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Tomato Nutrition
the nutritional value of tomatoes and full tomato nutrition information...
Tomatoes contain a phytonutrient called lycopene which is a carotenoid that has powerful antioxidant properties. Tomatoes are also an excellent source of vitamin A and vitamin C.
Tomatoes contain lycopene which is a powerful antioxidant that protects the cells from free radical damage, thereby helping to prevent cancer. Lycopene also helps to prevent the oxidation of
cholesterol
which helps to prevent atherosclerosis.
Tomatoes are also an excellent source of vitamin A which plays a part in eye health and also help to fight off viral infections.
Tomatoes provide a fairly high amount of potassium which helps the nerves and muscles to function properly and also maintains the bodies' acid balance. Potassium also helps to lower the risk of high blood pressure.
Tomatoes are also high in niacin (vitamin B3) which helps to lower cholesterol and stabilises the blood sugar. B3 also helps the body to process fats.
Tomatoes are a fairly good source of pantothenic acid (vitamin B5) which helps to turn carbohydrates and fats into energy and plays a part in adrenal gland health.
One cup of tomatoes contains around 25 calories.
THE FULL NUTRITIONAL VALUE OF TOMATOES:
Tomatoes, orange, rawRefuse: 9% (Core and stem ends)
Scientific Name: Lycopersicon esculentum
NDB No: 11695 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 cup, chopped
-------
158g
| | Proximates
|
|
Water
|
g
|
149.75
|
|
Energy
|
kcal
|
25
|
|
Energy
|
kJ
|
106
|
|
Protein
|
g
|
1.83
|
|
Total lipid (fat)
|
g
|
0.30
|
|
Ash
|
g
|
1.09
|
|
Carbohydrate, by difference
|
g
|
5.02
|
|
Fiber, total dietary
|
g
|
1.4
| | Minerals
|
|
Calcium, Ca
|
mg
|
8
|
|
Iron, Fe
|
mg
|
0.74
|
|
Magnesium, Mg
|
mg
|
13
|
|
Phosphorus, P
|
mg
|
46
|
|
Potassium, K
|
mg
|
335
|
|
Sodium, Na
|
mg
|
66
|
|
Zinc, Zn
|
mg
|
0.22
|
|
Copper, Cu
|
mg
|
0.098
|
|
Manganese, Mn
|
mg
|
0.139
|
|
Selenium, Se
|
mcg
|
0.6
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
25.3
|
|
Thiamin
|
mg
|
0.073
|
|
Riboflavin
|
mg
|
0.054
|
|
Niacin
|
mg
|
0.937
|
|
Pantothenic acid
|
mg
|
0.294
|
|
Vitamin B-6
|
mg
|
0.095
|
|
Folate, total
|
mcg
|
46
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
46
|
|
Folate, DFE
|
mcg_DFE
|
46
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
118
|
|
Retinol
|
mcg
|
0
|
|
Vitamin A, IU
|
IU
|
2364
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.040
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.000
|
|
14:0
|
g
|
0.000
|
|
16:0
|
g
|
0.030
|
|
18:0
|
g
|
0.011
|
|
Fatty acids, total monounsaturated
|
g
|
0.044
|
|
16:1 undifferentiated
|
g
|
0.002
|
|
18:1 undifferentiated
|
g
|
0.044
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.120
|
|
18:2 undifferentiated
|
g
|
0.115
|
|
18:3 undifferentiated
|
g
|
0.005
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
|
|
Phytosterols
|
mg
|
6
| | Amino acids
|
|
Tryptophan
|
g
|
0.013
|
|
Threonine
|
g
|
0.046
|
|
Isoleucine
|
g
|
0.043
|
|
Leucine
|
g
|
0.066
|
|
Lysine
|
g
|
0.066
|
|
Methionine
|
g
|
0.016
|
|
Cystine
|
g
|
0.024
|
|
Phenylalanine
|
g
|
0.047
|
|
Tyrosine
|
g
|
0.032
|
|
Valine
|
g
|
0.047
|
|
Arginine
|
g
|
0.046
|
|
Histidine
|
g
|
0.028
|
|
Alanine
|
g
|
0.052
|
|
Aspartic acid
|
g
|
0.254
|
|
Glutamic acid
|
g
|
0.675
|
|
Glycine
|
g
|
0.046
|
|
Proline
|
g
|
0.035
|
|
Serine
|
g
|
0.049
|
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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