Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America. Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.
Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K.
Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist with different shapes and flavors.
This article reviews the nutrition facts and potential health benefits of tomatoes.
Fresh tomatoes are low in carbs and high in water content. The carb content consists mainly of simple sugars and insoluble fibers.
Tomatoes have a water content of around 95%. The other 5% consists mainly of carbohydrates.
Nutrients
The nutrients in a medium (123-gram) raw tomato :
- Calories: 18
- Water: 94.5 grams
- Protein: .88 gram
- Carbs: 3.89 grams
- Sugar: 2.63 grams
- Fiber: 1.2 grams
- Fat: 0.2 grams
Vitamins and minerals
Tomatoes are a good source of several vitamins and minerals:
- Vitamin C. 1 medium tomato
contains 17 mg of vitamin C , which is 18% of the daily value (90 mg). - Potassium. 1 medium tomato
contains 292 mg of potassium , which is 6% of the daily value (4700 mg). - Vitamin K. 1 medium tomato
contains 9.72 mcg of vitamin K , which is 8% of the daily value (120 mcg). - Folate. 1 medium tomato
contains 18.4 mcg of folate , which is 5% of the daily value (400 mcg).
Other plant compounds
The content of vitamins and plant compounds in tomatoes can vary greatly between varieties and sampling periods. Growing practices and processing methods can also affect the composition of tomatoes.
Generally speaking, the main plant compounds in tomatoes are:
- Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects. It’s the most abundant carotenoid in ripened tomatoes
- Beta carotene. This antioxidant often gives foods a yellow or orange hue. Beta carotene is converted into vitamin A in your body.
- Naringenin. Found in tomato skin, this flavonoid has been shown to decrease inflammation and protect against various diseases in mice.
- Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.
Studies show that the properties and components of tomatoes and tomato products offer numerous health benefits, including:
- anticancer properties contained in the properties of lycopene, as well as its beta-carotene, fiber, vitamin C, and ferulic acid content
- cardiovascular protection due to an association between tomatoes and a reduction in hypertension, inflammation, and the risk of atherosclerosis
- neurodegenerative disease protection from lycopene
- diabetes protection from carotenoids may help reduce the risk of insulin resistance and the development of diabetes
- healthy gut microbiome
- improved skin health, lycopene and other plant compounds may protect against sunburn
- improved immune response due to vitamin C content
- exercise recovery from antioxidants, such as vitamins, terpenoids, and phenolics, can inhibit oxidative stress
It’s worth noting that the majority of research into the health benefits of tomatoes has focused on the individual properties of lycopene. However, a number of other biological compounds also confer cardiovascular, anticancer, and skin health benefits.
Researchers believe that the combined, synergistic effects of tomatoes’ nutrients, vitamins, and properties likely outweigh their individual components, such as lycopene.
Moreover, the health benefits of tomatoes should be considered in the context of a healthy, balanced diet that includes tomatoes, such as the Mediterranean diet.
Tomatoes are generally well tolerated, and tomato allergies are very rare. People who are allergic to grass pollen are more likely to be allergic to tomatoes.
This condition is called pollen-food allergy syndrome or oral-allergy syndrome.
In oral-allergy syndrome, your immune system attacks fruit and vegetable proteins that are similar to pollen. This can lead to allergic reactions like itching in the mouth, a scratchy throat, or swelling of the mouth or throat.
People with latex allergy can also experience cross-reactivity to tomatoes.
Tomatoes are juicy and sweet, full of antioxidants, and may help reduce the risk of several diseases.
They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.
Tomatoes can be a valuable part of a healthy diet.