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Health tipNutrition facts

The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber.

Here are the nutrients in a small (100-gram) raw tomato:

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams

Carbs

Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium specimen (123 grams).

Simple sugars, such as glucose and fructose, make up almost 70% of the carb content.

Fiber

Tomatoes are a good source of fiber, providing about 1.5 grams per average-sized tomato.

Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicellulose, cellulose, and lignin.

SUMMARY: Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water.

Vitamins and minerals

Tomatoes are a good source of several vitamins and minerals:

  • Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI).
  • Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.
  • Vitamin K1. Also known as phylloquinone, vitamin K is important for blood clotting and bone health.
  • Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly important for pregnant women.

SUMMARY: Tomatoes are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate.

The content of vitamins and plant compounds in tomatoes can vary greatly between varieties and sampling periods.

The main plant compounds in tomatoes are:

  • Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.
  • Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
  • Naringenin. Found in tomato skin, this flavonoid has been shown to decrease inflammation and protect against various diseases in mice.
  • Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.

Chlorophylls and carotenoids like lycopene are responsible for the rich color of tomatoes.

When the ripening process starts, the chlorophyll (green) is degraded and carotenoids (red) are synthesized.

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