Tomatoes are the fruit of a type of vine commonly grown both commercially and in home gardens. Often eaten raw, tomatoes add a fresh and slightly acidic flavor to foods such as salads, salsa and sandwiches. Many other products are also prepared with tomatoes including ketchup, soup and tomato sauce. High in vitamins and minerals and low in saturated fats and cholesterol, tomatoes are a good source of nutrition.
Contents
The US Department of Agriculture indicates that one raw medium tomato weighs around 123 g. Water makes up most of the tomato at 116 g. Carbohydrates provide almost 5 g, while proteins offer just 1 g, and fats contribute less than 0.25 g within the serving. A medium tomato also contains 1.5 g of dietary fiber, with the remaining portion consisting of other nutrients and some indigestible material.
Caloric Value
The USDA also comments that a medium tomato provides around 22 calories. Within that total, carbohydrates provide around 18 calories, and proteins contribute around four calories. The amount of calories from fats is negligible.
Vitamins
Tomatoes also provide certain vitamins. They are particularly high in vitamin C at 15.6 mg per medium tomato or almost 20 percent of the recommended daily value. Other significant amounts of vitamins within tomatoes include vitamin K at 9.7 mcg or nearly 10 percent, vitamin B6 at 0.1 mg or just under 7 percent, and vitamin A at 52 mcg or just over 6 percent of the RDV. Other nutritional values in lower quantities in the tomato include vitamin E, folate, niacin, riboflavin and thiamin.
Minerals
Moderate amounts of dietary minerals are also found in a medium tomato, including potassium at 292 mg, or just over 6 percent of the RDV, phosphorus at 30 mg or around 4 percent, and magnesium and 14 mg or just under 4 percent. Calcium, iron and zinc are also available within a medium tomato, which is also very low in sodium.
Antioxidants
Tomatoes contain lycopene, a powerful antioxidant that, according to the American Cancer Society, may help to reduce the levels of free radicals, harmful chemicals that damage cells within the body. Free radicals can trigger the occurrence of certain diseases including some forms of cancer, such as prostate cancer, states the Alabama Cooperative Extension. A diet high in lycopene may help to reduce the risk of these diseases.
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