Tomatoes score 62/100, a 'Good' rating, 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 provides 15% of the Daily Value for Vitamin C.
With only 18 calories per 100g, tomatoes are a low-calorie addition to meals.
Tomatoes are a minimally processed whole food, classified as NOVA 1.
They contain 0g of added sugar and only 5mg of sodium per 100g.
Tomatoes offer 237mg of potassium per 100g, contributing to daily intake.
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 reflects their strong nutritional profile as a whole food. A significant bonus of +10 points is awarded because tomatoes are a minimally processed food, classified as NOVA 1, aligning with dietary guidelines that emphasize whole, unprocessed options. They also receive a +2 bonus for their micronutrient density, specifically for their vitamin C content, which provides 15% of the Daily Value per 100g. On the macro front, tomatoes contribute very little in terms of calories (18 per 100g), total fat (0.2g), and sodium (5mg), and contain no added sugars, all of which positively influence their score by avoiding common penalties. While they offer some fiber (1.2g per 100g) and potassium (237mg per 100g), these amounts are not high enough to earn additional significant bonuses. To achieve a higher score, tomatoes would need to provide higher amounts of fiber or a broader range of micronutrients in more substantial percentages of the Daily Value.
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 support. A single medium tomato provides 15% of the Daily Value for vitamin C per 100g. This vitamin acts as an antioxidant, helping to protect cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. Including vitamin C-rich foods like tomatoes can contribute to maintaining overall immune health, especially during periods of increased demand. While vitamin C is crucial, a balanced diet with various nutrients is key for robust immunity.
Promotes Heart Health
The nutritional composition of tomatoes contributes to heart health in several ways. They are naturally 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 counter the effects of sodium, further supporting blood pressure regulation. Their minimal fat content, with no saturated or trans fats, also aligns with recommendations for a heart-healthy diet. Regular consumption of whole foods like tomatoes can be part of a broader strategy for cardiovascular wellness.
Aids in Hydration and Weight Management
Tomatoes have a high water content, making them a hydrating food choice that can also support weight management efforts. With only 18 calories per 100g, they are very low in energy density, meaning you can eat a larger volume for fewer calories. This can contribute to feelings of fullness and satiety, helping to manage overall calorie intake without feeling deprived. The small amount of fiber (1.2g per 100g) also adds to satiety and aids in digestive regularity, which is important for a healthy metabolism. Incorporating low-calorie, high-water foods like tomatoes into meals can be an effective strategy for those aiming to manage their weight.
Provides Antioxidant Support
Tomatoes are well-known for their antioxidant properties, primarily due to compounds like lycopene and vitamin C. While lycopene is a key carotenoid responsible for the red color and is studied for its antioxidant effects, vitamin C (15% DV per 100g) also acts as a powerful antioxidant in the body. Antioxidants help to neutralize free radicals, which are unstable molecules that can cause oxidative stress and cellular damage. Reducing oxidative stress is important for overall health and may play a role in reducing the risk of various chronic diseases. Consuming a variety of antioxidant-rich foods is a cornerstone of a healthy diet.
Tomatoes score 62/100, a 'Good' rating, 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, commonly enjoyed raw in salads and sandwiches, or cooked in sauces, soups, and stews. They can be a refreshing and low-calorie addition to almost any meal, providing a burst of flavor and a boost of nutrients. A typical serving size is one medium tomato, which can easily be incorporated into daily meals.
For optimal flavor, store ripe tomatoes at room temperature away from direct sunlight, and only refrigerate if they are overripe to extend shelf life.
Enhance nutrient absorption, particularly of lycopene, by lightly cooking tomatoes or pairing them with a small amount of healthy fat, such as olive oil.
Incorporate sliced tomatoes into sandwiches, wraps, or as a topping for avocado toast to add freshness and vitamins.
Dice tomatoes and add them to scrambled eggs, omelets, or frittatas for a nutritious breakfast boost.
Make a simple tomato salad with fresh herbs, a drizzle of olive oil, and a pinch of salt for a light and healthy side dish.
Things to keep in mind
For most individuals, tomatoes are safe to consume in typical dietary amounts and are not associated with widespread adverse effects. There are no common allergies to tomatoes, though some individuals may experience oral allergy syndrome if sensitive to certain pollens. People with gastroesophageal reflux disease (GERD) might find that the acidity of tomatoes can trigger or worsen symptoms, but this varies by individual. There are no significant drug interactions or specific populations for whom tomatoes are widely cautioned against at normal serving sizes.
Yes, tomatoes are considered a healthy food. They score 62/100 on FoodScore, indicating a 'Good' nutritional profile. They are low in calories, sodium, and fat, while providing beneficial amounts of vitamin C and potassium. As a minimally processed whole food, they align well with dietary guidelines for a balanced diet.
Are tomatoes good for weight loss?
Tomatoes can be a beneficial addition to a weight loss diet. With only 18 calories per 100g and a high water content, they are very low in energy density. This means you can eat a satisfying portion without consuming many calories, helping to promote fullness and manage overall calorie intake effectively.
Are tomatoes ultra-processed?
No, tomatoes are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed foods. This classification indicates they retain their natural nutritional integrity and are free from industrial processing, added sugars, unhealthy fats, and artificial ingredients.
What is the best way to eat tomatoes to maximize nutrient absorption?
To maximize the absorption of certain nutrients, particularly lycopene, it's beneficial to lightly cook tomatoes and consume them with a small amount of healthy fat. Cooking helps break down cell walls, making lycopene more bioavailable, and fat aids in its absorption. Raw tomatoes are also nutritious, but cooking can enhance specific compound availability.
What can I use as a substitute for fresh tomatoes?
If fresh tomatoes are unavailable, you can use canned diced tomatoes or tomato paste in cooked dishes, keeping in mind canned versions may have higher sodium. For raw applications, bell peppers or cucumbers can offer a similar crunch and freshness, though their nutritional profiles differ. Sun-dried tomatoes can also be a flavorful, concentrated alternative.
Do 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. Their minimal fat content, with no saturated or trans fats, also supports cardiovascular well-being. These characteristics make them a good choice for a heart-healthy diet.
How much vitamin C do tomatoes provide?
A medium tomato provides a notable amount of vitamin C. Per 100g, tomatoes offer 15% of the Daily Value for vitamin C. This makes them a good source of this essential nutrient, which is important for immune function and acts as an antioxidant in the body.