How healthy are tomatoes?
Are tomatoes healthy? Yes, for most people. Tomatoes score 91/100 on the HowHealthyIs Score: 100 g provide 18 kcal, 14 mg vitamin C and 237 mg potassium. They are very low in calories and add vitamin C, potassium and lycopene, which is better absorbed from cooked tomatoes. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Tomatoes rank higher than 91% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C76%
- Potassium25%
- Vitamin A23%
- Fiber21%
- Vitamin E18%
- Magnesium13%
- Protein9%
- Iron8%
- Calcium4%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 197 minus 2 = 196. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in tomatoes?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 18 kcal | 22 kcal | |
| Protein | 0.9 g | 1.1 g | 2% |
| Carbohydrates | 3.9 g | 4.8 g | 2% |
| Fiber | 1.2 g | 1.5 g | 5% |
| Sugars | 2.6 g | 3.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 42 µg | 52 µg | 6% |
| Vitamin C | 14 mg | 17 mg | 19% |
| Vitamin E | 0.5 mg | 0.7 mg | 4% |
| Minerals | |||
| Calcium | 10 mg | 12 mg | 1% |
| Iron | 0.3 mg | 0.3 mg | 2% |
| Potassium | 237 mg | 292 mg | 6% |
| Magnesium | 11 mg | 14 mg | 3% |
| Sodium | 5 mg | 6.2 mg | 0% |
Source: USDA FoodData Central, "Tomatoes, red, ripe, raw, year round average" (FDC 170457). Values rounded.
Why are tomatoes good for you?
- 17 mg vitamin C in 1 medium tomato, 19% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- Salads and sandwiches
- Cooked sauces, where lycopene is more available
What should you watch out for?
- Store-bought sauces and soups can be high in salt and added sugar; check the label.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.