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Tomato Nutrition Facts: What Nutrients Are in Tomatoes?

Find out top tomato nutrition facts and the nutrient content in tomatoes.

Tomato Nutrition Facts: #1

Tomatoes have good amounts of some basic necessary nutrients.

One medium sized-tomato provides over a third of the recommended daily allowance of vitamin C, and nearly a third of the recommended daily allowance of vitamin A.

Tomatoes are also a great source of fiber, carbohydrate, potassium and iron.

Tomato Nutrition Facts: #2

Tomatoes have low amounts of potentially unhealthy nutrients. Too much fat and sodium can exacerbate many health issues for millions. Tomatoes are low in each of these nutrients.

Tomato Nutrition Facts: #3

Tomatoes have high amounts of special nutrients. Tomatoes are an outstanding source of the antioxidant lycopene, which has been shown to lower the risk of cardiovascular disease.

Quick and fun nutrition facts

Tomatoes are diet-friendly: A tomato is more than 90 % water and is very low in sodium. It’s a diuretic that helps eliminate toxins while you’re on a diet.
Tomatoes are heart-healthy: A tomato has 0 grams of cholesterol and contains extremely small amounts of fat.
Tomatoes are nutrient-rich: A tomato’s vitamin C content increases as the fruit ripens. Vine-ripened tomatoes contain nearly twice the vitamin C and beta-carotene as their green-picked counterparts.

Tomato Nutrient Analysis

Serving size: this information presents nutrient amounts for 1 cup fresh, chopped tomato (approximately 1/3 pound or 1 average size tomato)

Approximate serving size equivalents:
8-10 cherry tomatoes
2-3 small tomatoes
1/8 cup tomato paste
8 ounces canned tomatoes (1 cup)
½ cup tomato juice

Calorie information

Nutrient	Amount	% DV
Total calories	32.4	2%
From carbohydrate	25.5	n/a
From fat	3.0	n/a
From protein	4.4	n/a

Carbohydrates

Nutrient	Amount	% DV
Total carbohydrates	7.1 grams	2%
Dietary fiber	2.2 grams	n/a
Starch	0.0 grams	n/a
Sugars	4.7 grams	n/a

Fats

Nutrient	Amount	% DV
Total fat	0.4 grams	1%
Saturated fat	0.1 grams	n/a
Monosaturated fat	0.1 grams	n/a
Polyunsaturated fat	0.1 grams	n/a
Total omega-3 fatty acids	5.4 mg	n/a
Total omega-6 fatty acids	144 mg	n/a

Vitamins

Nutrient	Amount	% DV
Vitamin A	1499 IU	30%
Vitamin B1 (Thiamin)	0.1 mg	4%
Vitamin B2 (Riboflavin)	0.01 mg	2%
Vitamin B3 (Niacin)	1.1 mg	5%
Vitamin B5 (Pantothenic Acid)	0.2 mg	2%
Vitamin B6	0.1 mg	7%
Folate	27.0 mcg	7%
Vitamin C	22.9 mg	38%
Vitamin E	1.0 mg	5%
Vitamin K	14.2 mcg	18%

Minerals

Nutrient	Amount	% DV
Calcium	18.0 mg	2%
Chromium	9.00 mcg	7.5%
Copper	0.1 mg	5%
Iron	.5 mg	3%
Magnesium	19.8 mg	5%
Manganese	0.2 mg	10%
Phosphorus	43.2 mg	4%
Potassium	427 mg	12%
Sodium	9.0 mg	0%
Zinc	0.3 mg	2%

Sterols

Nutrient	Amount	% DV
Cholesterol	0.0 grams	0%
Phytosterols	12.6 mg	n/a

Other nutrients

Nutrient	Amount	% DV
Water	170 grams	n/a
Protein	1.6 grams	3%

Source: Nutrient data for this listing was provided by USDA SR-21.

Percent Daily Values (% DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Individual daily values may be higher or lower based on personal needs.

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