Tomato
Nutrition Information
| Nutrient / Component | Per 100 g | Per 1 Medium Tomato (123 g) |
|---|---|---|
| Energy (Calories) | 18 kcal | 22.1 kcal |
| Water | 94.5 g | 116.2 g |
| Protein | 0.88 g | 1.08 g |
| Total Fat | 0.20 g | 0.25 g |
| Total Carbohydrates | 3.89 g | 4.78 g |
| Dietary Fiber | 1.2 g | 1.48 g |
| Net Carbohydrates | 2.69 g | 3.30 g |
| Total Sugars | 2.63 g | 3.23 g |
| — Glucose | 1.25 g | 1.54 g |
| — Fructose | 1.37 g | 1.69 g |
| — Sucrose | 0.01 g | 0.01 g |
| Potassium | 237 mg | 291.5 mg |
| Phosphorus | 24 mg | 29.5 mg |
| Magnesium | 11 mg | 13.5 mg |
| Calcium | 10 mg | 12.3 mg |
| Sodium | 5 mg | 6.2 mg |
| Iron | 0.27 mg | 0.33 mg |
| Copper | 0.059 mg | 0.073 mg |
| Zinc | 0.17 mg | 0.21 mg |
| Vitamin C | 13.7 mg | 16.85 mg |
| Vitamin K | 7.9 µg | 9.72 µg |
| Vitamin A (RAE) | 42 µg | 51.7 µg |
| Beta-Carotene | 449 µg | 552.3 µg |
| Lycopene | 2,573 µg | 3,164.8 µg |
| Folate (B9) | 15.0 µg | 18.5 µg |
| Vitamin E (Alpha-Tocopherol) | 0.54 mg | 0.66 mg |
| Choline | 6.7 mg | 8.24 mg |
Description
Tomatoes (Solanum lycopersicum) are botanically classified as berries within the nightshade family, though culinarily utilized as savory vegetables across cuisines worldwide. Celebrated for their rich umami flavor, vibrant crimson color, and exceptional juiciness, fresh raw tomatoes serve as an ultra-low-calorie foundation for clean eating, fat-loss programs, and heart-healthy dietary protocols. When evaluating tomato nutritional value per 100g, fresh raw red tomatoes deliver just 18 calories, 3.9 grams of total carbohydrates, and over 94% water content, categorizing them as an ideal high-volume, low-energy-density whole food. For a standard dietary portion—regularly logged as one medium whole raw tomato (approx. 123 grams)—the nutrient profile provides roughly 22 calories and 4.8 grams of total carbohydrates.
Carbohydrate Breakdown, Natural Sugars & Glycemic Response
The energy in fresh tomatoes is derived from naturally occurring simple sugars balanced by functional plant fibers. A single medium tomato contains approximately 3.2 grams of natural sugars—composed almost entirely of an even distribution of glucose and fructose, with negligible sucrose—alongside 1.5 grams of dietary fiber (1.2g per 100g). Approximately 87% of this fiber consists of insoluble polysaccharides (cellulose and hemicellulose) found within the tough outer skin and locular tissue, supporting mechanical intestinal transit. Due to its minimal sugar concentration and high fluid volume, raw whole tomatoes possess an exceptionally low glycemic index (GI ~15) and a negligible glycemic load (~1 per whole piece), completely avoiding post-meal blood sugar and insulin spikes.
Lycopene Super-Antioxidant & Cardiovascular Protection
Tomatoes are globally recognized as the primary dietary source of lycopene, a powerful, fat-soluble carotenoid antioxidant:
Lycopene Concentration: Delivering 2,573 µg per 100g (and over 3,165 µg in a medium tomato), lycopene is concentrated within the pericarp walls and skin. Lycopene neutralizes singlet oxygen free radicals twice as effectively as beta-carotene, helps prevent the oxidation of circulating LDL cholesterol, and supports vascular endothelial flexibility. Consuming tomatoes with healthy dietary fats (such as olive oil or avocado) markedly enhances lycopene bioavailability.
Prostate & Skin Health: Regular dietary intake of lycopene-dense tomatoes is clinically linked to reduced biomarkers of prostate cell hyperplasia and provides systemic photoprotection against ultraviolet (UV) skin damage.
Essential Micronutrients: Vitamin C, Potassium & Vitamin K
Tomatoes deliver a robust spectrum of bioavailable daily vitamins and electrolytes:
Vitamin C (Ascorbic Acid): Providing 13.7 mg per 100g (nearly 16.9 mg per medium tomato), fresh tomatoes supply roughly 19% of the daily value. Vitamin C stimulates white blood cell phagocytosis, scavenges lipid peroxides, and catalyzes endogenous collagen synthesis.
Potassium & Vascular Balance: Supplying 237 mg per 100g (nearly 292 mg in a single medium piece), potassium aids intracellular osmotic balance, blunts excess dietary sodium, and promotes arterial smooth muscle relaxation to sustain healthy blood pressure.
Vitamin K1 & Folate (B9): Supplying roughly 9.7 µg of phylloquinone (Vitamin K) and 18.5 µg of folate per medium tomato, it supports normal blood clotting factors, bone matrix carboxylation, and cellular nucleic acid replication.
