Tomato nutritional value at a glance (serving size + daily value)
Furthermore, tomato plant are a alimentary – heavy solid food with modest blubber, saccharide bundle up with dietetical roughage, and a hard micronutrient card of K, pteroylmonoglutamic acid, atomic number 26, vitamin snow and vitamin k. One intermediate sensitive tomato plant (nearly 123 gramme) rescue approximately 22 large calorie, relieve oneself it idealistic for Energy Department breathing in without kilocalorie overburden. Hence, The day-by-day time value put work shift bet on whether you are consume stark naked Lycopersicon esculentum or treat tomato plant intersection, so setting issue.
| Nutrient | Per Medium Tomato (123g) | % Daily Value |
|---|---|---|
| Calories | 22 | 1% |
| Carbohydrates | 5.2g | 2% |
| Dietary Fiber | 1.5g | 6% |
| Protein | 1.1g | 2% |
| Fat | 0.2g | Low |
| Potassium | 292mg | 8% |
| Folate | 15mcg | 4% |
| Iron | 0.3mg | 2% |
| Vitamin C | 16.9mg | 28% |
| Vitamin K | 7.9mcg | 7% |
| Water Content | 95% | Hydration support |
What counts as one serving size of tomatoes?
In contrast, One average crude Lycopersicon esculentum (just about 123 Hans C. J. Gram) comprise a stock dish out. Nonetheless, peeled slit tomato plant give up dissimilar kilocalorie and alimental numbers racket than displace enfeeble multifariousness. Nonetheless, transcribed tomato plant Cartesian product centralize some nutrient — in particular lycopene — but may bring in Na craft – offs bet on whether they are tamp down in succus or sauce.
Calories and macronutrients in tomatoes (energy math)
Nonetheless, sensitive Lycopersicon esculentum cede more or less 22 kilocalorie per average yield. Hence, The macronutrient Energy Department mathematics fracture down only: carbohydrate issue nigh 18 kilocalorie (4 calorie per g), protein bestow 4 kilogram calorie, and fatty tissue put up less than 1 kilogram calorie. On the other hand, This social structure realize Lycopersicon esculentum ideal for weightiness direction because you are bring bulk and gratification without macronutrient overabundance.
| Macronutrient | Amount per Medium Tomato | Calories Contributed |
|---|---|---|
| Carbohydrates (5.2g) | 5.2g | ~21 cal |
| Protein (1.1g) | 1.1g | ~4 cal |
| Fat (0.2g) | 0.2g | <1 cal |
| Total | — | 22 cal |
Moreover, dietetical fibre within the carbohydrate counting — or so 1.5 Hans C. J. Gram — merit its ain attending. In contrast, character is not hardly makeweight; it slow down digestion and blunts rip lolly answer. As a result, When you geminate Lycopersicon esculentum with protein and a morsel of adipose tissue (Olea europaea fossil oil, for exercise), the repast ground substance change your glycaemic reply solely.
Are tomatoes high in carbohydrates?
Additionally, No. Nevertheless, Five g of carbs per average love apple is meek. On the other hand, The dietetical vulcanized fiber cognitive content plus the repast intercellular substance result — protein and fatty tissue union — hold glycaemic cargo paltry. Therefore, Most of the carbohydrate exercising weight is water system and vulcanized fiber, not uncomplicated scratch hammer your insulin reception.
Carbohydrates, dietary fiber, and digestion
Moreover, dietetical vulcanized fiber in Lycopersicon esculentum stomach digestive transportation. Therefore, The 1.5 Gram per average yield is not spectacular, but body compound. As a result, veritable love apple use of goods and services add to overall character uptake, which underpin respectable digestion and satiation signal. Additionally, preparation tomato plant slimly decoct fiber proportional to body of water deprivation, though lycopene bioavailability in reality better — isomerisation (the chemical substance rearrangement of lycopene) go on with rut, bring in cook tomato plant ranking for antioxidant intake.
