Nutrition for Tomato

Calories, Protein, Vitamins and More


image of tomato source

Tomato Nutrition Summary

One tomato (182 grams or 0.4 lb) contains 33 calories and 1.6 grams of protein. Tomato consist of 95% water, 4% carbohydrates, and less than 1% of protein or fat.

Tomato is an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of Vitamin A, Vitamin K and manganese.

In one tomato:

  • Calories: 33
  • Protein: 1.6 g
  • Sugar: 4.8 g
  • Dietary fiber: 2.2 g
  • Fat: 0.4 g, (Saturated: 0.1 g)
  • Sodium: 9.1 mg
There is no significant amounts of cholesterol in tomato.

See the Tomato Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tomatoes, red, ripe, raw, year round average.

Calories in Tomato

Tomato has 33 calories per tomato or 18 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

74 percent of calories in tomato are from carbohydrates, 17% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

The majority, or 74% of the calories in tomato are from carbohydrates. The carbs in tomato are mostly in the form of dietary fiber and sugar (31% and 69%). 1 tomato has 9% of daily values or 2.2 grams of dietary fiber.

  • Dietary fiber: 2.2 g
  • Sugar: 4.8 g
There is no significant amounts of starch in tomato.

Calories from Fat

A small portion, or 9% the calories in tomato are from fat. Tomato is very low in total fat, with 0.4 grams per tomato. It also is cholestrol free. Most of the fat in tomato are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Saturated fat: 0.1 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in tomato.

Omega-6 in Tomato

A source of omega-6 fatty acids, every tomato of tomato contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in tomato comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.15 g

Calories Similar to Tomato

Some other vegetables with similar calories to tomato by weight:

Protein in Tomato

One tomato has 1.6 grams of protein or about 3% of daily recommended intake. Tomato is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 1.6 g
  • Threonine: 0.05 g
  • Isoleucine: 0.03 g
  • Leucine: 0.05 g
  • Lysine: 0.05 g
  • Phenylalanine: 0.05 g
  • Valine: 0.03 g
  • Histidine: 0.03 g
There is no significant amounts of tryptophan or methionine in tomato.

Protein Similar to Tomato

Some other vegetables with similar amounts of protein to tomato by weight:
image of tomato
source

Vitamins and Minerals in Tomato

An good source of nutrients, tomato contains abundant amounts of Vitamin C and potassium. In fact, a single tomato contains 33% of recommended daily values or 24.9 mg of Vitamin C.

Vitamins in tomato (1 large):
  • Vitamin a: 76.4 ug
  • Thiamin: 0.1 mg
  • Niacin: 1.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 24.9 mg
  • Vitamin e: 1 mg
  • Folate: 27.3 ug
  • Vitamin k: 14.4 ug
Minerals in tomato (1 large):
  • Calcium: 18.2 mg
  • Potassium: 431.3 mg
  • Iron: 0.5 mg
  • Magnesium: 20 mg
  • Zinc: 0.3 mg
  • Phosphorus: 43.7 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
  • Choline: 12.2 mg
There is no significant amounts of selenium, riboflavin, pantothenic acid or vitamin b12 in tomato.

Similar to Tomato for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to tomato:

Flavonoids and Carotenoids in Tomato [3]

Tomato contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene, lycopene and lutein + zeaxanthin and flavonoids myricetin and quercetin. In one tomato:

  • beta-carotene: 817 ug
  • alpha-carotene: 184 ug
  • lycopene: 4683 ug
  • lutein + zeaxanthin: 224 ug
  • myricetin: 0.24 mg
  • Quercetin: 1.06 mg

Tomato Nutrition Chart

Tomato:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Tomato in Cooking

Tomato is in the top 25 most popular ingredients for recipes. Tomato can be consumed raw and is often chopped, seeded or peeled before cooking or serving. Most recipes call for one or two tomatoes.

Friends and Relatives of Tomato

Foods commonly cooked with tomato:


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