Most people should get 2 to 3 cups of vegetables each day, according to the U.S. Department of Agriculture. While a tomato is technically a fruit, the USDA counts it as a vegetable. Eating a cup of red sliced tomatoes not only helps you fulfill your daily vegetable recommendation but also provides a number of essential vitamins and minerals without a significant amount of calories, fat or sugar.
Calories, Fat and Cholesterol
A 1-cup serving of sliced red tomatoes contains only 32 calories. The total amount of fat is only 0.36 g, which is less than 1 percent of your daily value of total fat, based on a 2,000-calorie diet. Tomatoes do not contain any cholesterol. Foods that are low in calories, fat and cholesterol, yet provide other essential nutrients, are healthy choices.
Protein and Carbohydrates
Every cup of sliced red tomatoes has about 1.5 g of protein, which is about 3 percent of the daily value. The amount of total carbohydrates is 7 g, which is approximately 2 percent of the daily value. About 2.2 g of these carbohydrates come from dietary fiber. This is about 9 percent of the daily value of fiber. Almost 4 g of the total carbohydrates come from sugar. The FDA does not provide a recommendation for sugar intake, but it is best to limit it when possible.
Vitamins
Tomatoes contain several vitamins. A 1-cup serving of sliced red tomatoes contains 24.7 mg of vitamin C, for 41 percent of the daily value. It also has 1499 IU of vitamin A and 14.2 mcg of vitamin K, about 30 percent and 18 percent of the daily value, respectively. This serving of sliced tomatoes also provides between 2 and 10 percent of the daily value of thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, folate and vitamin E.
Minerals
Tomatoes are also a good source of many minerals. A 1-cup serving of sliced tomatoes contains 427 mg of potassium and 0.205 mg of manganese, which is approximately 12 percent and 10 percent of the daily value, respectively. Tomatoes also provide between 2 and 5 percent of the daily value of calcium, iron, magnesium, phosphorus, zinc and copper.
Considerations
Tomatoes are also an excellent source of lycopene, an antioxidant compound. Although research is ongoing, consuming foods with lycopene may prevent or reduce your risk of a number of serious medical conditions. Lycopene may help prevent certain types of cancer, reduce cholesterol, lower the risk of heart disease, reduce the risk of macular degenerative disease and lower the risk of lipid oxidation. Although one cup of sliced red tomatoes contains 4631 mcg of lycopene, consuming tomato products such as sauce or paste may help your body absorb the antioxidant better, according to the American Cancer Society.
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