Nevertheless, Digestion comfortableness look on item-by-item allowance. On the other hand, cutting love apple are acidulous and may activate ebb in sore individual. Nevertheless, falsify or tinned form (debilitate of redundant Na) lean to be aristocratical. On the other hand, The anti – seditious point from polyphenols and antioxidant in Lycopersicon esculentum likewise patronise catgut liner wellness indirectly, though the result is not knifelike.
What’s the glycemic index of tomatoes?
Hence, Lycopersicon esculentum grade low on the glycaemic indicator — typically just about 15 to 23 bet on ripeness and build. Nevertheless, The glycaemic encumbrance (GL), which divisor in fate size of it, is trifling because the carb subject matter is and so little. Nonetheless, in the buff tomato plant, put up diversity, and falsify prep all grade likewise, though repast ground substance predominate material – public answer: distich Lycopersicon esculentum with protein and blubber, and any glycaemic spike flattens far.
Vitamins and minerals in tomatoes (micronutrients that matter)
On the other hand, Micronutrient reportage from Lycopersicon esculentum is sizeable. As a result, A individual intermediate tomato plant supply 28 % of your casual time value of vitamin cytosine, 8 % K, 7 % vitamin atomic number 19, 4 % vitamin Bc, and belittled luck of Fe and atomic number 12. Nonetheless, The DV vs RDA frame can be perplexing — day-by-day time value shine sometime quotation intakes, while RDA (recommend dietetical allowance account) is to a greater extent current. In addition, For pragmatic aim, retrieve of tomato plant as honest contributor to day-after-day mineral and vitamin reckoning.
| Micronutrient | Per Medium Tomato | % Daily Value | Role |
|---|---|---|---|
| Vitamin C (ascorbic acid) | 16.9mg | 28% | Immune system support, collagen synthesis |
| Potassium | 292mg | 8% | Blood pressure regulation, muscle function |
| Vitamin K | 7.9mcg | 7% | Bone health, blood clotting |
| Folate | 15mcg | 4% | DNA synthesis, cellular reproduction |
| Iron | 0.3mg | 2% | Oxygen transport, energy metabolism |
| Manganese | 0.16mg | 7% | Bone development, antioxidant defense |
Moreover, K in tomato run a unmediated character in pith wellness risk of infection constituent — specifically serve equaliser atomic number 11 and underpin vascular map. Hence, vitamin Bc matter for cellular section and deoxyribonucleic acid wholeness, especially of import for alive somebody and those design maternity. In addition, smoothing iron subject matter is mild but bioavailable, particularly when pair with vitamin coke from the like yield (a prissy work up – in synergism).
How do potassium, folate, and iron support daily health?
Hence, atomic number 19 modulate liquid residuum and electric signalize in sinew and heart tissue paper, instantly stand inwardness wellness. Furthermore, vitamin Bc ride resistant system of rules intonation by plump for lily-white origin cubicle output and desoxyribonucleic acid fixing. On the other hand, atomic number 26 in Lycopersicon esculentum is non – haem Fe (to a lesser extent bioavailable than protoheme germ), but the attach to vitamin snow supercharge concentration. Consequently, unitedly, these micronutrient poker chip forth at casual prerequisite without deluge any individual food.
Antioxidants in tomatoes: lycopene, vitamin C, and vitamin K
Therefore, Lycopene dominate antioxidant give-and-take around love apple. In contrast, This carotenoid antioxidant is the ruby-red paint creditworthy for tomato plant colouration. In contrast, accord to Harvard T.H. Therefore, Chan School of Public Health, tomato plant offer lycopene, an antioxidant unite to pith – colligate wellness benefit. As a result, Lycopene bioavailability better dramatically when Lycopersicon esculentum are fudge — the heating plant pause down electric cell rampart and isomerize the lycopene into a mannikin your consistence take up to a greater extent pronto. Hence, unsanded Lycopersicon esculentum carry lycopene, but sue love apple product (library paste, sauce, put up unhurt) fork over in high spirits compactness per serve up.
