Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Lycopene | 2573 µg | — | |
| Vitamin C | 13.7 mg | 15% | |
| Potassium | 237 mg | 5% | |
| Vitamin K | 7.9 µg | 7% | |
| Vitamin A (RAE) | 42 µg | 5% | |
| Folate (B9) | 15 µg | 4% | |
| Vitamin B6 | 0.08 mg | 5% | |
| Magnesium | 11 mg | 3% | |
| Phosphorus | 24 mg | 2% | |
| Calcium | 10 mg | 1% |
| Weight | Calories | Carbs | Protein | Fat |
|---|
| Serving | Weight | Calories | Carbs | Net Carbs | Fat |
|---|---|---|---|---|---|
| 1 cherry tomato | 17g | 3 kcal | 0.7g | 0.6g | 0.0g |
| ⭐ 1 medium tomato | 123g | 22 kcal | 4.8g | 3.3g | 0.2g |
| 1 large tomato | 182g | 33 kcal | 7.1g | 4.9g | 0.4g |
| 1 cup chopped | 180g | 32 kcal | 7.0g | 4.8g | 0.4g |
| 1 oz | 28g | 5 kcal | 1.1g | 0.8g | 0.1g |
Tomato is 95% water — one of the highest water content vegetables. Net carbs are 2.7g per 100g — extremely low. This makes tomato suitable for almost any dietary pattern including keto.
Tomatoes are the richest dietary source of lycopene — a carotenoid with powerful antioxidant properties. A landmark Harvard study of 47,000 men found that eating tomato-based foods more than twice weekly reduced prostate cancer risk by 35%. Crucially, lycopene is significantly more bioavailable from cooked tomatoes than raw — heating breaks down cell walls and concentrates lycopene, while fat further increases absorption. Tomato sauce, paste, and sun-dried tomatoes have 3–5× more lycopene than fresh tomatoes.
Tomatoes are strongly associated with may support cardiovascular health. Lycopene reduces LDL oxidation — the key step in arterial plaque formation. A meta-analysis of 21 studies found that high tomato intake was associated with 14% lower cardiovascular disease risk. The combination of lycopene, potassium, vitamin C, and flavonoids (quercetin, kaempferol) provides multi-pathway may support cardiovascular health.
A medium tomato provides 17mg of vitamin C — 19% of the daily requirement. Vitamin C is essential for collagen synthesis and photoprotection. Tomatoes also contain beta-carotene and lycopene, both of which provide UV photoprotection when consumed regularly. Evidence suggests high tomato consumption measurably reduces UV-induced skin reddening.
With only 18 kcal per 100g and 2.7g of net carbs, tomatoes have an extremely low glycemic index (~15). Chromium in tomatoes helps regulate blood sugar, and naringenin — a flavonoid found in tomatoes — has shown anti-diabetic properties in research. Tomatoes are one of the few foods freely consumed on virtually all therapeutic diets including keto, diabetic, and weight loss protocols.
Nutrition values sourced from USDA FoodData Central. Not medical advice.