Tomato
Botanically a fruit but used as a vegetable, tomatoes are the leading dietary source of the carotenoid lycopene.
What Tomatoes Provide
Tomatoes are best known for lycopene, the red carotenoid that gives them their colour. They also provide vitamin C, vitamin K, potassium, and smaller amounts of other carotenoids including beta-carotene and lutein. Unlike vitamin C, lycopene becomes more available to the body when tomatoes are cooked with a little fat, which is why cooked tomato products are often highlighted in research.
Nutrition Highlights
Lycopene
One medium tomato provides roughly 3,165 µg of lycopene. Lycopene is a carotenoid antioxidant being studied for its role in cardiovascular and prostate health. Absorption improves when tomatoes are cooked and eaten with fat such as olive oil.
Vitamin C
A medium tomato supplies about 17 mg of vitamin C. Vitamin C contributes to immune function and to the absorption of iron from plant foods.
Potassium
About 292 mg of potassium per medium tomato. Potassium contributes to normal muscle function and to the regulation of blood pressure.
Vitamin K and Low Calorie Density
A medium tomato provides roughly 9.8 µg of vitamin K and only 22 kcal. This makes tomatoes a useful way to add flavour and volume to meals without many calories.
How to Include Tomatoes in a Balanced Diet
- Sliced raw with olive oil, basil, and a little salt.
- Cooked into sauces, soups, and stews for lycopene availability.
- Halved and roasted with garlic and herbs.
- Diced into salads, salsas, and grain bowls.
- Added to omelettes, frittatas, or shakshuka.
Who Might Want to Watch Portions
Tomatoes are acidic, so they can aggravate reflux or heartburn in sensitive people. They are also a common trigger for oral allergy syndrome in people allergic to grass pollen, causing itching in the mouth when eaten raw. Because they contain vitamin K, people on blood-thinning medication should keep intake reasonably consistent.