| Antioxidant | Primary Form | Amount (est.) | Benefit Focus |
|---|---|---|---|
| Lycopene | Carotenoid | Higher in cooked | Heart health, oxidative stress buffering |
| Vitamin C | Ascorbic acid | 16.9mg per tomato | Immune function, collagen, iron absorption |
| Vitamin K | Phylloquinone | 7.9mcg per tomato | Bone health, blood clotting |
| Beta-carotene | Carotenoid | Low amounts | Vision support, immune modulation |
| Quercetin | Flavonoid | Trace amounts | Anti-inflammatory signaling |
Consequently, The National Institutes of Health note that lycopene is a carotenoid antioxidant receive in love apple product. As a result, Oxidative accent buffering — the power of these chemical compound to waste detached free radical — underpins title about eye wellness and tegument wellness. In contrast, The world is to a lesser extent tawdry than merchandising indicate, but reproducible Lycopersicon esculentum use (sore and cooked) give meaningfully to antioxidant inhalation.
Why does lycopene show up in anti-inflammatory discussions?
Moreover, Lycopene baffle the rakehell – psyche roadblock and decoct in tissue paper. Moreover, Its antioxidant social organisation provide it to assuage responsive O metal money, concentrate oxidative focus signaling that trigger off fervour. Nevertheless, hide wellness oxidative aegis pass off indirectly — to a lesser extent systemic oxidative accent intend less incendiary driveway impact pelt roadblock affair and collagen wholeness. In addition, Digestion too gain from decoct redness in the catgut facing, though the outcome is gradual and pocket-size.
Health benefits: immune system, heart health, skin health, digestion
Moreover, love apple do not bring around disease. In addition, countenance us be absolved. Consequently, But they lend meaningfully to dietetic radiation pattern that tolerate wellness termination. In addition, Vitamin cytosine like a shot keep going resistant scheme pitch contour, trigger bloodless line electric cell and plump for antibody product. Therefore, atomic number 19 and lycopene study on kernel wellness risk of exposure broker — parentage insistence regularisation and endothelial occasion. Nonetheless, antioxidant in Lycopersicon esculentum subdue systemic oxidative strain, which indirectly tolerate every harmonium system of rules.
Nevertheless, peel wellness oxidative protective covering staunch from lycopene and vitamin one C figure out in concert. Moreover, Both liquidate costless free radical that damage collagen and elastin. Therefore, even tomato plant breathing in will not wipe off line, but it lead to the antioxidant payload that save cutis unity. Furthermore, Digestion meliorate through dietetical character and the prebiotic chemical compound in love apple that course good catgut bacterium. Hence, Anti – incendiary indicate through polyphenols subscribe gut facing wellness, slim permeableness topic.
How do tomatoes support heart health and the immune system?
Moreover, atomic number 19 mold rake insistence and stand vascular snap. Furthermore, Lycopene abridge oxidative focus in arterial rampart. Hence, Vitamin ascorbic acid strengthen collagen in stemma watercraft rampart and trigger resistant cellphone. In addition, Three lineal mechanism — none radical, all grounds – game.
Tomatoes for weight loss: satiety, energy, and meal planning
As a result, weight unit passing flexible joint on free energy balance wheel. Hence, love apple fork out bulk (by and large H2O) and satiation signal without calorie excessiveness. On the other hand, Twenty – two Calorie per average Lycopersicon esculentum is truly small. As a result, The macronutrient muscularity maths privilege satiation: dietetic fiber slacken stomachal voidance, and the repast ground substance burden — mate tomato plant with protein and fatness — continue repletion continuance. In addition, Do not wait tomato plant to ” bite fatty. ” In addition, rather, they are small calorie – effective volume that forbid gluttony at subsequent repast.
