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Tomato

Fruit / Culinary Vegetable

Tomato

A low-calorie, nutrient-dense fruit packed with the antioxidant lycopene and commonly used as a vegetable in savory dishes.

A highly versatile, water-rich fruit typically prepared and consumed as a vegetable, prized for its umami flavor and high lycopene content.

high-volume low-calorie fruit

Typical serving · 123g

Common varieties · Roma, Cherry, Grape, Beefsteak, Heirloom +2 more

88health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Tomatoes are low-calorie, water-rich fruits with a slow digestion rate due to their fiber content, providing moderate satiety. Their macronutrient profile is predominantly carbohydrate with minimal fat and protein. Cooking tomatoes increases the bioavailability of lycopene, a key carotenoid antioxidant, while raw consumption preserves heat-sensitive vitamin C.

Varieties: Roma · Cherry · Grape · Beefsteak · Heirloom · Plum · Vine-ripened

#tomato#lowcalorie#lycopene#lowglycemic#nightshade#weightlossfood#antioxidants#lowcarbvegetable#hearthealthy#rawfood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

18kcal

Density 0.18 kcal/g

Protein

0.9g

Carbs

3.9g

Fat

0.2g

Fiber

1.2g

Sugar

2.6 g

Sodium

5 mg

Potassium

237 mg

Glycemic index

15

Glycemic load

1

Water content

94.5%

Standout compounds

Nutrient highlights

  • Lycopene

    high

    Potent antioxidant that protects cells from damage and supports heart health

  • Vitamin C

    moderate

    Supports immune function and collagen synthesis for skin health

  • Potassium

    moderate

    Helps regulate blood pressure and fluid balance

  • Folate

    low

    Essential for cell division and DNA synthesis

Wellness map

Health scores & processing

Weight loss
95
Satiety
70
Blood sugar
95
Gut health
80
Heart health
85
Fitness
60
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

Unprocessed or minimally processed · Whole food

Raw whole tomatoes are unprocessed. Canned tomatoes are minimally processed (Nova 2), where heat treatment extends shelf life and increases lycopene bioavailability.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Conventionally grown tomatoes often carry multiple pesticide residues on their skin. Canned tomatoes pose a separate risk due to potential BPA leaching from can linings into the acidic fruit.

85safety

Evidence confidence 90%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • BPA from can linings

Safer choices

Organic fresh tomatoes or canned tomatoes specifically labeled as BPA-free.

Prep tips

Rinse thoroughly under cool running water and gently rub the skin to remove surface pesticides and dirt.

Conventionally grown tomatoes frequently appear on the EWG's Dirty Dozen list due to pesticide residues. Canned varieties may expose consumers to BPA from can linings.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density allows for large portions with minimal calories, promoting fullness and reducing overall calorie intake.

  2. Blood sugar

    Very low glycemic index and load make them ideal for stabilizing blood sugar levels without causing spikes.

  3. Fitness & energy

    Provides excellent hydration and antioxidants for recovery, but lacks the dense carbohydrates or protein needed for intense workout fueling.

  4. Gut health

    Dietary fiber supports bowel regularity, while polyphenols and organic acids can promote a healthy gut microbiome.

  5. Processing quality

    Whole fresh tomatoes are unprocessed whole foods; choose no-salt-added canned options to maintain high processing quality.

  6. Food safety

    Pesticide residues on conventional skins are the primary concern; washing thoroughly or choosing organic mitigates this risk effectively.

  7. Common mistakes

    Assuming all tomato products are equal—commercial ketchups and pasta sauces often contain large amounts of added sugars and sodium.

  8. Best preparation

    Eat raw to preserve vitamin C, or cook with olive oil to maximize lycopene absorption and antioxidant benefits.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie eating

    Add sliced tomatoes to sandwiches, salads, and wraps to increase portion size and satiety without significantly increasing calories.

  • Heart-healthy cooking base

    Use crushed or pureed tomatoes as a foundation for sauces and soups to boost lycopene intake for cardiovascular protection.

  • Post-workout hydration

    Snack on cherry tomatoes after a workout to replenish fluids and electrolytes like potassium lost through sweat.

  • Low-carb snack

    Enjoy raw tomato slices with a sprinkle of salt or a high-fat dip like guacamole for a satisfying, low-carb snack.

Balance sheet

Pros & cons

Upsides

  • Very low in calories and energy density
  • Excellent source of the antioxidant lycopene
  • Very low glycemic impact suitable for diabetics
  • High water content supports hydration
  • Versatile for both raw and cooked culinary applications

Trade-offs

  • Nightshade vegetable may aggravate inflammation in sensitive individuals
  • Acidic nature can trigger heartburn or GERD in prone individuals
  • Low in protein and dietary fat, requiring pairing for balanced meals
  • Conventionally grown varieties often carry high pesticide residues

Fit check

Who is it for?

Great match

  • weight loss diets
  • blood sugar control
  • heart-healthy eating patterns
  • low-carb and keto diets in moderation

Consider alternatives

  • strict nightshade-free diets
  • individuals with severe GERD or acid reflux
  • high-protein diets if used as a primary food source

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Tomato

    This food

    Tomato

    VS90% alike
    Cucumber

    Compare with

    Cucumber

    Cucumbers are slightly lower in calories and carbohydrates but offer significantly fewer antioxidants than tomatoes.

