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Tomato Nutritional Value

Tomatoes are the leader concerning vitamin C. A medium tomato (120 g) contains about 23 mg of vitamin C.

Nutritionists have always known tomatoes were good, now there is research-based information as to why. Tomatoes are not only packed with vitamin C, but also with potassium, fiber and vitamin A in the form of health promoting beta-carotene, which the body converts to vitamin A.

Tomatoes are also a source of lycopene, which is the subject of current promising research on the role of plant chemicals that promote health. Research suggests that lycopene may play a role in the fight against cancer. Like beta-carotene, lycopene is a carotenoid, responsible for the bright red color of the tomato, watermelon, and grapefruit. Although lycopene is available in all ripe tomatoes, a greater supply is more useful to the body in cooked tomatoes.

Nutrition Facts (Serving size, one cup chopped raw)
Calories 24
Protein 1.1 grams
Carbohydrates 5.3 grams
Sodium -- 10 milligrams
Dietary Fiber 1 gram
Potassium 254 mg
Vitamin C 22 mg
Vitamin A 1,133 IU

% of Daily Values
  • Vitamin A -- 20%
  • Vitamin C -- 40%
  • Potassium -- 10%
  • Iron -- 2%

That may all sound nice, but what does that actually mean? Let’s take a look:

The benefits of Vitamin C have been well established. It effectively combats the presence of 'Free Radicals' in our system. These free radicals have been linked to many diseases including Cardiovascular Disease and Cancer. They are not only destructive to our physical health but also accelerate the aging process. Just one Medium Tomato gives us 40% of our daily Vitamin C requirements.

People who present with Potassium deficiencies generally show signs of fatigue, loss of strength, muscular pain and hypertension. Research shows that increased Potassium intake such as that found in tomatoes has been found to reduce high blood pressure.

Folic Acid promotes the growth of new cells in our bodies and is known to significantly reduce Homocysteine levels. High levels of Homocysteine have also been linked to Cardiovascular Disease.

The last component has doctors, nutritionists and scientist the most excited: Carotenoids. The most prominent Carotenoid found in tomatoes is Lycopene. This is one an anti-oxidant most commonly present in fruit with red colouring. Researchers all over the world are genuinely elated about the results they have been seeing in their investigations. It has been found to significantly lower the risk of Cancer and Cardiovascular Disease. The International Journal of Cancer found links with the Lycopene in Tomatoes and the reduced risk of Cancer of the Mouth, Pharynx, Oesophagus, Stomach, Colon, Rectum and Cervix. As our bodies do not produce Lycopene naturally, it relies on our ability to include it in our diets via the tomato and tomato based products such as Tomato Pastes, Sauces, Juices and Soups - especially those prepared with Olive Oil.

In-depth nutrient analysis:

Tomato, ripe
Amount 1.00 cup  
Total weight 180.00 g  
Basic Components
calories 37.80 2.10
calories from fat 5.35
calories from saturated fat 0.73
protein 1.53 g 3.06
carbohydrates 8.35 g 2.78
dietary fiber 1.98 g 7.92
soluble fiber 0.48 g
insoluble fiber 1.50 g
sugar - total 5.04 g
monosaccharides 4.50 g
disaccharides 0.00 g
other carbs 1.33 g
fat - total 0.59 g 0.91
saturated fat 0.08 g 0.40
mono fat 0.09 g 0.38
poly fat 0.24 g 1.00
cholesterol 0.00 mg 0.00
water 168.77 g
ash 0.76 g

vitamin A IU 1121.40 IU 22.43
vitamin A RE 111.60 RE
A - carotenoid 111.60 RE 1.49
A - retinol 0.00 RE
A - beta carotene 653.40 mcg
thiamin - B1 0.11 mg 7.33
riboflavin - B2 0.09 mg 5.29
niacin - B3 1.13 mg 5.65
niacin equiv 1.31 mg
vitamin B6 0.14 mg 7.00
vitamin B12 0.00 mcg 0.00
biotin 7.20 mcg 2.40
vitamin C 34.38 mg 57.30
vitamin E alpha equiv 0.68 mg 3.40
vitamin E IU 1.02 IU
vitamin E mg 1.67 mg
folate 27.00 mcg 6.75
vitamin K 14.22 mcg 17.77
pantothenic acid 0.44 mg 4.40

boron 3.06 mcg
calcium 9.00 mg 0.90
chloride 108.00 mg
chromium 9.00 mcg 7.50
copper 0.13 mg 6.50
iron 0.81 mg 4.50
magnesium 19.80 mg 4.95
manganese 0.19 mg 9.50
molybdenum 9.00 mcg 12.00
phosphorus 43.20 mg 4.32
potassium 399.60 mg
selenium 0.72 mcg 1.03
sodium 16.20 mg
zinc 0.16 mg 1.07
Poly Fats

18:2 linoleic 0.23 g
18:3 linolenic 0.01 g
Other Fats

omega 3 fatty acids 0.01 g 0.40
omega 6 fatty acids 0.23 g
Amino Acids

alanine 0.04 g
arginine 0.04 g
aspartate 0.21 g
cystine 0.02 g 4.88
glutamate 0.56 g
glycine 0.04 g
histidine 0.02 g 1.55
isoleucine 0.04 g 3.48
leucine 0.06 g 2.37
lysine 0.06 g 2.55
methionine 0.01 g 1.35
phenylalanine 0.04 g 3.36
proline 0.03 g
serine 0.04 g
threonine 0.04 g 3.23
tryptophan 0.01 g 3.13
tyrosine 0.03 g 3.09
valine 0.04 g 2.72
Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.
Tomato History  |  Tomato Cultivation and Uses  |  Tomato Nutritional Value  |  Tomato Health Benefits  |  Buying Tomatoes  |  Tomatoes Preservation  |  How to eat Tomatoes  |  Modern Uses of Tomatoes  |  Great Tomato Recipes  |  More Information on Tomatoes