Calories in Tomatoes

Tomatoes are a staple in many diets around the world, known for their vibrant color and versatility in culinary uses. This article explores the nutritional content of a 123-gram serving of tomatoes, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.

Nutrition Facts

A medium-sized tomato weighing 123 grams provides a wide range of essential nutrients with very few calories. Here’s a detailed breakdown:

• Calories: 22
• Total Fat: 0.2 grams (0% Daily Value)
  • Polyunsaturated Fat: 0.1 grams
  • Monounsaturated Fat: 0.1 grams
• Cholesterol: 0 mg (0% Daily Value)
• Sodium: 6 mg (6% Daily Value)
• Total Carbohydrates: 4.8 grams (0% Daily Value)
  • Dietary Fiber: 1.5 grams (1% Daily Value)
  • Sugars: 3.2 grams
• Protein: 1.1 grams
• Vitamin D: 0 mcg (0% Daily Value)
• Calcium: 12 mg (6% Daily Value)
• Iron: 0.3 mg (0% Daily Value)
• Potassium: 292 mg (0% Daily Value)

Carbohydrates

Tomatoes are low in carbohydrates, with 4.8 grams per 123-gram serving. The carbohydrates in tomatoes include simple sugars such as glucose and fructose, which provide a natural sweetness. This makes tomatoes a suitable option for those monitoring their carbohydrate intake.

Fiber

A 123-gram serving of tomatoes contains 1.5 grams of dietary fiber, which supports digestive health. Fiber helps regulate bowel movements, lowers cholesterol levels, and aids in maintaining a healthy weight. Including fiber-rich foods like tomatoes in your diet can contribute to overall gastrointestinal health.

Vitamins and Minerals

Tomatoes are a rich source of several essential vitamins and minerals:

• Vitamin C: Tomatoes are high in vitamin C, which acts as an antioxidant, boosts the immune system, and aids in the absorption of iron.
• Vitamin A (in the form of beta-carotene): Supports vision, immune function, and skin health.
• Vitamin K: Important for blood clotting and bone health.
• Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.
• Folate: Essential for DNA synthesis and repair, and crucial during periods of rapid growth such as pregnancy.
• Calcium and Iron: Although present in smaller amounts, these minerals are vital for bone health and oxygen transport in the blood, respectively.

Other Plant Compounds

Tomatoes are packed with various beneficial plant compounds, including:

• Lycopene: A powerful antioxidant that gives tomatoes their red color. Lycopene has been linked to numerous health benefits, including reduced risk of heart disease and cancer.
• Beta-carotene: An antioxidant that the body converts to vitamin A.
• Naringenin: A flavonoid with anti-inflammatory properties found in the skin of tomatoes.
• Chlorogenic acid: Another powerful antioxidant that may help lower blood pressure.

Health Benefits

The rich nutritional profile of tomatoes translates into several health benefits:

• Heart Health: Lycopene and potassium in tomatoes support heart health by lowering blood pressure and reducing cholesterol levels.
• Cancer Prevention: The antioxidants in tomatoes, especially lycopene, may reduce the risk of certain cancers, including prostate, lung, and stomach cancers.
• Skin Health: Vitamin C and beta-carotene support skin health and may protect against sun damage.
• Bone Health: Vitamin K and calcium contribute to maintaining strong and healthy bones.
• Immune Support: Vitamins A and C boost the immune system, helping the body fend off infections.

Foods with Calorie Content Equivalent

To understand the calorie content of tomatoes, here are some foods with a similar calorie count (22 calories):

• 1 cup of raw spinach (about 30 grams)
• 1 medium-sized carrot (about 61 grams)
• 1 small apple (about 85 grams)
• 5 large strawberries (about 100 grams)
• 1 small celery stick (about 100 grams)

These comparisons highlight how tomatoes can fit into a balanced diet without significantly increasing calorie intake.

Conclusion

A 123-gram serving of tomatoes contains only 22 calories, making them a low-calorie, nutrient-dense food. Tomatoes provide essential vitamins, minerals, fiber, and beneficial plant compounds, offering numerous health benefits such as improved heart health, cancer prevention, and enhanced skin health. Including tomatoes in your diet can help you achieve a balanced, nutritious diet while keeping calorie intake in check.