Read about the nutrition facts, health benefits, nutritional value and calories found in Tomato

Tomato Nutrition

A food item widely used today was considered deadly poisonous a few decades ago and was only grown for ornamental purposes. Can’t guess? It has got the richness of the fruits but the delectable taste of vegetables? Guessed it now? Yes it is those plump, heavy, red and aromatic tomatoes that we are talking about. The richness of the color coupled with the exceptional flavor makes tomatoes one of the most used fruits in the world today. What’s more, tomatoes are packed with hordes of nutrients that make them extremely beneficial for consumption. In fact, if you didn’t know, tomatoes actually help curb the risks of numerous fatal ailments, like cancer and heart attacks. But there is a lot more to tomatoes than just this. Go through this section and get the complete details of the nutrient and health benefits.



A native to South America, research shows that progenitors of tomatoes were herbaceous green plants with small green fruit and a center of diversity that was distinct to the highlands of Peru. Amongst the many types, one particular species, Solanum lycopersicum, was transported to Mexico where it was grown and consumed by Mesoamerican civilizations. Though the exact date of domestication of tomatoes is not known, the earlier counterparts are believed to have been little yellow fruits, similar in size to a cherry tomato, grown by the Aztecs of Central Mexico. In fact, the name tomato comes from the Aztec tomatl, which literally stands for “the swelling fruit”. While a group of historians claim Spanish explorer Cortés as the one who brought this red juicy fruit to the land of Europe, other belief that it was Christopher Columbus who brought tomato. Post the Spanish colonization of America, the Spanish distributed the tomato throughout their colonies in the Caribbean. During their journey towards Philippines, they carried this succulent fruit which is how it was introduced to the Southeast Asia and then the entire Asian continent.


Health Benefits of Tamatar (Tomato)


  • One of the significant benefits of tomato consumption is that it lowers the levels of LDL cholesterol and triglycerides in the blood, thereby keeping the heart healthy. Researchers even claim that regular consumption of tomato lowers the risk of heart attack.

  • People with problems of hypertension are suggested to include tomatoes in their diet as it helps in lowering hypertension.

  • A great blood purifier, large amount of tomato consumption can improve skin texture and color significantly. Additionally, it helps in keeping the teeth, bones and hair healthy.

  • Did you know that tomatoes are rich source of vitamins and minerals? A single tomato can provide you with 40% of the daily dose of Vitamin C. While Vitamin C acts as a natural antioxidant which protects against cancer causing free radicals, Vitamin K plays a pivotal role in blood clotting. Potassium and iron help in maintaining nerve and blood health respectively.

  • Regular consumption of tomato helps maintain the Vitamin A in the body which in turn aids in vision and prevents night blindness and macular degeneration.

  • Tomatoes are beneficial in conditions wherein patients suffer from congestion of the liver. Furthermore, it is known to protect the liver from cirrhosis and can dissolve gallstones as well.

  • Intake of tomatoes helps keep the digestive system healthy by preventing both constipation and diarrhea. It also prevents jaundice and effectively removes toxins from the body.

  • Simply include a tomato in your daily meal and prevent yourself from the dangers of cancer and heart diseases. Tomatoes carry with them large amount of lycopene, an antioxidant highly effective in scavenging cancer causing free radicals. Lycopene is known to fight against cancer and has been proven to be particularly effective in fighting prostate cancer, cervical cancer, cancer of the stomach and rectum as well as pharynx and oesophageal cancers. It also protects against breast cancer and cancer of mouth.

  • According to a research conducted by the Journal of the American Medical Association, tomato consumption reduces the oxidative stress in type 2 diabetes.

  • A natural antiseptic, tomato helps protect against infection. Topical application of tomato helps get rid of sun burns, wounds and sores.


Nutritional Value & Calories In Tomato

Amount: 1 cup

Total Weight: 255 g

Basic Components
2.7 g
241 g
1.3 g
14 mg
Total Calories

Calories From Carbohydrate


Calories From Fat

Calories From Protein

Total Carbohydrates

9.7 g
Dietary Fiber
2.5 g
8.5 g
Fats & Fatty Acids
Total Fat
542 mg
Saturated Fat
75 mg

Monounsaturated Fat

82 mg

Polyunsaturated Fat

222 mg

Omega-3 Fatty Acids

8.3 mg

Omega-6 Fatty Acids

214 mg
Vitamin A
1894 IU
Vitamin C
40 mg
Vitamin E
1.2 mg
Vitamin K
23 mcg
117 mcg
89 mcg
1.8 mg
Vitamin B6
177 mcg
53 mcg

Pantothenic Acid

564 mcg
17.1 mg
0.26 mg
25 mg
1.1 mg
26 mg
75 mg
581 mg
53 mg
421 mcg
199 mcg
269 mcg
5.9 mcg

How many calories in tomatoes (per 100 gm)

Tomatoes have about 18 calories per 100 gm of weight.


How to Buy Tomatoes


  • Color should be the first preference while selecting tomatoes. Select a tomato that is deep red in color. The red color not only signifies the delicious taste, but also the deeper the color the richer would be the supply of the health-promoting phytonutrient red pigment, lycopene.

  • Once you have got the color right, it is time to look at the shape of the tomato. Tomatoes picked by you should be well shaped and have a smooth skin, devoid of any wrinkles, cracks, bruises or soft spots.

  • Stay away from puffy looking tomatoes as they are generally inferior to taste and cause excess waste than usage.

  • A perfect ripened tomato would have a rich color, smooth bruise-less skin and would yield to slight pressure. Additionally, it would have a sweet fragrance.

  • Remember, size should never be an issue while buying tomatoes, for large tomatoes can be just as sweet and juicy as the small ones and vice versa.

  • While picking tomatoes from the grocery store, make sure you avoid those kept in the refrigerated section, for the cold temperature kills the natural flavor of the tomatoes.


Tomato Storage Tips


  • As how important it is to choose the right tomatoes, it is equally important to store tomatoes aptly. Tomatoes should not be refrigerated at home either. Temperatures below 55 degrees C generally destroy the flavor of the tomatoes and make them mealy.

  • In case you have picked up raw tomatoes that require ripening, place them in a paper bag with a banana or an apple for a day or two. The ethylenegas emitted from the fruit will help ripen them.

  • The best way to store tomatoes is to keep them at room temperature, away from direct exposure to sunlight.

  • In case the tomatoes picked are overripe, but cannot be consumed for one or the other reason, place them in the refrigerator, where they will keep for one or two more days.

  • Take out the tomatoes 30 minutes prior to their usage as this would enable the tomatoes to retain back their maximum flavor and juiciness.

  • Sundried tomatoes should be stored in an airtight container, with or without olive oil, in a cool dry place.

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