Tomato
The main dietary source of lycopene, which becomes more available when cooked with oil.
Nutrition per 100 g
Standardised to 100 g of tomato for fair comparison. Typical serving: 1 medium tomato (123 g) — 22 kcal per 123 g serving.
| Nutrient | Per 100 g | Per serving (123 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 18 kcal | 22 kcal | 100 kcal |
| Protein | 0.9 g | 1.1 g | 5 g |
| Carbohydrate | 3.9 g | 4.8 g | 21.8 g |
| Fat | 0.2 g | 0.2 g | 0.9 g |
| Fibre | 1.2 g | 1.5 g | 6.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tomato, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (123 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 23.9 µg | 29.4 µg | 3% |
| Vitamin C | 17.8 mg | 21.9 mg | 20% |
| Thiamin | 0.056 mg | 0.069 mg | 5% |
| Riboflavin | 0 mg | 0 mg | 0% |
| Niacin | 0.53 mg | 0.65 mg | 3% |
| Vitamin B6 | 0.079 mg | 0.097 mg | 5% |
| Folate | 10 µg | 12.3 µg | 3% |
| Minerals | |||
| Calcium | 10 mg | 12.3 mg | <1% |
| Iron | 0.1 mg | 0.12 mg | <1% |
| Magnesium | 8.1 mg | 10 mg | 2% |
| Phosphorus | 19.1 mg | 23.5 mg | 2% |
| Potassium | 193 mg | 237 mg | 4% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.082 mg | 0.1 mg | <1% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.032 mg | 0.039 mg | 4% |
| Manganese | 0.087 mg | 0.11 mg | 4% |
Source: USDA FoodData Central — Tomato, roma
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tomato?
- Cooked and tinned tomatoes deliver more absorbable lycopene than raw.
- Adds savoury depth with almost no calories.
- Tinned tomatoes are one of the cheapest nutrient sources in the shop.
How to include it
- Slow-roast with olive oil and garlic to concentrate the flavour.
- Use tinned tomatoes as the base for bean and lentil stews.
- Slice raw with olive oil, salt and basil.
Things to consider
- Acidic, and a common reflux trigger.
- Some tinned sauces carry substantial added salt and sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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