Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and also education specialist." data-inline-tooltip="true">Barbie Cervoni MS, RD, CDCES, CDN

Marisa Moore is a registered dietitian nutritionist through a BS in nutrition science and also MBA in marketing. She is additionally the founder of Marisa Moore Nutrition.

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Have you ever wondered if a tomato is a fruit or a vegetable? Botanists share tomatoes as fruit due to the fact that they develop from the ovary of flowering plants and contain seeds. However, because tomatoes are prepared and served together vegetables, they're usually thought of as a vegetables from a cooking perspective.

Either way, tomatoes space a delicious and also nutritious food that provides a an excellent addition to most healthy eating plans. Tomatoes contain several nutrients and compounds crucial for health, such together vitamin C, lycopene, potassium, and also vitamin K, amongst others.

Tomato Nutrition facts

One tiny (2 2/5" in diameter) tomato (91g) provides 16 calories, 0.8g the protein, 3.5g of carbohydrates, and 0.2g that fat. Tomato are an excellent source the vitamin C, fiber, and also vitamin K. The following nutrition details is noted by the USDA.

Calories: 16Fat: 0.2gSodium: 5mgCarbohydrates: 3.5gFiber: 1.1gSugars: 2.4gProtein: 0.8gVitamin C: 12.5mgVitamin K: 7.2mcg


A small tomato (91g) contains 3.5 grams of carbs. That the carbohydrates, 2.4 grams are from naturally emerging sugars, and 1.1 grams come native fiber. Tomato are thought about a low glycemic table of contents food.

Vitamins and Minerals

Tomatoes are a great source the potassium and vitamin C. Several helpful forms that vitamin A are likewise present in tomatoes, consisting of lutein, zeaxanthin, and lycopene.


One tiny tomato (91g) gives 16 calories, 73% of i m sorry come from carbs, 18% from protein, and 9% from fat.

Tomatoes are a low-calorie, low-fat hydrating fruit v a short glycemic index. Tomatoes space high in vitamin C, vitamin K, and potassium.

may Reduce hazard of Prostate Cancer

Lycopene is an antioxidant in tomato that has actually been linked with a lessened risk that prostate cancer. Lycopene acts on various biochemical pathways that assist prevent cancer cell from developing and spreading. Lycopene is higher in processed tomato foods (such together ketchup or crate tomatoes) due to the fact that the processing requires removing water and also leaving a more concentrated tomato product.

supports Heart wellness

The lycopene in tomatoes works synergistically with other antioxidant vitamin (like vitamin A, E, and also C) to carry out compounding services for love health. Part studies show a relationship in between the lycopene in tomatoes and an oxidized LDL and also arterial plaque reduction. Tomatoes additionally contain potassium, i m sorry is popular to reduce blood pressure.

Aids Eyesight

Tomatoes are wonderful source the vitamin A, and much more specifically, tutein and zeaxanthin. These two forms of vitamin A accumulate in the retina and also prevent age-related macular degeneration. Consuming tomatoes together a component of dishes that encompass some fat (such together in a salad v olive oil) improves absorption of the fat-soluble vitamins, i beg your pardon are an essential for an excellent eyesight.

Protects against Sun damages

The phytonutrients in tomatoes room protective versus some that the effects of UVB damage. Although tomatoes alone aren"t enough to protect against skin cancer, including tomatoes in her meal setup may enhance your body"s resilience to the dangers of certain species of sun rays.

may Reduce risk of Diabetes symptom

Tomatoes have actually been connected with antihyperglycemic results in rodents yet not in humans. Nonetheless, tomatoes space still valuable for world with diabetes. Tomatoes have been displayed to reduce the oxidative tension that"s brought about by diabetes. They additionally reduce inflammation, sped up atherosclerosis, and tissue damage, all usual complications of the disease.


If you have seasonal allergy to grass pollen, you might experience an oral allergy after eating tomatoes. Symptoms may include itchy mouth, ears, or throat or ede of the lips, mouth, tongue, and also throat. Talk to your medical professional if you suspect you may be allergy to tomatoes.

Adverse results

Tomatoes are normally acidic. If you endure from acid reflux or heartburn, you may want come limit your intake that tomatoes and also tomato products.


There are hundreds of varieties of tomatoes. Tomato are obtainable in plenty of shapes (from tiny spheres to big ovals), color (from eco-friendly to red, yellow, and orange), and also sizes (from tiny cherry tomatoes to huge beefsteak tomatoes).

The level that sweetness and also acidity vary depending upon the growing conditions and also ripeness at harvest. Some tomatoes have few seeds, such as the plum, conversely, others have many.

In addition to new tomatoes, friend can discover canned tomatoes diced, crushed, or puréed, which often have added ingredients favor sodium. There are also a selection of tomato commodities like tomato dough (which is concentrated, cooking tomatoes), tomato juice (which is marketed on its own or as part of vegetables juice blends), and also sundried tomato (may be offered on their very own or packed in oil).

Many condiments use tomato as a base, such together ketchup and salsa. As soon as purchasing commercial tomato sauces, always read the label. Some brands of jarred tomato sauce contain too many of included sugar and sodium. Making your very own with fresh or canned tomatoes is a great way to prevent these added ingredients.

when It's best

Look because that fresh tomato that room plump and firm with smooth, shiny skin. The color should it is in uniform. Prevent tomatoes with cuts, bruises, soft spots, or mold. Local tomatoes native the farmer"s industry are finest during the summer season.

Storage and Food security

Contrary to renowned belief, you have to not save fresh tomato in the refrigerator. This can turn the meat mealy and reduce the flavor—instead, keep tomatoes in a cool, dry place.

Wash new tomatoes well before cutting into them. As soon as tomatoes room cut, store them in the refrigerator and use in ~ a few days. Dishes with cooked tomatoes should be refrigerated and consumed in ~ a week.

how to Prepare

Tomatoes are frequently used in salads, soups, dips, sauces, and casseroles. You have the right to enjoy tomato raw or cooked.

To chef tomatoes, think about sautéing, grilling, or roasting. Roasting returns a juicy, concentrated flavor and also texture. To roast, season tomatoes through olive oil, garlic, red pepper, and other herbs and spices. You deserve to eat roasted tomatoes plain or puree them because that a tomato sauce or together a topper for grilled, baked, or roasted meat, chicken, or fish.

You can also use tomato to do a straightforward marinara sauce or use tomato sauce and tomato assets to flavor foodstuffs such as spaghetti squash, chili, and also stews. Season her sauce however you"d like, usingbasil, oregano, parsley, or garlic. Big tomatoes can also be stuffed with meat and rice for a hearty dish.

Verywell Fit uses only high-quality sources, consisting of peer-reviewed studies, to support the facts within ours articles. Review our editorial procedure to learn more about how we fact-check and keep our contents accurate, reliable, and trustworthy.

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