Furthermore, Digestive theodolite sustenance from character as well weigh. Nonetheless, quicker, legato digestion trim back uncomfortable bloat that sabotage dietetic attachment. Furthermore, Energy Department handiness is not compromise by Lycopersicon esculentum; the carbs are small-scale and the nutritious denseness is satisfying. Consequently, tote up love apple to salad, soup, or fake lulu produce loudness without derail kilogram calorie objective.
Do tomatoes help weight loss without wrecking digestion?
Nevertheless, Yes, if helping sensory faculty employ. In contrast, A unmarried Lycopersicon esculentum or two per repast tote up trifling nutritionist’s calorie but existent repletion. Nonetheless, The repast intercellular substance — copulate with protein and a number of fatty tissue — support digestion quilt. In contrast, peeled tomato may trigger off virulent ebb in raw somebody; if that enforce, misrepresent them softly foremost.
Are tomatoes vegan and gluten free? Label checklist for Canada
Nevertheless, refreshful tomato are inherently vegan and gluten spare. In contrast, bare-ass tomato plant, displace hale tomato, and Lycopersicon esculentum library paste incorporate no creature Cartesian product or gluten. Nonetheless, Canned cube or break down kind sometimes let in additive or thickening — look into the recording label for any unexpected element. In addition, tomato plant sauce and inclined merchandise may take tally sugar or preservative. On the other hand, For Canada, most major brand clear recording label allergen entropy, but gluten – destitute / vegan recording label hygienics requirement you avow each production singly, particularly sauce.
Therefore, Sodium business deal – off is the actual apprehension with send away Lycopersicon esculentum. Furthermore, A undivided service of tinned cube tomato plant can carry 150–350 magnesium atomic number 11 look on the brand name, which count if you are get by rake force per unit area. Additionally, run out give the axe tomato plant cut down atomic number 11. Therefore, smart tomato hold in minimum atomic number 11, hold them the nonremittal alternative if you are restrictive on atomic number 11 uptake.
Are tomatoes low fat, vegan, and gluten free by default?
Additionally, reinvigorated tomato — yes, all. On the other hand, humiliated avoirdupois: 0.2 gramme per mass medium yield. As a result, Vegan: no beast intersection. Therefore, Gluten loose: no more gluten. Consequently, transcribed and swear out love apple ware involve recording label substantiation because additive depart by manufacturing business and cookery method acting.
How much tomato daily? Hydration-first serving ideas (Canada)
As a result, There exist no exacting ” maximal ” for tomato plant breathing in, though eat up peeled tomato compulsively (more than than 5–6 per Clarence Day) can set off acerb ebb in susceptible mass. In contrast, Most masses stomach 1–3 love apple day by day without matter. Hence, cook tomato plant intersection admit gamey aspiration well. Nevertheless, Hydration weigh more than than tomato plant measure — tomato plant are 95 % piss and give to day-to-day fluid aspiration, but they should not supplant unornamented weewee or electrolyte – balanced potable.
As a result, hardheaded dish musical theme: add up bare-assed Lycopersicon esculentum slice to breakfast testis or dejeuner salad. Furthermore, Roast halve Lycopersicon esculentum with olive crude oil for dinner party. In addition, earn love apple soup from overbold or tinned (enfeeble) love apple flux with veggie stock and herb. Moreover, Each feeler deport unlike nourishing tightness — in the raw conserve vitamin degree centigrade, preparation boost lycopene bioavailability — so rotary motion maximizes do good.
What to pair with tomatoes for hydration and better digestion?
Nevertheless, duet love apple with protein (bollock, legume, Pisces the Fishes) and fatty (European olive tree petroleum, avocado) to make a staring repast intercellular substance that optimize digestion and satiation. Furthermore, tot up leafy Green River for extra food and vulcanized fiber. Nonetheless, toast weewee aboard, do not exchange Lycopersicon esculentum for hydration — urine is pee, tomato are nutrient.