Foods and Drinks

Tomatoes: Health Benefits, Facts and Nutrition

Tomatoes, when you here of these red round-like vegie, what’s come to you in mind?. Well there so many speculations concerning if tomatoes are fruits or vegetables. Now you should know that renowned botanist have come up with the fact that tomatoes are classified as fruits.

Why? you may ask, this is because tomatoes develop from flowering plants ovary and these ovary contains seed. Although most people still consider tomatoes as vegetables on the culinary perspective, because they are prepared and served as vegies.

However, tomatoes are not only delicious but also healthy as well, as they provide us with tons of health benefits as they contain essential minerals and nutrients that are needed by the body for optimal growth and development.

Now tomatoes contains minerals, compounds and vitamins such as:

(1) Vitamin C
(2) Lycopene
(3) Potassium
(4) Vitamin K, and others.

You should know that these vitamins and minerals are very vital and essential for the proper growth and development of the body, Although we’ll be sharing facts and benefits of tomatoes you may not know, below are nutritional values of tomatoes.

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Tomatoes Nutrition Facts

Tomatoes: Health Benefits, Facts and Nutrition

The following nutrition information is provided by the USDA.

Tomatoes are very healthy and delicious. A 91g if tomato can go a long way as providing you with potential nutrients. It provides 16 calories, 0.8g of protein, 3.5g of carbohydrates, and 0.2g of fat.

Although, tomatoes are an excellent source of vitamin C, fiber and vitamin K as mentioned above. Below are the nutritional information or 91g of tomato.

(1) Calories: 16
(2) Fat: 0.2g
(3) Sodium: 5mg
(4) Carbohydrates: 3.5g
(5) Fiber – 1.1g
(6) Sugars – 2.4g
(7) Protein – 0.8g
(8) Vitamin C – 12.5mg
(9) Vitamin K – 7.2mcg


As you’ve known by now, a 91g of tomato can offer you potential nutrients needed by your body to grow and function well. However, 91g of tomato contains about 3.5grams of carbohydrates. Now, of the carbohydrates 2.4grams are sugars occuring naturally and the remaining 1.1grams come from the fiber.


If you’re looking for a vegetable as a good source of fat content, then tomatoes can fill up that gap as it contains a moderate fat content.


Tomatoes are good source of protein content, as there is just 1gram of protein in a fresh tomato.

Vitamins and Minerals

Tomatoes are considered a great source of vitamins of minerals because of the presence of vital compounds, minerals and vitamins present in it.

These vitamins and minerals are what makes tomato a great choice when cooking and it is mostly recommended over the processed can tomatoes. Several beneficial forms of vitamin A are also present in tomatoes, including lutein, zeaxanthin, and lycopene.


A single freh tomato is capable of providing you with 16 calories, 73% of which come from carbs, 18% from protein, and 9% from fat.

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4 Essential Health Benefits of Tomatoes

Tomatoes are great source of phytonutrient content. However, below are health benefits of tomatoes. So let’s get into it.

(1) May Reduce Risk of Prostate Cancer

By adding tomatoes to your diet, you stand a chance of not having prostate cancer. This it because tomatoes contain an anti-oxidant called ‘Lycopene’. Now this compound has been associated with a reduced risk of prostate cancer.

However, Lycopene is very common and high in processed tomato foods such as ketchup and the rest. This is because during processing more water is removed from the tomatoes having a more concentrated and thick tomato paste

Also, Lycopene tends to acts as Lycopene acts on various biochemical pathways that help prevent cancer cells from developing and spreading.

(2) Supports Heart Health

Also, Lycopene has so many use as it works hand in hand with other essential anti-oxidants and vitamins such as Vitamin A, E and C. Now, these makes tomato a very powerful medicinal vegie.

Recent, studies carried out by medical experts showed a relationship between the lycopene in tomatoes and an oxidized LDL and arterial plaque reduction.

Tomatoes are well know for there role in reducing blood pressure due to the presence of potassium.

(3) Aids Eyesight

Tomatoes are a great source of vitamin A, an essential vitamin needed by our body. and more specifically, tutein and zeaxanthin. These two forms of vitamin A accumulate in the retina and prevent age-related macular degeneration.

Tomatoes are very good when it comes to improving eyesight. However, adding it to your dish I very good especially in dishes that include fat, a mixture of these can greatly improve absorption of the fat-soluble vitamins, which are crucial for good eyesight.

(4) Protects Against Sun Damage

The phytonutrients in tomatoes are protective against some of the effects of UVB damage. Although tomatoes alone aren’t enough to prevent skin cancer, including tomatoes in your meal plan may improve your body’s resilience to the dangers of certain types of sun rays.

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