Foods Nutrition Vegetables

Tomato Nutrition Facts and Health Benefits

Tomato scientifically called “Solanum lycopersicum”, is a one of the healthiest fruits from the nightshade family. It is a primary source of

Tomatoes are a rich source of Vitamin C which cause the production of collagen in the body. Collagen is an important substance require for the skin, nails, hair, and connective tissue.

Vitamin C also protects against sun damage, pollution and smoke. Other Nutrition information about Tomato is following:

Tomato Nutrition Facts

1 Cup chopped (158g) Tomato contains following nutrition:

Carbohydrate in Tomato

Total Carbohydrate 5.0g

  • Dietary Fiber 1.4g

Calorie in Tomato

Total Calories 25.3(106 kJ)

  • 18.3(76.6 kJ) From Carbohydrate
  • 2.5(10.5 kJ) From Fat
  • 4.5(18.8 kJ) From Protein

Vitamins in Tomato

  • Vitamin A 2364IU
  • Vitamin C 25.3mg
  • Thiamin 0.1mg
  • Riboflavin 0.1mg
  • Niacin 0.9mg
  • Vitamin B6 0.1mg
  • Folate 45.8mcg
  • Pantothenic Acid 0.3mg

Minerals in Tomato

  • Calcium 7.9mg
  • Iron 0.7mg
  • Magnesium 12.6mg
  • Phosphorus 45.8mg
  • Potassium 335mg
  • Sodium 66.4mg
  • Zinc 0.2mg
  • Copper 0.1mg
  • Manganese 0.1mg
  • Selenium 0.6mcg

Protein in Tomato

Protein 1.8g

Fats & Fatty Acids in Tomato

Total Fat 0.3g

  • Saturated Fat 0.0g
  • Monounsaturated Fat 0.0g
  • Polyunsaturated Fat 0.1g
  • Total Omega-3 fatty acids 4.7mg
  • Total Omega-6 fatty acids 115mg


  • Water 150g
  • Phytosterols 6.3mg
  • Ash 1.1g

Health Benefits of Tomato

Tomatoes offer up a cornucopia of nutritional benefits for the consumer. Lycopene is a powerful antioxidant that tomatoes are loaded with. Lycopene isn’t produced naturally in the body, so tomatoes are a great source for getting this valuable element. When cooked, the benefits of this juicy fruit are enhanced. Check out the many health benefits of tomatoes.

1. Fights Cancer

Lycopene tackles free radicals in the body and helps prevent certain cancers from developing.

This antioxidant helps prevent prostate, pancreatic, and several other types of cancer cells from forming. (2), (3)

2. Heart Protection

Eating tomatoes regularly will decrease LDL cholesterol and triglycerides in your body. This helps prevent the hardening of the arteries, which leads to heart disease.

3. Strengthens Bones

Tomatoes are high in calcium and vitamin k, these nutrients promote healthy bones. Lycopene makes bones stronger with its protective properties and stimulates the formation of bone-building cells.

4. Prevents Gallstones

Studies have shown that tomatoes may prevent gallstones from forming. The vitamin C in tomatoes enhances the immunity of your body.

Because of this, the liver functions improve. Gallstones are less likely to form if your liver has the nutrients it needs. Magnesium is also essential for your gall bladder to work and tomatoes have lots of magnesium.

5. Strengthens your Lungs

Eating lycopene helps stave off respiratory ailments such as emphysema and lung infections. Also, researchers have found that tomatoes have two additional compounds called coumaric acid and chlorogenic acid.

They have been found to block the effects of nitrosamines. Nitrosamines are the substance that makes cigarette smoke cancerous. If these carcinogenic elements are blocked, then the risk for lung cancer is reduced.

6. Boosts your Liver

The sulfur and chlorine in tomatoes help the liver work more effectively. The liver is stimulated by chlorine, so it effectively filters and detoxifies the blood. The sulfur is known to protect your liver from cirrhosis.

7. Improves Vision

Vitamin A aids in improving vision, as well as in preventing night-blindness. Health benefits of tomatoes are possibly reducing the risk of macular degeneration by preventing the oxidation process.

8. Cardiovascular Benefits

Studies have been done that show consuming tomatoes helps keep platelets in the blood from clumping, therefore, preventing atherosclerosis.

9. Regulates Blood Sugar

The chromium in tomatoes is a well-known nutrient that helps insulin to get attached to insulin receptors. This, in turn, helps with blood sugar control.

10. Fights Colds and Flu

If you are susceptible to colds and flu, you may find it helpful to consume more tomatoes. Vitamin C, lycopene, and beta carotene are allies in fighting infections.

11. Lowers Blood Pressure

Lycopene and vitamin E help prevent low-density lipids (LDL) oxidation. This lowers the risk of your arteries hardening. Potassium is found to lower blood pressure because it counteracts the effects of sodium.

12. Improves Digestion

A natural laxative, tomatoes help regulate the bowels. They are good for promoting the movement of toxins and waste out of the body. Tomatoes contain the digestive system healthy by preventing both constipation and diarrhea.

13. Healthy Skin

Tomatoes are good for your skin and keeping it in tip-top shape. If applied directly, it can soothe sunburn. If eaten every day, tomatoes can protect the skin from skin redness caused by UV rays.

Tomatoes can be found in some anti-aging products. They help with skin cell renewal, resulting in younger-looking skin.

14. Prevents Urinary Tract Infections

Eating tomatoes regularly helps decrease the incidence of urinary tract infections. Tomatoes have an alkalizing effect that helps balance the pH level in the bladder.

15. Tomatoes protect heart health

Tomatoes contain lycopene antioxidant. Studies show that eating tomatoes regularly is good for heart health and prevent many types of heart diseases. (1)

16. Good for Eye Health

Lycopene, which found in the tomatoes and cause for the red color in tomatoes, is good for the eye health. Intake of tomatoes also may improve eye vision.