Tomato Nutrition Facts Unveiling the Health Benefits of This Versatile Vegetable
Tomato Nutrition Facts, often considered a staple in many global cuisines, are not only enjoyed for their distinct flavor and versatility but also for their remarkable nutrient profile. This article delves into the detailed nutritional composition of tomatoes, providing insights into their health-promoting properties. Join us in khám phá the extraordinary nutritional world of tomatoes.
In this comprehensive guide, we will delve into the nutritional composition of tomatoes, exploring their macro- and micronutrients, vitamins, minerals, and unique compounds that contribute to their overall health benefits. Whether you enjoy them fresh, cooked, or processed, tomatoes offer a wealth of essential nutrients that contribute to a balanced diet.
Tomato Nutrition Facts (100g)
A 100-gram serving of fresh tomato contains approximately 18 calories, making it a low-calorie option for weight management. Carbohydrates make up the bulk of the caloric content, with 3.9 grams per serving, primarily in the form of sugars, contributing to their sweet-tart flavor. Protein content is modest, at 0.9 grams per 100 grams, while fat content is virtually nonexistent, with less than 0.2 grams of total fat.
Dietary fiber is another important component of tomatoes, with 1.2 grams per 100 grams. Fiber promotes digestive regularity and supports gut health. Tomatoes are also a treasure trove of vitamins, including vitamin C (13.7 mg), vitamin A (895 IU), vitamin K (12.3 mcg), and vitamin B6 (0.1 mg). These vitamins play crucial roles in immune function, vision, blood clotting, and metabolism.
In terms of minerals, tomatoes are rich in potassium (237 mg), manganese (0.1 mg), magnesium (11 mg), phosphorus (24 mg), and copper (0.04 mg). Potassium is essential for regulating blood pressure, while manganese aids in bone formation and metabolism. Magnesium supports muscle and nerve function, phosphorus is involved in energy production, and copper contributes to red blood cell production and immune system function.
Vitamins and Minerals in Tomatoes
Vitamin C
- Contributes to a healthy immune system
- Protects cells from damage
- Aids in iron absorption
Vitamin A
- Essential for vision, especially in dim light
- Supports healthy skin and mucous membranes
- Plays a role in immune function
Vitamin K
- Necessary for blood clotting
- Helps maintain bone health
- May play a role in heart health
Potassium
- Regulates blood pressure
- Maintains fluid balance in the body
- Supports muscle function
Tomato Nutrition Facts (1 cup)
A 1-cup serving of chopped tomatoes (approximately 149 grams) provides a slightly higher nutrient profile compared to a 100-gram serving. The calorie count increases to 32, with 7.4 grams of carbohydrates, 1.7 grams of protein, and less than 0.4 grams of fat. Dietary fiber increases to 2.2 grams per cup, making tomatoes a good source of this essential nutrient.
Vitamin C content also sees a significant boost, with 23.3 mg per cup, meeting a significant portion of the daily recommended intake. Vitamin A content remains substantial at 1,537 IU, while vitamin K increases to 21 mcg. Potassium content is also impressive, with 422 mg per cup, making tomatoes an excellent choice for maintaining healthy blood pressure.
Health Benefits of Eating Tomatoes
Supports Heart Health
- Lycopene, a powerful antioxidant found in tomatoes, has been linked to a reduced risk of heart disease.
- Potassium helps regulate blood pressure, reducing the risk of cardiovascular problems.
- Fiber content may help lower cholesterol levels and improve blood lipid profiles.
Boosts Immune Function
- Vitamin C is a potent antioxidant that supports the immune system and helps protect against infections.
- Vitamin A plays a crucial role in maintaining healthy mucous membranes, which serve as barriers against invading pathogens.
- Lycopene may have anti-inflammatory properties that support immune function.
Promotes Eye Health
- Vitamin A is essential for maintaining good vision, especially in dim light conditions.
- Lutein and zeaxanthin, two carotenoids found in tomatoes, may protect against the development of age-related macular degeneration (AMD).
Tomato Nutrition Facts (50g)
A 50-gram serving of tomatoes offers a balanced mix of nutrients, with approximately 9 calories, 1.9 grams of carbohydrates, 0.4 grams of protein, and less than 0.1 grams of fat. Dietary fiber contributes 0.6 grams to this serving, while vitamin C content stands at 6.8 mg. Vitamin A content is notable at 448 IU, and potassium content provides 118 mg.
Consuming Tomatoes: Fresh, Cooked, or Processed
Fresh
- Enjoy tomatoes in salads, sandwiches, salsas, and as a garnish.
Cooked
- Roast, sauté, or grill tomatoes to enhance their flavor.
