Nutrition for Tomato

Calories, Protein, Vitamins and More


image of tomato source

Tomato Nutrition Summary

One fl of tomato (18.6 grams or 0.66 oz) contains 3 calories and 0.2 grams of protein. Tomato consist of 95% water, 4% carbohydrates, and less than 1% of total fat or protein.

Tomato is an excellent source of a few nutrients, including potassium.

In one fl of tomato:

  • Calories: 3
  • Protein: 0.2 g
  • Sugar: 0.5 g
  • Dietary fiber: 0.2 g
  • Sodium: 0.9 mg
There is no significant amounts of total fat, saturated fat or 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 3 calories per fl or 16 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

78 percent of calories in tomato are from carbohydrates and 22% of calories are from protein.

Calories from Carbs

The majority, or 78% of the calories in tomato are from carbohydrates. The carbs in tomato are mostly in the form of dietary fiber and sugar (29% and 71%). 1 fl of tomato has 1% of daily values or 0.2 grams of dietary fiber.

  • Dietary fiber: 0.2 g
  • Sugar: 0.5 g
There is no significant amounts of starch in tomato.

Calories from Fat

Tomato does not contain a significant amount of calories from fat (less than 1%). Tomato is very low in total fat, with <0.1 grams per fl. It also is cholestrol free. Most of the fat in tomato are healthier unsaturated fats:

  • Total fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol, saturated fat or monounsaturated fat in tomato.

Calories Similar to Tomato

Some other vegetables with similar calories to tomato by weight:


Protein in Tomato

A single fl of tomato contains 0.2 grams of protein. 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: 0.16 g
  • Threonine: 0.01 g
  • Leucine: < 0.1 g
  • Lysine: 0.01 g
  • Phenylalanine: 0.01 g
There is no significant amounts of tryptophan, isoleucine, methionine, valine or histidine 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 potassium. In fact, a single fl of tomato contains 2% of recommended daily values or 44.1 mg of potassium.

Vitamins in tomato (1 fl):
  • Vitamin a: 7.8 ug
  • Niacin: 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 2.6 mg
  • Vitamin e: 0.1 mg
  • Folate: 2.8 ug
  • Vitamin k: 1.5 ug
Minerals in tomato (1 fl):
  • Calcium: 1.9 mg
  • Potassium: 44.1 mg
  • Iron: 0.1 mg
  • Magnesium: 2 mg
  • Zinc: < 0.1 mg
  • Phosphorus: 4.5 mg
  • Copper: < 0.1 mg
  • Manganese: < 0.1 mg
  • Choline: 1.2 mg
There is no significant amounts of selenium, thiamin, riboflavin, pantothenic acid or vitamin b12 in tomato.

Similar to Tomato for Potassium

Here are some other vegetables with similarly abundant amounts of potassium 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 fl of tomato:

  • beta-carotene: 84 ug
  • alpha-carotene: 19 ug
  • lycopene: 479 ug
  • lutein + zeaxanthin: 23 ug
  • myricetin: 0.02 mg
  • Quercetin: 0.11 mg

Tomato Nutrition Chart

Tomato:

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folate (Vitamin B9)
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histidine
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methionine
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threonine
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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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