How Nutritious Are Tomatoes? Benefits & Calorie Count

Blogs07 Aug 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 Value of Tomatoes

Tomatoes are a powerhouse of essential nutrients that support overall health. Known for their rich antioxidant content and low calorie count, they make a valuable addition to a balanced diet. Understanding tomato nutrition helps highlight just how beneficial they are to a healthy diet. Below is a detailed look at the nutritional value of tomatoes, as per the Indian Council of Medical Research:

• 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

Vitamins and Minerals

Tomatoes are packed with essential vitamins and minerals that support various functions in the body. Here's a closer look at the key components that make up the rich tomato nutrition profile: 

1. Vitamin C

A powerful antioxidant, Vitamin C is one of the top tomato vitamins.  It helps strengthen the immune system, supports skin health, and helps in iron absorption.

2. Potassium

Tomatoes are a good source of potassium, an essential mineral for heart health. It helps regulate blood pressure and reduce the risk of cardiovascular issues. The presence of potassium adds to the nutritional value of tomatoes, making them beneficial for a healthy lifestyle. 

3. Vitamin K1 (Phylloquinone)

This lesser known tomato vitamin plays a key role in blood clotting and maintaining strong bones. Including tomatoes in your diet ensures you receive a healthy dose of Vitamin K1, which contributes to overall bone and cardiovascular health.

4. Folate (Vitamin B9)

Folate is a vital B vitamin required for cell function and tissue growth. It’s especially important for pregnant women. This nutrient adds another layer to the nutrients for tomatoes, showing how versatile tomatoes are in supporting health through every life stage.

Health Benefits of Tomatoes

Now that we understand tomato nutrition, let’s take a look at some key tomato benefits for overall health.

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. With about 1 tomato calories ranging between 18–22 kcal and rich nutrients for tomatoes like potassium and fibre, they make a great addition to heart friendly diets.

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. 

Including tomatoes in your diet is a smart step towards better brain function, making them an ideal choice for healthy food. Additionally, the advantage of tomato juice lies in its concentrated lycopene content, which may further support cognitive well being.

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. 

With 100g of tomato calories being around 21 kcal, they fit well into a balanced diet focused on managing blood sugar and promoting overall tomato for health benefits.

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. Plus, their nutrients make tomatoes a great option among energy boosting snacks for glowing skin.

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. Tomatoes are also among the iron rich foods and contribute to the daily fibre requirement, supporting overall health, and reducing the risk of other eye related concerns.

6. Bone Health

Tomatoes may not be the first food that comes to mind for bone support, but they play a subtle yet meaningful role. Rich in antioxidants like lycopene and a source of Vitamin K, tomatoes help maintain bone density and strength over time. One of the lesser known tomato benefits is their contribution to reducing bone loss, especially when paired with a balanced diet. While modest, tomatoes protein content also supports tissue repair, making them a valuable addition to meals that promote long-term bone health.

Raw vs. Cooked Tomatoes: What’s More Nutritious?

Raw and cooked tomatoes each bring their advantages to the table. Raw tomatoes are lighter, with around 18 kcal per 100g, making them a go to choice for anyone watching their intake or seeking a low calorie Indian food. They offer more Vitamin C, while cooked tomatoes provide better lycopene absorption, an antioxidant that supports heart and bone health.  Whether raw or cooked, the benefit of eating tomatoes is clear. They're rich in essential nutrients like iron and fibre, making them not just great for digestion but also a reliable brain boosting food.

Maximising Tomato Nutrition: Tips and Tricks

We know how great tomato are for health. To gain the most from their nutrients, it’s important to add them thoughtfully to your meals. Here are some tips to help you do that effectively:

• 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, making the most of tomatoes' protein content.
• 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. Plus, 100g of tomato calories make them an ideal choice for balanced meals.
• 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. Given the calories in a tomato are minimal, they’re ideal for light meals. 
• You can also add tomatoes to dals, subzis, stews and soups for added nutrition and flavour. An added advantage of tomato juice or puree in these dishes is that it enhances the taste while boosting the overall nutrient content.

Conclusion

To sum up, tomatoes are packed with essential nutrients that support heart health, skin, and immunity. The benefit of eating tomatoes extends across various aspects of well being. 

For more such helpful content on 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. Try our free meal plan creator to get personalised food suggestions based on your age, weight, and health goals. You can also check your lifestyle habits with our free health score calculator and track your progress toward better health. 
 
Looking for nourishing everyday options? Try our Millet Masala Oats Tangy Tomato, packed with flavour and goodness. Great for a balanced and protein conscious lifestyle. Prioritise your health and make the Right Shift today.

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