- Add them to soups, stews, and sauces for a burst of color and nutrients.
Processed
- Tomato paste, sauce, and juice offer concentrated forms of tomato nutrients.
- Choose low-sodium options to limit salt intake.
Tomato Nutrition Data
The following table provides a comprehensive overview of the nutritional composition of 100 grams of fresh tomatoes:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 18 | 1% |
| Carbohydrates | 3.9 g | 1% |
| Protein | 0.9 g | 2% |
| Fat | <0.2 g | 0% |
| Fiber | 1.2 g | 5% |
| Vitamin C | 13.7 mg | 15% |
| Vitamin A | 895 IU | 18% |
| Vitamin K | 12.3 mcg | 15% |
| Potassium | 237 mg | 5% |
| Manganese | 0.1 mg | 5% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 24 mg | 2% |
| Copper | 0.04 mg | 2% |
*Percentages are based on a 2,000-calorie diet.
Tomato Nutrition Information
Tomatoes are a versatile vegetable that can be incorporated into various dishes, adding both flavor and nutritional value. Here are some additional facts about tomato nutrition:
- Lycopene content: Tomatoes are one of the richest sources of lycopene, a powerful antioxidant with potential health benefits, including reduced risk of heart disease and prostate cancer.
- Antioxidant activity: Tomatoes are rich in antioxidants, including vitamin C, vitamin A, and lycopene, which help protect cells from damage caused by free radicals.
- Low sodium: Tomatoes are naturally low in sodium, making them a heart-healthy choice.
- Hydration: Tomatoes are composed of approximately 95% water, contributing to their low-calorie content and potential for hydration.
Unlocking the Nutritional Value of Tomatoes A Comprehensive Guide
Cherry Tomato Nutrition Facts
Cherry tomatoes, known for their sweet flavor and compact size, offer a similar nutritional profile to regular tomatoes. A 100-gram serving of cherry tomatoes provides:
- Calories: 28
- Carbohydrates: 5.3 grams
- Protein: 1.1 grams
- Fat: 0.2 grams
- Fiber: 1.4 grams
- Vitamin C: 18.4 mg
- Vitamin A: 1,051 IU
- Vitamin K: 14.1 mcg
- Potassium: 233 mg
- Manganese: 0.1 mg
- Magnesium: 13 mg
- Phosphorus: 28 mg
- Copper: 0.05 mg
Health Benefits of Cherry Tomatoes
- Antioxidant properties: Like regular tomatoes, cherry tomatoes are rich in antioxidants, including lycopene, vitamin C, and vitamin A, which help protect cells from damage.
- Heart health: Cherry tomatoes may contribute to heart health due to their lycopene content and low sodium levels.
- Bone health: Cherry tomatoes provide vitamin K, which is essential for bone health and blood clotting.
- Immune support: Cherry tomatoes contain vitamin C, which supports the immune system and helps protect against infections.
Roma Tomato Nutrition Facts
Roma tomatoes, also known as plum tomatoes, are popular for their meaty texture and concentrated flavor. A 100-gram serving of Roma tomatoes contains:
- Calories: 32
- Carbohydrates: 6.0 grams
- Protein: 1.2 grams
- Fat: 0.3 grams
- Fiber: 1.6 grams
- Vitamin C: 22.3 mg
- Vitamin A: 1,247 IU
- Vitamin K: 16.2 mcg
- Potassium: 292 mg
- Manganese: 0.1 mg
- Magnesium: 15 mg
- Phosphorus: 32 mg
- Copper: 0.06 mg
Benefits of Eating Roma Tomatoes
- Lycopene source: Roma tomatoes are a good source of lycopene, an antioxidant associated with reduced risk of heart disease and prostate cancer.
- Potassium content: Roma tomatoes provide a significant amount of potassium, an essential mineral that helps regulate blood pressure and muscle function.
- Vitamin C intake: Roma tomatoes are a rich source of vitamin C, which supports immune function and helps protect against infections.
- Low calorie: With only 32 calories per 100 grams, Roma tomatoes can be enjoyed as part of a healthy, low-calorie diet.
Tomato Paste Nutrition Facts
Tomato paste is a concentrated form of tomatoes, providing a more significant amount of nutrients in a smaller serving size. A 100-gram serving of tomato paste contains:
- Calories: 82
- Carbohydrates: 18.7 grams
- Protein: 4.3 grams
- Fat: 0.5 grams
- Fiber: 4.6 grams
- Vitamin C: 25.7 mg
- Vitamin A: 2,384 IU
- Vitamin K: 33.8 mcg
- Potassium: 1,101 mg
- Manganese: 0.3 mg
- Magnesium: 50 mg
- Phosphorus: 109 mg
- Copper: 0.2 mg
Health Benefits of Tomato Paste
- Lycopene content: Tomato paste is an excellent source of lycopene, with a higher concentration than fresh tomatoes. Lycopene has been linked to reduced risk of heart disease and certain types of cancer.
