Tomato
How Many Calories in Tomato? Nutrition Facts and Benefits
Tomato (Solanum lycopersicum) is a versatile fruit commonly used as a vegetable in cuisines worldwide. Originating in South America and popularized through European kitchens, tomatoes are enjoyed raw or cooked in salads, sauces, soups, and more. Their vibrant red color comes from lycopene, a powerful antioxidant, and they are prized for their juicy texture and refreshing flavor.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 18 kcal | 3.9 g | 0.9 g | 0.2 g | 1.2 g | 5 mg |
| 2 | 1 serving (200 g) | 36 kcal | 7.8 g | 1.8 g | 0.4 g | 2.4 g | 10 mg |
Health Benefits of Tomatoes
- Rich in vitamin C, potassium, vitamin K, and folate.
- Contains lycopene and beta-carotene, antioxidants that help protect cells.
- Low in calories and provides hydration due to high water content.
- Dietary fiber supports healthy digestion and a feeling of fullness.
- When paired with a small amount of healthy fat, lycopene absorption improves.
Tips for Consuming Tomatoes
- Enjoy raw in salads, or cook into sauces, soups, and stews.
- Combine with olive oil, avocado, or yogurt to enhance flavor and nutrient absorption.
- Season with herbs and spices (basil, oregano, black pepper, garlic) instead of excess salt.
- Pair with lean proteins and whole grains to build balanced meals.
- Choose ripe, deeply colored tomatoes for the best flavor; store at room temperature and refrigerate only after slicing.