    Cucumbers are slightly lower in calories, but tomatoes win on nutrient density and antioxidant power, especially lycopene.

    Tomato vs Cucumber
  • Tomato

    This food

    Tomato

    VS85% alike
    Bell Pepper

    Compare with

    Bell Pepper

    Bell peppers provide significantly more vitamin C, while tomatoes offer more lycopene and are lower in sugar.

    Bell peppers pack more vitamin C and crunch, while tomatoes are lower in sugar and richer in the antioxidant lycopene.

    Tomato vs Bell Pepper
  • Tomato

    This food

    Tomato

    VS80% alike
    Carrot

    Compare with

    Carrot

    Carrots are higher in sugar and vitamin A, whereas tomatoes are lower in calories and carbohydrates.

    Carrots offer more vitamin A and natural sweetness, but tomatoes are lower in calories and better for strict blood sugar control.

    Tomato vs Carrot
  • Tomato

    This food

    Tomato

    VS75% alike
    Onion

    Compare with

    Onion

    Onions provide more fiber and prebiotics, while tomatoes offer vastly more antioxidants and vitamin C.

    Onions are better for gut prebiotics, but tomatoes provide superior antioxidants and lower calories for weight management.

    Tomato vs Onion
  • Tomato

    This food

    Tomato

    VS70% alike
    Avocado

    Compare with

    Avocado

    Avocados are high in healthy fats and calories, promoting high satiety, while tomatoes are low-fat and very low-calorie.

    Avocados provide healthy fats and higher satiety, while tomatoes are a low-calorie, high-antioxidant alternative.

    Tomato vs Avocado
  • Tomato

    This food

    Tomato

    VS65% alike
    Strawberry

    Compare with

    Strawberry

    Strawberries are higher in sugar and vitamin C, while tomatoes are lower in calories and carbohydrates.

    Strawberries are sweeter and higher in vitamin C, but tomatoes are lower in sugar and better for low-carb diets.

    Tomato vs Strawberry
  • Tomato

    This food

    Tomato

    VS60% alike
    Apple

    Compare with

    Apple

    Apples are higher in fiber and sugar, providing more sustained energy, while tomatoes are drastically lower in calories and carbs.

    Apples offer more fiber and portable energy, while tomatoes are much lower in sugar and better for weight loss.

    Tomato vs Apple
  • Tomato

    This food

    Tomato

    VS55% alike
    Sweet Potato

    Compare with

    Sweet Potato

    Sweet potatoes are dense in carbs and vitamin A, serving as an energy source, while tomatoes are low-calorie and low-carb.

    Sweet potatoes provide complex carbs for energy, whereas tomatoes are a low-calorie choice better suited for weight loss.

    Tomato vs Sweet Potato
  • Tomato

    This food

    Tomato

    VS95% alike
    Lettuce

    Compare with

    Lettuce

    Lettuce is lower in calories but mostly water, while tomatoes provide significantly more vitamins, minerals, and antioxidants.

    Lettuce is lower in calories, but tomatoes add far more nutritional value, flavor, and antioxidants to a salad.

    Tomato vs Lettuce
  • Tomato

    This food

    Tomato

    VS80% alike
    Eggplant

    Compare with

    Eggplant

    Eggplants are spongier and higher in carbs, while tomatoes are juicier, lower in calories, and richer in vitamins.

    Eggplant offers a meaty texture for cooking, but tomatoes are lower in calories and packed with more antioxidants like lycopene.

    Tomato vs Eggplant

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are tomatoes good for weight loss?

    Yes, tomatoes are excellent for weight loss. They are very low in calories and high in water and fiber, which helps you feel full without overconsuming calories.

  • Do tomatoes spike blood sugar?

    No, tomatoes have a very low glycemic index and glycemic load. They can be safely consumed by people monitoring their blood sugar levels.

  • Is it better to eat tomatoes raw or cooked?

    Both have benefits. Raw tomatoes retain more vitamin C, but cooking tomatoes—especially with a little olive oil—significantly increases the bioavailability of lycopene, a powerful antioxidant.

  • Are tomatoes keto friendly?

    Yes, raw tomatoes are keto-friendly in moderation. They contain only about 3-4 grams of carbs per 100 grams, making them easy to fit into a low-carb diet.

  • Do tomatoes cause inflammation?

    For most people, tomatoes reduce inflammation due to their high antioxidant content. However, they are nightshades and may trigger inflammation or joint pain in individuals with specific nightshade sensitivities.

  • Are canned tomatoes healthy?

    Canned tomatoes are highly nutritious and often contain more absorbable lycopene than raw tomatoes. However, look for BPA-free cans and low-sodium options to avoid potential contaminants and excess salt.

  • What is lycopene and why is it in tomatoes?

    Lycopene is a carotenoid pigment responsible for the red color of tomatoes. It is a potent antioxidant linked to reduced risk of heart disease and certain cancers, and its absorption increases when tomatoes are cooked.

  • Can diabetics eat tomatoes?

    Yes, diabetics can safely eat tomatoes. Their low carbohydrate content and low glycemic index mean they have minimal impact on blood sugar levels.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

85

Comparisons