Tomato Nutrition Facts: The Juicy Details on Your Favorite Red Fruit
Food and Drink

Tomato Nutrition Facts: The Juicy Details on Your Favorite Red Fruit

Author: MozaicNook

Not only are tomatoes delicious and versatile but they are also brimming with nutrients that go a long way in boosting your health significantly. Tomatoes can be sliced for salads, cooked into sauces or eaten directly from the plants; hence they are full packed with essential nutrients. Discover more about tomato nutrition facts as well as reasons why this humble fruit should be included in your diet.

Quick look at its nutritional value

When talking about tomato nutrition facts, you have so much to learn. A medium sized tomato (roughly 123 grams) contains:

  • Calories: 22
  • Protein: 1 gram
  • Carbohydrates: 5 grams
  • Sugar: 3 grams
  • Dietary fiber: 1.5 grams
  • Fat: 0.2 grams

But there is even more than that, apart from vitamins and minerals tomatoes are also rich in antioxidants which contribute to their health benefits exposed above.

Plenty of vitamins and minerals.

Vitamin C

The vitamin C RDAs for a middle tomato are approximately 28%. This vitamin is an antioxidant in the body that fights the immune system, makes skin healthy and helps the body absorb iron from plant food.

Vitamin A

Tomatoes contain beta-carotene which is converted by the body to vitamin A. Good eyesight, strong immunity systems and maintaining healthy skin are some benefits of this vitamin.

Vitamin K

Yet another nutrient found in tomatoes necessary for blood clotting and bone health is vitamin k


One tomato contains about 292 mg of potassium; a mineral important in heart health, muscle function and maintenance of proper blood pressure levels.


This B-vitamin plays a crucial role during cell division as well as DNA synthesis hence its high demand during pregnancy or fast growing periods.

Antioxidants: the secret weapons 

Tomatoes are high in antioxidants that shield your cells from damage. Lycopene is an antioxidant that is so powerful, it creates the red color of tomatoes.


Lycopene has been shown to reduce the risk of heart disease and some cancers, especially prostate cancer. This bioavailability factor is higher in cooked tomatoes; consequently you can enjoy tomato sauce without any guilt!


This antioxidant gets converted to Vitamin A within human bodies, thereby contributing towards overall antioxidant activity through cell protection against damage.

Health benefits of the tomato

Considering its nutritional value as such, no wonder it is being called a super food. The following are some health benefits which one can get by eating more tomatoes:

Heart health

Tomatoes contain potassium, vitamin C, fiber and antioxidants all good for the heart. Lycopene on the other hand has a relation with lower cholesterol levels and decreased chances of getting heart issues.

Cancer prevention 

Among other things, this includes fighting free radicals that cause cancer. Regular consumption of tomatoes reduces the risk of various types of cancer.

Skin health 

The vitamins as well as antioxidants found in tomatoes help protect our skin from sun damage hence making it youthful looking. Collagen is made by Vitamin C for a firm plus elastic skin.

Eye health

Beta-carotene comes in form of vitamin A which helps prevent night blindness and lowers risk age-related macular degeneration diseases once taken regularly.

Digestive health 

They have fiber which helps support good digestion hence preventing constipation.   

Interesting facts about the tomato

Tomatoe Tomatoe 

No matter how you pronounce them though they still remain fruit yet when cooking they occur mostly vegetables.

Space Tomatoes 

Did you know that tomato seeds have been sent into space? NASA has sent them on missions to study seed germination after space travel effects.

The heaviest tomato ever weighed was 10 pounds and 12.7 ounces (4.896 kg). It is a tomato worth opening.

Besides being a delicious component in your meals, tomatoes are packed with nutrients that can benefit you in many ways. With their low calories and high nutrient content, tomatoes make the perfect addition to any diet plan. So when next time you go shopping for groceries, don’t forget to grab some tomatoes and have them to get numerous health benefits from them.

Just one tomato could be the answer to better health! Enjoy Eating!