Sliced tomatoes are colorful, healthy additions to sandwiches, party platters and salads. All kinds of tomatoes, such as Roma, beef-steak and salad tomatoes, are nutritious whether you get them from your garden or the grocery store. For the most benefits, eat them as part of an overall balanced diet with a wide selection of other fresh vegetables.
Calories and Macronutrients
A cup of raw, sliced tomatoes has 32 calories, almost no fat and 1.6 g protein. The serving has 7 g total carbohydrates, including 5 g natural sugars. According to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, a 2,000-calorie diet should include at least 5 1/2 cups per week of red and orange vegetables, such as tomatoes, red peppers, carrots and pumpkin. As with all plant-based foods, tomatoes are cholesterol-free.
Dietary Fiber
Dietary fiber is a heart-healthy nutrient because it lowers levels of LDL cholesterol in your blood. A cup of sliced tomato provides 2.2 g dietary fiber, and healthy adults should aim for at least 14 g fiber per 1,000 calories in the diet, according to U.S. Department of Health and Human Services. Dietary fiber is a filling nutrient that can help you control your weight, and some low-calorie, high-fiber ideas for sliced tomatoes are in green salads and in sandwiches with a lean protein and whole-grain bread.
Lycopene
Tomatoes provide lycopene, which is a carotenoid, or a type of plant-based nutrient. A diet high in lycopene might reduce the risk of prostate cancer in men, according to the Linus Pauling Institute. Cooked and processed tomato products, such as tomato paste, soup, juice and puree, are better sources of lycopene than raw, sliced tomatoes. Your body absorbs lycopene and other carotenoids best when you eat these nutrients with a source of heart-healthy oil, such as olive oil.
Vitamins and Minerals
The best sources of vitamin C are fruits and vegetables, and tomatoes provide 25 mg vitamin C, or 41 percent of the daily value. Vitamin C helps your body absorb iron from plant-based foods and supports proper wound healing. A cup of sliced tomatoes has 1,499 international units, or IU, of vitamin A, or 30 percent of the daily value. Tomatoes can be part of a high-potassium, low-sodium diet to control your blood pressure because they have 427 mg potassium and only 9 mg sodium per cup.
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