mg4%
- Vitamin B60.08 mg5%
- Folate15 µg4%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Tomatoes, red, ripe, raw, year round average” (SR Legacy, FDC ID 170457).View the USDA record ↗ (opens in a new tab).