The Nutritional Value of Tomatoes
Tomatoes are a low-calorie food, providing only 22 calories per medium-sized fruit. Despite their low calorie content, tomatoes are packed with essential nutrients:
- Calories: 22
- Protein: 1.1 grams
- Fat: 0.3 grams
- Carbohydrates: 4.8 grams
- Fiber: 1.5 grams
- Sugar: 3.2 grams
Tomatoes are an excellent source of vitamins and minerals, including:
- Vitamin C: A powerful antioxidant that supports immune function and collagen production.
- Potassium: An essential mineral that helps regulate blood pressure and fluid balance.
- Lycopene: A carotenoid antioxidant that has been linked to a reduced risk of certain types of cancer, such as prostate cancer.
Health Benefits of Tomatoes
The nutrients in tomatoes contribute to a wide range of health benefits. Here are some notable benefits:
- Cardiovascular health: Tomatoes contain antioxidants such as lycopene, which have been shown to reduce inflammation and improve blood vessel function, lowering the risk of heart disease.
- Cancer prevention: Studies have suggested that lycopene in tomatoes may have protective effects against certain types of cancer, including prostate cancer.
- Eye health: Tomatoes are a good source of vitamin C and lutein, which are important for maintaining eye health and reducing the risk of age-related macular degeneration.
- Antioxidant activity: The antioxidants in tomatoes, such as lycopene and vitamin C, help neutralize free radicals and protect cells from damage, which may reduce the risk of chronic diseases.
- Weight management: Tomatoes are low in calories and high in fiber, which can promote satiety and support weight management efforts.
Incorporating Tomatoes into Your Diet
Tomatoes are a versatile food that can be enjoyed in various ways. Here are some tips for incorporating tomatoes into your diet:
- Add them to salads: Tomatoes add flavor, color, and nutrients to any salad.
- Use them as a topping for pizza or pasta: Chopped tomatoes are a classic topping for pizza and pasta dishes.
- Make a salsa or chutney: Tomatoes can be used to create flavorful salsas and chutneys that can be served with chips, tacos, or grilled meats.
- Roast them: Roasted tomatoes are a delicious side dish or addition to soups and stews.
- Enjoy them fresh: Fresh tomatoes are a refreshing and healthy snack.
In conclusion, tomatoes are a nutritional powerhouse that offers numerous health benefits. Their low calorie count and rich array of vitamins, minerals, and antioxidants make them an essential part of a healthy diet. Enjoying tomatoes in various forms can contribute to overall well-being and reduce the risk of chronic diseases.
How many calories are in Tomato?
Each 1 medium whole of Tomato contains 22 calories.
Tomato Nutritional Information
| Nutrient | Amount per 1 medium whole (123g) |
|---|---|
| Calories | 22 Calories |
| Protein | 1.1g |
| Fat | 0.3g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 4.8g |
| Dietary Fiber | 1.5g |
| Sugar | 3.2g |
| Sodium | 0.0062mg |
| Potassium | 0.2915mg |
| Calcium | 0.012mg |
| Iron | 0.0003mg |