Calories In Tomato & Beneficial Nutrition Facts

Tomato rich in nutrient, especially vitamins like vitamin A and C which reach 28% and 21.5% of our RDA. In addition, tomato also low in calories, so for you who on diet, tomatoes are safe to consume. Most of the calories contained in tomatoes, derived from carbohydrates contained therein. In a medium-size tomatoes stored about 7 grams of carbohydrates and 2.2 grams of fiber. Below you can read calories content in each type of tomato, but first lets talk about nutritional value of tomato and short benefits of it.

Tomatoes are known to have a very high content of lycopene, which is an anti-oxidant that very good for the prevention of cancer, especially prostate cancer. Lycopene is also believed to protect the body from cardiovascular disease, diabetes, increase fertility in men, and help your body remain nimble, younger, and healthier.

tomato calories and nutrition facts

However, you are advised to not eat tomatoes in large amounts continuously. In the UK, there was the case of a woman that routinely consume tomato juice up to 2 liters per day. But the woman should instead be treated in a hospital, because in her body has excess lycopene substance. Lycopene substance should be converted into vitamin A, but because there's too much, the body can not change them all at once and finally being harmful toxins.

As we mentioned above, other important vitamins in tomatoes is Vitamin C. Based on research, the content of vitamin C in tomatoes is higher than that contained in oranges. As we know that Vitamin C is an essential substance that is needed by the body because it can increase the immune system, fight infection and is a very powerful antioxidant. Unlike the Lycopene that insoluble in water, Vitamin C is a water-soluble substance that is not going to be a deadly poison to the body because the excess will be discharged with urine.

Tomato calories and complete nutrition facts

  • Calories in fresh tomato per 100 gr is 18 calories
  • Calories in canned tomato sauce per 100 gr is 24 calories
  • Calories in crushed canned tomato per 100 gr is 32 calories
  • Calories in condensed canned tomato soup per 100 gr  is 60 calories
  • Calories in Heinz tomato ketchup per 100 gr is 133 calories
Tomato (Lycopersicon esculentum), raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient data base)
PrincipleNutrient ValuePercentage of RDA
Energy18 Kcal1%
Carbohydrates3.9 g3%
Protein0.9 g1.6%
Total Fat0.2 g0.7%
Cholesterol0 mg0%
Dietary Fiber1.2 g3%
Vitamins
Folates15 µg4%
Niacin0.594 mg4%
Pyridoxine0.080 mg6%
Thiamin0.037 mg3%
Vitamin A833 IU28%
Vitamin C13 mg21.5%
Vitamin E0.54 mg4%
Vitamin K7.9 µg6.5%
Electrolytes
Sodium5 mg>1%
Potassium237 mg5%
Minerals
Calcium10 mg1%
Iron0.3 mg4%
Magnesium11 mg3%
Manganese0.15 mg6.5%
Phosphorus24 mg3%
Zinc0.17 mg1.5%
Phyto-nutrients
Carotene-ß449 µg--
Carotene-α101 µg--
Lutein-zeaxanthin123 µg--
Lycopene2573 µg--

Carbohydrate content in tomato will not cause a significant increase in blood sugar, it is because tomatoes are known to have a low glycemic index. Consume more foods that have a low glycemic index are known to lower the risk of heart disease and diabetes. While the fiber contained in tomatoes is very good to help lower blood cholesterol levels, stabilize blood sugar, and prevent constipation.

The content of protein and fat in tomatoes practically very little. Therefore, the tomato is not a good source of protein and fat. As is known, the function of the protein in the body is to produce new cells and maintain muscle mass. While the fat, in addition to functioning as a source of energy, fat also helps the absorption of fat-soluble vitamins.
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