Tomato Nutrition Facts And Health Benefits

Tomatoes are super water-rich as they have 95% water, making them low-calorie fruit. It has super health benefits; let's check it.

Tomatoes are mostly produced in China (statics from 2017). The tomato's scientific name is 'Solanum lycopersicum'. It is used commercially for making sauces, jams, and juices.

Tomato Nutrition Facts

Here below table shows the tomato's nutritional value per 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 18

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 5mg 1%
Total Carbohydrate 4g 2%
Dietary Fiber 1g 4%
Sugars 3g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of tomatoes have 18 Kcals, 0 grams of fat, 4 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol in the tomatoes. It holds 5 mg of sodium.


100 grams of tomatoes have 18 Kcals(74 kJ). It is low-calorie food because it includes 95% water. Most of the calories come from carbohydrates.

100 grams of tomatoes hold 4 grams of carbohydrates, 1 gram of fiber, and 3 grams of natural sugar. In 100 grams of tomatoes, Net carbs(Total Carbs-Fiber) should be 3 grams.

Tomatoes don't contain fat(or contain less than 0.5g).

100 grams of tomatoes contain 1 gram of protein.

Glycemic Index:

The glycemic index of tomatoes is 15. It holds a low glycemic index

Vitamins And Minerals In Tomatoes





Vitamin C

13.7 mg


10 mg

Vitamin A

42 mcg


24 mg

Vitamin E

0.54 mg


237 mg

Vitamin K

7.9 mcg


0.27 mg

Vitamin B1

0.037 mg


11 mg

Vitamin B2

0.019 mg


0.17 mg

Vitamin B3

0.594 mg


0.059 mg

Vitamin B6

0.08 mg


0.114 mg

Vitamin B9

15 mcg

100 grams of tomatoes can have Vitamin C(15%), Vitamin A(5%), Vitamin E(4%) and Vitamin K(7%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A benefits your heart, lungs, and other organs to work properly; Vitamin E conserves healthy skin and eyes; and Vitamin K is necessary for blood clotting and healthy bones.

Tomatoes also have an adequate amount of B vitamins. 100 grams of tomatoes can have Vitamin B1(thiamin) 3%, Vitamin B2(riboflavin) 1%, Vitamin B3(niacin) 4%, Vitamin B6 (pyridoxine) 6%, and Vitamin B9(folate) 4% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of tomatoes have Calcium 1%, Phosphorus 1%, Potassium 12%, Iron 2%, Magnesium 3%, Zinc 2%, Copper 7%, and Manganese 5% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus plays an essential role in inventing DNA and RNA; Potassium controls fluid balance; Iron lowers tiredness and fatigue; Magnesium maintains muscle, nerve function, and energy production.

Zinc plays a significant role in building proteins; Copper makes red blood cells; Manganese supports the body in creating connective tissue, bones, and blood clotting factors.

Tomatoes Benefits

Tomatoes benefits for skin:

Tomatoes have a good amount of Vitamin C, A, and E. Vitamin C reduces skin aging, acne, and pimples. Vitamin A necessary for the growth of healthy skin. Vitamin E protects the skin from skin radicals.

Tomatoes benefit weight loss:

Low-calorie foods help a lot in the weight loss or fat loss process. Tomatoes have very few calories. 100 grams of tomatoes has just 18 Kcals.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

Can we eat tomato directly?

Yes, Raw tomatoes have super nutritious value with low calories. It also uses in salad as raw.

Is tomato good for your skin?

Tomatoes have a good amount of Vitamin C, A, and E. That helps to reduce acne, pimples, aging, and skin radicals.

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