- Potassium intake: Tomato paste provides a significant amount of potassium, which helps regulate blood pressure and supports muscle function.
- Vitamin K source: Tomato paste is a good source of vitamin K, essential for bone health and blood clotting.
- Versatile ingredient: Tomato paste can be used in various dishes, adding flavor and nutrients without adding excess calories or fat.
Tomato Juice Nutrition Facts
Tomato juice is a popular beverage that offers a range of nutrients in a convenient and refreshing form. A 100-gram serving of tomato juice contains:
- Calories: 17
- Carbohydrates: 3.7 grams
- Protein: 0.9 grams
- Fat: 0.2 grams
- Fiber: 0.5 grams
- Vitamin C: 12.6 mg
- Vitamin A: 833 IU
- Vitamin K: 8.4 mcg
- Potassium: 237 mg
- Manganese: 0.1 mg
- Magnesium: 11 mg
- Phosphorus: 24 mg
- Copper: 0.04 mg
Benefits of Drinking Tomato Juice
- Hydration: Tomato juice is composed mostly of water, making it a hydrating beverage choice.
- Antioxidant properties: Tomato juice contains antioxidants, including vitamin C and lycopene, which help protect cells from damage caused by free radicals.
- Low calorie: With only 17 calories per 100 grams, tomato juice can be enjoyed as part of a healthy, low-calorie diet.
- Nutrient-dense: Tomato juice provides a range of essential vitamins and minerals, making it a nutritious addition to any diet.
Grape Tomato Nutrition Facts
Grape tomatoes are small, oval-shaped tomatoes known for their sweet flavor and firm texture. A 100-gram serving of grape tomatoes contains:
- Calories: 18
- Carbohydrates: 3.9 grams
- Protein: 0.9 grams
- Fat: 0.2 grams
- Fiber: 1.2 grams
- Vitamin C: 13.7 mg
- Vitamin A: 895 IU
- Vitamin K: 12.3 mcg
- Potassium: 237 mg
- Manganese: 0.1 mg
- Magnesium: 11 mg
- Phosphorus: 24 mg
- Copper: 0.04 mg
Health Benefits of Grape Tomatoes
- Antioxidant properties: Grape tomatoes are rich in antioxidants, including vitamin C and lycopene, which help protect cells from damage caused by free radicals.
- Low calorie: With only 18 calories per 100 grams, grape tomatoes can be enjoyed as part of a healthy, low-calorie diet.
- Potassium source: Grape tomatoes provide a significant amount of potassium, essential for maintaining healthy blood pressure and muscle function.
- Versatile ingredient: Grape tomatoes can be used in various dishes, adding flavor and nutrients without adding excess calories or fat.
Tomato Soup Nutrition Facts
Tomato soup is a popular comfort food that offers a range of nutrients in a warm and satisfying form. A 100-gram serving of tomato soup contains:
- Calories: 74
- Carbohydrates: 12.9 grams
- Protein: 2.1 grams
- Fat: 1.8 grams
- Fiber: 1.6 grams
- Vitamin C: 10.7 mg
- Vitamin A: 1,247 IU
- Vitamin K: 16.2 mcg
- Potassium: 292 mg
- Manganese: 0.1 mg
- Magnesium: 15 mg
- Phosphorus: 32 mg
- Copper: 0.06 mg
Benefits of Eating Tomato Soup
- Nutrient-dense: Tomato soup provides a range of essential vitamins and minerals, making it a nutritious addition to any diet.
- Lycopene content: Tomato soup is a good source of lycopene, an antioxidant associated with reduced risk of heart disease and certain types of cancer.
- Heart health: Tomato soup may contribute to heart health due to its lycopene content and low sodium levels.
- Versatile dish: Tomato soup can be enjoyed as a standalone meal or paired with other dishes, making it a versatile and convenient option for any meal.
Conclusion
Tomatoes are a nutrient-dense food that offers a range of health benefits. From supporting heart health and boosting immune function to promoting eye health and providing essential vitamins and minerals, tomatoes are a versatile and delicious addition to any diet. Whether consumed fresh, cooked, or processed, tomatoes offer a balanced mix of nutrients that can contribute to overall health and well-being. So next time you reach for a tomato, remember all the potential health benefits it has to offer.
