Tomato Nutrition Information
Excellent tomato nutrition is a great reason for choosing this food. Although it’s not sweet and is typically used in cooking as a savory vegetable, it’s technically a fruit.
Here are just some of the nutrients found in raw tomato:
| Tomato, one medium raw / 123 grams / 22 calories | | Nutrient | Amount | | Protein | 1.08 g | | Total lipid (fat) | 0.25 g | | Carbohydrate | 4.82 g | | Fiber, total dietary | 1.5 g | | Sugars | 3.23 g | | Calcium | 12 mg | | Iron | 0.33 mg | | Magnesium | 14 mg | | Potassium | 292 mg | | Sodium | 6 mg | | Vitamin C | 15.6 mg | | Thiamin | 0.046 mg | | Riboflavin | 0.023 mg | | Niacin | 0.731 mg | | Folate, total | 18 mcg | | Carotene, beta | 552 mcg | | Vitamin A | 1025 IU | | Lycopene | 3165 mcg | | Lutein + zeaxanthin | 151 mcg | | Vitamin E (alpha tocopherol) | 0.66 mg | | Vitamin K | 9.7 mcg |
Here is some of the tomato nutrition you’ll find in canned tomatoes:
| Tomatoes, canned, crushed / 100 grams / 32 calories | | Nutrient | Amount | | Protein | 1.64 g | | Total lipid (fat) | 0.28 g | | Carbohydrate | 7.29 g | | Fiber, total dietary | 1.9 g | | Calcium | 34 mg | | Iron | 1.30 mg | | Magnesium | 20 mg | | Potassium | 293 mg | | Sodium | 132 mg | | Vitamin C | 9.2 mg | | Thiamin | 0.075 mg | | Riboflavin | 0.052 mg | | Niacin | 1.22 mg | | Folate, total | 13 mcg | Vitamin A | 699 IU |
Benefits of Eating Tomatoes:- The antioxidant lycopene protects cells from oxygen damage.
- Studies have shown that lycopene may help prevent cancer (colorectal, prostate, breast, endometrial, lung, and pancreatic.
- Research has also revealed lycopene to be involved in promoting cardiovascular health.
- Tomatoes have natural anti-inflammatory properties.
- Being a good source of vitamin K, they are good for strengthening your bones.
- The riboflavin in tomatoes has been shown to be useful in reducing the frequency of migraines.
How to Select, Store and Cook For Optimal Tomato Nutrition
Look for a deep rich color. These tomatoes will taste better and contain a higher amount of healthy lycopene. When you get them home, store them at room temperature where they should keep well for up to a week. If they ripen before you are ready to eat them, store in the refrigerator for a couple more days and remove them about 30 minutes before eating for best flavor.For canned tomatoes, it might be better to buy those produced in the United States, since some other countries may not have strict standards about lead in the containers. When cooking, it’s important to not use aluminum cookware. Because tomatoes have a high acid content, they will interact with the metal, causing the aluminum to leach into your food, which could have a bad effect on your health. Tomato RecipeLow Fat Tomato/Garbanzo Sauce: - 1 16-ounce can garbanzos, drained
- 1 28-ounce can chopped tomatoes
- 2 cloves garlic, minced
- 1 onion, chopped
- 1/2 cup celery, chopped
- 1/2 green pepper
- 1 cup corn (I used frozen)
- 2 cups spinach
- Salt and Pepper to taste
- Potatoes
Combine all ingredients except spinach, corn and potatoes in a large saucepan. Cook over low heat for 30 minutes. Add spinach and corn and cook for a few more minutes. In the meantime, boil as many potatoes as you want. Serve the sauce over the potatoes for a delicious entree. You could also serve the sauce over whole grain pasta or brown rice.
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