Nutrition for Tomato
Calories, Protein, Vitamins and More
Tomato Nutrition Summary
One tomato (182 grams or 0.4 lb) contains 33 calories and 1.6 grams of protein. Tomato consist of 95% water, 4% carbohydrates, and less than 1% of protein or fat.Tomato is an excellent source of many nutrients, including dietary fiber, Vitamin C and potassium. It also contains significant amounts of Vitamin A and manganese.
In one tomato:
- Calories: 33
- Protein: 1.6 g
- Sugar: 4.8 g
- Dietary fiber: 2.2 g
- Fat: 0.4 g, (Saturated: 0.1 g)
- Sodium: 9.1 mg
See the Tomato Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Tomatoes, red, ripe, raw, year round average.
Calories in Tomato
Tomato has 33 calories per tomato or 18 calories for every 100 grams. Most of its calories are from carbohydrates and protein.74% of calories in tomato are from carbohydrates, 17% of calories are from protein and 9% of calories are from fat.
Calories from Carbs
The majority, or 74% of the calories in tomato are from carbohydrates.
The carbs in tomato are mostly in the form of dietary fiber and sugar (31% and 69%). 1 tomato has 9% of daily values or 2.2 grams of dietary fiber.
- Dietary fiber: 2.2 g
- Sugar: 4.8 g
Calories from Fat
A small portion, or 9% the calories in Tomato are from fat. Tomato is very low in total fat, with 0.4 grams per tomato. Most of the fat in tomato are healthier unsaturated fats.
Tomato is cholesterol free and trans-fat free.
Tomato is cholesterol free and trans-fat free.
- Total fat: 0.4 g
- Saturated fat: 0.1 g
- Monounsaturated fat: 0.1 g
- Polyunsaturated fat: 0.2 g
Omega-6 in Tomato
A source of omega-6 fatty acids, every tomato of tomato contains a total of 0.2 grams of omega-6. In addition, a large portion of the omega-6 in tomato comes from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 0.15 g
Calories Similar to Tomato
Some other vegetables with similar calories to tomato by weight:- Zucchini: -2 calories
- Endive: -2 calories
- Romaine Lettuce: -2 calories
- Radishes: -4 calories
Protein in Tomato
One tomato has 1.6 grams of protein or about 3% of daily recommended intake. Tomato is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.- Protein: 1.6 g
- Threonine: 0.05 g
- Isoleucine: 0.03 g
- Leucine: 0.05 g
- Lysine: 0.05 g
- Phenylalanine: 0.05 g
- Valine: 0.03 g
- Histidine: 0.03 g
Protein Similar to Tomato
Some other vegetables with similar amounts of protein to tomato by weight:- Squash: same
- Iceberg Lettuce: same
- Jalapeno: +0.1 grams
- Carrots: +0.1 grams
Vitamins and Minerals in Tomato
An good source of nutrients, tomato contains abundant amounts of Vitamin C and potassium. In fact, a single tomato contains 33% of recommended daily values or 24.9 milligrams of Vitamin C.Vitamins in tomato (1 large):
- Vitamin a: 76.4 ug
- Thiamin: 0.1 mg
- Niacin: 1.1 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 24.9 mg
- Vitamin e: 1 mg
- Folate: 27.3 ug
- Vitamin k: 14.4 ug
- Calcium: 18.2 mg
- Potassium: 431.3 mg
- Iron: 0.5 mg
- Magnesium: 20 mg
- Zinc: 0.3 mg
- Phosphorus: 43.7 mg
- Copper: 0.1 mg
- Manganese: 0.2 mg
- Choline: 12.2 mg
Similar to Tomato for Vitamin C
Here are some other vegetables with similarly abundant amounts of Vitamin C to tomato:- Bean Sprouts: -0.91 MG
- Radishes: +2 MG
- Arugula: +2.4 MG
- Squash: +2.5 MG
Flavonoids and Carotenoids in Tomato [3]
Tomato contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene, lycopene and lutein + zeaxanthin and flavonoids myricetin and quercetin. In one tomato:
- beta-carotene: 817 ug
- alpha-carotene: 184 ug
- lycopene: 4683 ug
- lutein + zeaxanthin: 224 ug
- myricetin: 0.24 mg
- Quercetin: 1.06 mg
Tomato Nutrition Chart
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