Nutritional Value of Tomatoes

Tomatoes are one of the most characteristic and popular vegetables in the Mediterranean diet. Their flavour and aroma star in many traditional recipes, including Greek salads and ladera (dishes cooked in olive oil), such as stuffed tomatoes.

Beyond their pleasing flavour, tomatoes – packed with nutrients – offer significant health benefits.

Tomatoes are naturally low in calories and rich in fiber, vitamins and minerals.

Nutritional Value of Tomatoes	per serving: 1 cup, raw (180 g)1	RDI per serving2
Kcal	32.4		1.6%
Fat (g)	0.4		0.5%
Saturated fat (g)	0.1		0.3%
Carbohydrates (g)	7.0		2.5%
Fiber (g)	2.2		7.7%
Sugar (g)	4.7		5.2%
Protein (g)	1.6		3.2%
Salt (g)	0.02		0.0%
1 Values are based on the U.S. Department of Agriculture (USDA) nutrient database.[1] 2 The percentage of Recommended Daily Intake (% RDI) shows how much of the recommended daily intake of each nutrient is contained in a single serving. Calculations are based on U.S. Food and Drug Administration (FDA) daily values, based on 2,000 Kcal per day for an average healthy adult. Depending on an individual’s energy needs, % RDI can be lower or higher.

More specifically, tomatoes are an excellent source of antioxidant vitamin C, which contributes to the synthesis of collagen and combats oxidative stress.

They also provide us with significant quantities of other vitamins, including vitamins A and K, and folic acid.

Tomatoes are also one of the main nutritional sources of carotenoids – mainly lycopene, which is a powerful antioxidant. It has been shown that the redder a tomato is, the higher its lycopene content.

The tomato’s many health benefits are attributed mainly to its high nutrient content.[2] Tomatoes fall into the broader category of vegetables recommended for daily consumption.

Although more research is needed, consumption of tomatoes and tomato products has been associated with positive effects on cardiometabolic markers.It has been shown to reduce the oxidation of ‘bad’ cholesterol (LDL-C) – which has a detrimental effect, contributing to the formation of atherosclerotic plaque (atherosclerosis).[3]

What is more, consumption of tomatoes has been associated with a reduced risk of prostate cancer. According to mainly observational studies, any potential positive effects may be due to their high content of lycopene and other carotenoids. But further studies are certainly needed.

Tomatoes can also help maintain intestinal health and manage constipation, thanks to their high fiber content.

In conclusion, tomatoes are a valuable constituent of the Greek diet, rich in nutrients and providing multiple health benefits.

BIBLIOGRAPHY

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[1] USDA. Food search. Tomatoes, raw. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103276/nutrients. (Accessed October 2024).

[2] Salehi Β, Sharifi-Rad R, Sharopov F, Namiesnik J, Roointan A, Kamle M, Kumar P et al. Beneficial effects and potential risks of tomato consumption for human health: An overview. Nutrition. 2019 62:201-208. doi: 10.1016/j.nut.2019.01.012.

[3] Palozza P, Catalano A, Simone RE, Mele MC, Cittadini A. Effect of lycopene and tomato products on cholesterol metabolism. Annals of Νutrition & Μetabolism. 2012 61(2): 126–134. doi: 10.1159/000342077.