Tomatoes score a good 62/100, primarily due to their status as a minimally processed whole food and their notable vitamin C content.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Tomato contains 18 kcal per 100 g.
Tomato contains 0.9 g of protein per 100 g.
Tomato contains 1.2 g of fiber per 100 g.
Tomato contains 0.2 g of total fat per 100 g (0.0 g saturated).
Tomato contains 0 g of added sugar per 100 g.
Tomato provides 5 mg of sodium per 100 g.
Tomato provides 237 mg of potassium per 100 g.
Tomato provides 11 mg of magnesium per 100 g.
Tomato scores 62/100 on FoodScore (good).
Tomato is classified as NOVA 1 (unprocessed or minimally processed).
A medium tomato is low in calories, providing just 18 calories per 100g serving.
Tomatoes are a minimally processed whole food, classified as NOVA 1.
One medium tomato contributes 15% of the Daily Value for Vitamin C.
With only 5mg of sodium per 100g, tomatoes are a very low-sodium food.
Tomatoes provide 1.2g of fiber per 100g, supporting digestive health.
Scores -3 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.2g
4% of Daily Value
Protein
0.9g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
5mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 62
Tomatoes achieve a FoodScore of 62/100, placing them in the 'Good' category. This score is significantly boosted by their classification as a NOVA 1 food, meaning they are unprocessed or minimally processed, which adds a substantial 10 points to their score. As a whole food, tomatoes naturally contain no added sugar, trans fat, or saturated fat, aligning well with dietary guidelines. They also contribute positively to micronutrient intake, specifically providing 15% of the Daily Value for Vitamin C, which earns an additional 2 bonus points. While tomatoes offer some fiber (1.2g per 100g) and potassium (237mg per 100g), these amounts are not high enough to trigger additional significant bonuses. The overall score reflects a food that is naturally low in calories, fat, and sodium, making it a beneficial addition to most diets. To achieve a higher score, tomatoes would need to provide a more diverse range of micronutrients in higher percentages or a greater amount of fiber per serving.
Health benefits
What the nutrients in tomato actually do for you, grounded in established dietary science.
Supports Immune Function
Tomatoes are a good source of Vitamin C, an essential nutrient known for its role in immune system health. A 100g serving of tomato provides 15% of the Daily Value for Vitamin C, which contributes to the normal functioning of various immune cells. This vitamin also acts as an antioxidant, helping to protect cells from damage caused by free radicals. Including foods rich in Vitamin C, like tomatoes, can help maintain a robust immune response. However, it's important to consume a variety of fruits and vegetables to meet all daily nutrient needs.
Promotes Heart Health
Tomatoes contribute to heart health through their nutrient profile. They are naturally very low in sodium, with only 5mg per 100g, which is beneficial for maintaining healthy blood pressure levels. Dietary guidelines emphasize reducing sodium intake to support cardiovascular well-being. Additionally, tomatoes contain potassium (237mg per 100g), an electrolyte that helps balance fluids and counteract the effects of sodium. The absence of saturated fat and trans fat further aligns tomatoes with recommendations for a heart-healthy diet. While beneficial, a balanced diet is key for comprehensive heart health.
Aids in Hydration and Weight Management
With a high water content and only 18 calories per 100g, tomatoes can be a valuable food for hydration and weight management. Their low-calorie density allows for larger portion sizes without significantly increasing caloric intake, which can promote satiety. The fiber content (1.2g per 100g) also contributes to feelings of fullness, potentially reducing overall food consumption. Incorporating water-rich, low-calorie vegetables like tomatoes can be an effective strategy for those aiming to manage their weight. However, weight management ultimately depends on overall dietary patterns and physical activity.
Provides Antioxidant Support
Tomatoes are known for their antioxidant properties, primarily due to compounds like Vitamin C and lycopene. While lycopene content varies with ripeness and processing, Vitamin C is readily available, providing 15% of the Daily Value per 100g. Antioxidants help protect the body's cells from oxidative stress, which is linked to various chronic diseases. Regularly consuming foods rich in antioxidants, such as tomatoes, is part of a dietary pattern that supports long-term cellular health. Cooking tomatoes can sometimes enhance the bioavailability of certain antioxidants like lycopene.
Tomatoes score a good 62/100, primarily due to their status as a minimally processed whole food and their notable vitamin C content.
How to eat it
Tomatoes are a versatile staple in the American diet, enjoyed fresh in salads and sandwiches, or cooked in sauces, soups, and stews. They are a low-calorie, nutrient-dense way to add flavor and moisture to many dishes. A typical serving size is one medium tomato, which can easily be incorporated into daily meals. Their mild acidity and sweetness make them compatible with a wide range of cuisines.
For optimal flavor and nutrient retention, store ripe tomatoes at room temperature away from direct sunlight, and only refrigerate if they are cut.
Incorporate sliced tomatoes into sandwiches, wraps, and salads for added moisture, flavor, and a boost of Vitamin C.
Cooked tomatoes, such as in sauces or roasted dishes, can enhance the bioavailability of lycopene, a beneficial antioxidant.
Pair tomatoes with a small amount of healthy fat, like olive oil, to improve the absorption of fat-soluble vitamins and antioxidants.
Things to keep in mind
Tomatoes are generally considered safe for consumption by most individuals. There are no widely documented common allergies to tomatoes, though some people may experience mild sensitivities. Individuals with gastroesophageal reflux disease (GERD) might find that the acidity of tomatoes can trigger or worsen symptoms. For those with kidney stones, especially calcium oxalate stones, consuming very large quantities of tomatoes might be a concern due to their oxalate content, though this is typically only relevant in extreme cases. Overall, for most healthy adults, tomatoes can be enjoyed regularly as part of a balanced diet without significant concerns.
Yes, a tomato is considered a healthy food. It scores 62/100 on FoodScore, placing it in the 'Good' category. Tomatoes are low in calories, fat, and sodium, and provide beneficial nutrients like Vitamin C and potassium. They are also a minimally processed whole food.
Is a tomato good for weight loss?
Yes, tomatoes can be a good addition to a weight loss diet. They are very low in calories (18 calories per 100g) and have a high water content, which can help you feel full without consuming many calories. Their fiber content also contributes to satiety, supporting calorie control.
Is a tomato ultra-processed?
No, a fresh tomato is not ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural integrity and nutrient profile, without added sugars, unhealthy fats, or artificial ingredients.
What is the best way to eat tomatoes to maximize nutrients?
Eating tomatoes both raw and cooked can maximize different nutrients. Raw tomatoes provide more Vitamin C, which is heat-sensitive. Cooking tomatoes, especially with a little healthy fat, can increase the bioavailability of lycopene, an important antioxidant. A varied approach is best.
Can tomatoes help with heart health?
Yes, tomatoes can contribute to heart health. They are naturally low in sodium and contain potassium, both of which are important for maintaining healthy blood pressure. Additionally, tomatoes are free of saturated and trans fats, aligning with dietary recommendations for cardiovascular well-being.
What can I use as a substitute for fresh tomatoes?
If you need a substitute for fresh tomatoes, depending on the recipe, you could use roasted red peppers for a similar sweetness and color, or sun-dried tomatoes (rehydrated) for a more concentrated flavor. Canned diced tomatoes can also work in cooked dishes, but check for added sodium or sugar.
Do tomatoes have a lot of sugar?
No, tomatoes do not have a lot of sugar. A 100g serving of fresh tomato contains 0g of added sugar. The natural sugars present are minimal and do not contribute significantly to overall sugar intake, making them suitable for most diets.