Health benefit
Cardiovascular Function
Tomatoes contribute potassium and lycopene, nutrients associated with maintaining vascular health and supporting healthy blood pressure levels as part of a balanced diet (NIH ODS, Harvard Nutrition Source).
Vegetables
Tomato
Solanum lycopersicum
A nutrient-dense botanical fruit consumed as a vegetable, tomatoes are a primary dietary source of lycopene—a carotenoid antioxidant whose bioavailability is enhanced through cooking and pairing with dietary fats (USDA, Harvard Nutrition Source).
Supports
Cardiovascular FunctionAntioxidant ProtectionSkin and Tissue Maintenance
Calories
302
kcal / 100g
Fibre
16.5g
per 100g
Vitamin C
146%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeLow calorieVitamin C rich
Recommended intake
How much Tomato — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Tomato is especially good for
When to be careful
Be careful with Tomato if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Tomato?
How it works in the body
The mechanisms behind Tomato
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Tomato maps to body functions
Health benefit
Antioxidant Protection
Dietary lycopene and vitamin C work synergistically to neutralize reactive oxygen species, helping protect cells from oxidative damage (EFSA, NIH ODS).
Health benefit
Skin and Tissue Maintenance
Vitamin C acts as an essential cofactor in collagen formation, contributing to normal skin function and connective tissue structure (EFSA, NIH ODS).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories302kcal
Protein12.9g
Carbohydrates74.7g
Fat0.4g
Fibre16.5g
Sodium134mg
Vitamins
Folate120.0µg
Vitamin A862.0µg
Vitamin C116.7mg
Vitamin E12.3mg
Vitamin K48.8µg
Vitamin B10.9mg
Vitamin B20.8mg
Vitamin B39.1mg
Vitamin B53.8mg
Vitamin B60.5mg
Minerals
Iron4.6mg
Zinc1.7mg
Copper1.2mg
Calcium166.0mg
Selenium5.3µg
Magnesium178.0mg
Manganese1.9mg
Potassium1927.0mg
Phosphorus295.0mg
Show raw per-100 g values
Calories302kcal
Protein12.91g
Carbohydrates74.68g
of which sugars43.9g
Fat0.44g
of which saturates0.06g
Fibre16.5g
Sodium134mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
On the plate
Recipes featuring Tomato
More recipes featuring Tomato are coming soon.
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
- Slice raw into salads with olive oil.
- Roast slowly to concentrate flavour and lycopene availability.
- Simmer into sauces and soups.
Things to consider
Context matters
- Tomatoes are members of the nightshade family; while generally well-tolerated, individuals with specific sensitivities may choose to track their personal tolerance.
- The natural citric and malic acid content may trigger symptoms in individuals susceptible to acid reflux or heartburn (Harvard Nutrition Source).
Also explore
Scientific references
Where this comes from
Sources · Tomato
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
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