Vegetables Fruiting Vegetables Phytochemical data available 🇬🇧 CoFID 2021 · 13-519
✦ Lycopene-rich ✦ Useful vitamin C ✦ Potassium contributor ✦ Very low calorie

Tomatoes are a leading source of lycopene — a carotenoid antioxidant linked in research to lower cardiovascular and prostate cancer risk — alongside vitamin C, potassium, and useful folate. They are technically a fruit, very low in calories, and central to Mediterranean cuisine.

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Preparation note

Lycopene becomes more bioavailable when tomatoes are cooked and combined with a little fat — a classic example of a food whose cooked form is nutritionally distinct from raw.

Sources: NIH ODS · CoFID 2021

Macronutrients per 100g

94.0
kJ
Energy
1.10
g
Protein
3.60
g
Carbs
1.20
g
Fibre
0.50
g
Fat
3.60
g
Sugars
0.10
g
Saturates
0.01
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 274 mg 14%
Chloride 95.0 mg 12%
Vitamin A (RAE) 38.6 µg 6%
Phosphorus 31.0 mg 4%
Folate 24.0 µg 12%
Vitamin C 15.0 mg 19%
Magnesium 12.0 mg 3%
Calcium 10.0 mg 1%
Vitamin E (alpha-TE) 0.810 mg 7%
Niacin (B3) 0.400 mg 3%
Iron 0.340 mg 2%
Zinc 0.200 mg 2%
Pantothenic Acid (B5) 0.190 mg 3%
Manganese 0.120 mg 6%
Vitamin B6 0.060 mg 4%
Thiamin (B1) 0.050 mg 5%
Copper 0.050 mg 5%
Riboflavin (B2) 0.020 mg 1%
Vitamin K 0.000 µg 0%
Vitamin D 0.000 µg 0%
Chromium 0.000 µg 0%
Betaine 0.000 mg —
Vitamin B12 0.000 µg 0%
Molybdenum 0.000 µg 0%
Selenium 0.000 µg 0%
Choline 0.000 mg —
Iodine 2.00 µg 1%
Polyunsaturated fat (PUFA) 0.070 g —
Monounsaturated fat 0.040 g —
Trans fat 0.000 g —
Fructose 2.00 g —
Glucose (dextrose) 1.60 g —
Sucrose 0.000 g —
Cholesterol 0.000 mg —
Glutamic acid 0.160 g —
Aspartic acid 0.105 g —
Leucine 0.068 g —
Arginine 0.066 g —
Lysine 0.066 g —
Valine 0.057 g —
Phenylalanine 0.050 g —
Isoleucine 0.045 g —
Serine 0.044 g —
Alanine 0.044 g —
Threonine 0.042 g —
Proline 0.033 g —
Tyrosine 0.033 g —
Glycine 0.033 g —
Histidine 0.022 g —
Methionine 0.020 g —
Tryptophan 0.013 g —
Cysteine 0.011 g —
Sitostanol 0.000 mg —
Stigmasterol 0.000 mg —
β-Sitosterol 0.000 mg —
Campestanol 0.000 mg —
Plant stanols (total) 0.000 mg —
Campesterol 0.000 mg —
Plant sterols (total) 0.000 mg —
Lycopene 3,500 µg —
Beta-carotene 463 µg —
Lutein + Zeaxanthin 0.000 µg —
Biotin (Vitamin B7) 1.80 µg 4%
Retinol (vitamin A) 0.000 µg 0%
Omega-6 (Linoleic acid) 0.040 g —
Omega-3 (Alpha-linolenic acid) 0.030 g —
Omega-3 (SDA) 0.000 g —
Omega-6 (GLA) 0.000 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.