Understanding the Nutritional Breakdown of Tomatoes: A Comprehensive Guide

Blogs16 Jun 2025

Be it gravy, salad, or ketchup, we love using tomatoes in every dish we can. And rightly so! These delicious berry-like fruits are a good source of antioxidants, phytochemicals and essential vitamins and minerals. Having them regularly in the form of purees, sauces, soups and more can increase the nutritional value of any dish and provide a range of health benefits too.

In this article, we’ll break down the nutritional profile of tomatoes and why this kitchen staple may boost your heart health, brain health and more. So let’s begin!

Nutritional Profile of Tomatoes

According to the Indian Council of Medical Research, a ripe, local tomato contains

• 93.6g of Water
• 0.9g of Protein
• 0.47g of Fat
• 1.77g of Fibre
• 2.71g of Carbs
• 82 KJ of Energy
• 19.46 μg of total Folate
• 27.4mg of Vitamin C
• 1736 μg of Lycopene
• 905 μg of β-Carotene
• 274 mg of Citric acid

Nutritional Content of Tomatoes

In this section, let’s discuss the nutritional content of tomatoes in detail to understand how this vegetable may help our health.

• Antioxidants: When it comes to the nutrition of tomatoes, you cannot go without mentioning their antioxidant content. As you can see, tomatoes have high concentrations of different natural antioxidant chemicals, carotenoids (β-carotenoids and lycopene), ascorbic acid (vitamin C), and more which may help decrease oxidative stress and hence reduce the risk of chronic conditions like cardiovascular issues.
• Vitamins: Tomatoes are a good source of vitamins A, B-complex, C, E and K, with Vitamin C being the highest. Having a generous amount of vitamins in your food is essential as they perform various functions in our body including maintaining the nervous system, producing red blood cells and enzymatic function.
• Minerals: Tomatoes contain various minerals and trace minerals namely calcium, potassium, sodium, phosphorus, magnesium, iron, iodine, zinc, selenium and more. Having a host of important minerals such as these can help maintain bodily functions, regulate metabolic pathways, blood pressure, energy production, nervous system and so on.
• Fatty Acids: While tomatoes contain many types of fatty acids, they contain a significant quantity of linoleic and polyunsaturated fatty acids. Linoleic and linolenic acids, also known as omega-6 and omega-3 fatty acids are known to be important for human growth and development along with boosting heart health. Since we cannot produce these fatty acids on our own, it’s important to find sources like tomatoes to consume them regularly.

Benefits of Tomatoes for Adults Over 40

Now that we know all about the nutrition of tomatoes, let’s summarise their benefits.

1. Supports Heart Health

One of the top benefits of tomatoes is that they may support heart health. This is due to antioxidants like lycopene that fight oxidative stress and diminish the risk of cardiovascular conditions, hypertension and stroke.

2. May Protect Against Neurodegenerative Conditions

Neurodegenerative Disorders such as Alzheimer’s, Parkinson’s, and cerebral ischaemia are serious conditions that are linked to inflammation, stroke and oxidative stress. A few human studies found that lycopene and tomato extract may play a protective role against such conditions.

3. Diabetes

Carotenoids present in tomatoes may play a role in fighting inflammation and reducing the risk of insulin resistance and the development of diabetes. Further human studies on the hypoglycaemic effects of tomatoes are required to make a stronger connection.

4. Skin health

Since tomatoes are a source of Vitamin C and other antioxidants, they may help improve skin health by protecting against UV damage and fighting pigmentation. This is the reason why tomatoes are often used as an ingredient in skincare products.

5. Supports Eye Health

Having more tomatoes rich in carotenoids may protect against light-induced eye damage, the development of cataracts and age-related macular degeneration. Particularly carotenoids like lutein and zeaxanthin may prevent the risk of age-related macular degeneration, and reduce the risk of other eye-related concerns.

Maximising Tomato Nutrition: Tips and Tricks

We know how great tomatoes are for health. Now, how do we add them to our diet to get the maximum benefits? Here are some tips:

• Always ensure that you wash your tomatoes a few times with clean water to get any dirt and pesticides off their skins.
• There are several ways of having tomatoes. You can slice them up and eat them raw. Otherwise, you can also puree them or cook them in oil to create other dishes.
• Try consuming tomatoes with healthy fats (e.g., olive oil) as it can enhance lycopene absorption drastically so that you can maximise the various lycopene benefits.
• Many types of tomatoes are grown in India. Some examples of tomato varieties include Arka Vishesh, Arka Apeksha, Arka Abhed, and Arka Rakshak to name a few. You can choose any local, ripe variety to get the best tomato nutrition.
• Tomatoes can be added to lots of healthy snacks like Bhel Puri, salad bowls, Masala Papad, Raita (spiced curd with vegetables) and smoothies.
• You can also add tomatoes to dals, subzis, stews and soups for added nutrition and flavour.

Conclusion

To conclude, tomatoes are an excellent vegetable that contains a treasure trove of nutrition including antioxidants, vitamins, minerals, protein and more. Overall, these nutrients boost several aspects of our health. Some advantages of eating tomatoes are that they may fight inflammation, reduce the risk of chronic diseases including heart issues, protect brain health and reduce the risk of diabetes. Additionally, tomatoes may be wonderful for our skin as well! So have them raw or dice them into cubes and add them to snacks, dals and soups to enjoy all the benefits of tomatoes.

For more such helpful content on all things nutrition, health and ageing, explore Right Shift. We motivate middle-aged folks to focus on their health by encouraging them to eat better and add movement to their lives. To learn more about what to eat and what not to eat, you can try our free meal plan creator. It will create a meal plan for you based on your weight, age, preferences and health goals. This way you know what are the best foods for you to consume to achieve good health. Secondly, you can also try our free health score calculator, which determines how healthy your lifestyle is and gives you a score. As you make healthy changes and become fitter, you can keep checking your score to see your progress. So try these today and you’ll have made the right shift before you know it!

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