Raw tomato receives a 'Good' FoodScore of 62/100, primarily driven by its status as a minimally processed whole food and its notable vitamin C content.
Raw tomato is a minimally processed whole food, classified as NOVA 1.
A 100g serving provides 26% of the Daily Value for Vitamin C.
It contains only 23 calories and 0.2g of total fat per 100g.
With 0g of added sugar and 13mg of sodium, it's a low-sodium, sugar-free option.
Fiber content is 1.1g per 100g, contributing to daily intake.
Scores -3 points above the vegetable category average (65/100 across 68 foods).
Fiber
1.1g
4% of Daily Value
Protein
1.2g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
13mg
1% of Daily Value
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What it brings to the table
Micronutrients (Vitamin C)+2
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 62
Raw tomato earns a 'Good' FoodScore of 62 out of 100, reflecting its strong nutritional profile as a whole food. A significant bonus of +10 points is awarded because it is a minimally processed food, categorized as NOVA 1, meaning it retains its natural integrity with no added sugars, fats, or artificial ingredients. This aligns with dietary guidelines that emphasize whole, unprocessed foods. Additionally, raw tomato receives a +2 bonus for its micronutrient density, specifically its high vitamin C content, which provides 26% of the Daily Value per 100g serving. It contains very low amounts of calories (23 per 100g), total fat (0.2g), and sodium (13mg), which are all favorable attributes. There are no penalties for added sugar, saturated fat, or sodium, further contributing to its positive score. To achieve a higher score, raw tomato would need to offer higher amounts of other beneficial nutrients like fiber (currently 1.1g per 100g) or protein (1.2g per 100g), or a broader range of micronutrients in significant percentages of the Daily Value.
Health benefits
What the nutrients in tomato raw actually do for you, grounded in established dietary science.
Supports Immune Function
Raw tomato is an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 26% of the Daily Value for Vitamin C, which is a substantial contribution to your daily needs. Vitamin C acts as an antioxidant, helping to protect cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. Including foods rich in Vitamin C, like raw tomatoes, can help maintain overall immune health as part of a balanced diet.
Promotes Heart Health
Raw tomatoes contribute to heart health through their low content of saturated fat and sodium, and the presence of potassium. With only 0.03g of saturated fat and 13mg of sodium per 100g, tomatoes align with dietary recommendations for reducing cardiovascular risk. The 204mg of potassium per 100g, while not a high percentage of the Daily Value, contributes to the intake of an electrolyte important for blood pressure regulation. Dietary guidelines emphasize consuming foods low in sodium and higher in potassium to support healthy blood pressure levels.
Aids in Weight Management
Raw tomatoes are a low-calorie, nutrient-dense food that can be beneficial for weight management. A 100g serving contains only 23 calories, making it a good choice for adding volume and flavor to meals without significantly increasing caloric intake. The water content in tomatoes, combined with their modest fiber (1.1g per 100g), can contribute to feelings of satiety and fullness, which may help reduce overall food consumption. Incorporating low-energy-density foods like tomatoes can be an effective strategy for managing weight.
Provides Antioxidant Support
Tomatoes are well-known for their antioxidant properties, primarily due to compounds like lycopene and Vitamin C. While lycopene content varies with ripeness and processing, raw tomatoes still offer these beneficial compounds. Vitamin C, present at 26% of the Daily Value per 100g, is a powerful antioxidant that helps neutralize free radicals in the body, which can contribute to cellular protection. Regular consumption of foods rich in antioxidants, such as raw tomatoes, is associated with supporting overall health and reducing oxidative stress.
Raw tomato receives a 'Good' FoodScore of 62/100, primarily driven by its status as a minimally processed whole food and its notable vitamin C content.
How to eat it
Raw tomatoes are a versatile and common vegetable in the American diet, often enjoyed for their fresh, slightly acidic flavor and juicy texture. They are typically consumed raw in salads, sandwiches, and as garnishes, or incorporated into salsas and sauces. Their low-calorie and high-water content make them an excellent addition for adding bulk and nutrients without excessive calories. A typical serving size can range from a few slices to a whole medium tomato, easily fitting into various meal patterns.
Store ripe tomatoes at room temperature away from direct sunlight to preserve their flavor and texture; refrigerate only if very ripe to extend shelf life.
Incorporate sliced raw tomatoes into sandwiches, wraps, and burgers for added moisture, flavor, and a boost of Vitamin C.
Add chopped raw tomatoes to salads, salsas, and bruschetta for a fresh, vibrant component that enhances the overall nutritional profile.
Pair tomatoes with a small amount of healthy fat, such as olive oil, to enhance the absorption of fat-soluble compounds like lycopene.
Things to keep in mind
Raw tomatoes are generally considered safe for consumption by most individuals. While rare, some people may experience allergic reactions to tomatoes, which can include symptoms like skin rash, itching, or digestive upset. Individuals with acid reflux or GERD might find that the acidity of raw tomatoes can trigger or worsen symptoms, especially when consumed in large quantities. There are no widely documented significant drug interactions or specific population-based cautions for consuming raw tomatoes at normal serving sizes.
Yes, raw tomato is considered a healthy food, earning a 'Good' FoodScore of 62/100. It is a minimally processed whole food (NOVA 1) and an excellent source of Vitamin C, providing 26% of the Daily Value per 100g. It is also very low in calories, fat, and sodium, making it a nutrient-dense choice for most diets.
Is raw tomato good for weight loss?
Raw tomato can be beneficial for weight loss due to its low-calorie content (23 calories per 100g) and high water content. It adds volume and nutrients to meals without significantly increasing caloric intake, which can help promote satiety and fullness. Its modest fiber content also contributes to digestive health, supporting overall wellness during weight management.
Is raw tomato ultra-processed?
No, raw tomato is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates that it is consumed in its natural state or has undergone minimal alterations like washing or trimming, without the addition of sugars, fats, or artificial ingredients.
What is the best way to store raw tomatoes?
For optimal flavor and texture, store ripe raw tomatoes at room temperature away from direct sunlight. Refrigeration can diminish their flavor and make them mealy. If tomatoes are very ripe and you need to extend their shelf life, you can refrigerate them, but allow them to return to room temperature before eating for the best taste.
What can I use as a substitute for raw tomatoes?
If you need a substitute for raw tomatoes, options depend on the dish. For a similar texture and mild flavor in salads, cucumbers or bell peppers can work. For a touch of acidity and color, especially in sandwiches, consider roasted red peppers or even thinly sliced radishes. The nutritional profile will differ, but these can offer similar culinary roles.
Do raw tomatoes provide any protein?
Raw tomatoes contain a small amount of protein, with 1.2g per 100g serving. While not a significant source of protein, this contribution, combined with other plant-based foods, adds to your daily protein intake. For substantial protein, tomatoes should be paired with other protein-rich foods like legumes, nuts, or lean meats.
Are raw tomatoes good for heart health?
Yes, raw tomatoes support heart health. They are naturally low in sodium (13mg/100g) and contain virtually no saturated fat, aligning with dietary recommendations for cardiovascular wellness. The presence of potassium (204mg/100g) also contributes to maintaining healthy blood pressure levels, making them a beneficial addition to a heart-healthy diet.