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Tomatillo Nutrition & Calories - Complete data of all nutrients

Tomatillos, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on April 28, 2022
Education: General Medicine at YSMU
Tomatillo

Summary

The main macronutrients tomatillos contain are carbohydrates, composed of 32.5% fiber and 67.5% net carbs. Tomatillos are also a good source of vitamins C, K, potassium, and antioxidants such as lutein and zeaxanthin.

Introduction

Tomatillo is a fruit of Mexican origin that looks like a green, unripe tomato. Tomatillos are commonly used to prepare the Salsa verde sauce, but they can also be consumed raw.

In this article, we will be discussing the nutritional value of raw tomatillos (1).

Nutrition

Tomatillos are not dense in nutrients. They consist of 92% of water and 8% of nutrients.

The serving size of tomatillos is 0.5 cups, equalling 66g. Tomatillos are usually served chopped or diced.

Macronutrients chart

2% 6% 92%
Protein:
Daily Value: 2%
0.96 g of 50 g
2%
Fats:
Daily Value: 2%
1.02 g of 65 g
2%
Carbs:
Daily Value: 2%
5.84 g of 300 g
2%
Water:
Daily Value: 5%
91.63 g of 2,000 g
5%
Other:
0.55 g

Calories

Tomatillos are low-calorie fruits. A 100g serving of tomatillos provides only 32 calories.

This amount is equal to 2% of daily calorie requirements.

The average serving of tomatillos (one cup) contains 21 calories.

Carbohydrates

Carbs are the main nutrients tomatillos contain. 100g of tomatillos provide 5.8g of carbohydrates. Of these carbs, 32.5% are made up of fiber and 67.5% of net carbs.

One cup of tomatillos contains 3.9g of carbohydrates.

Dietary fiber

A cup of tomatillos contains 1.3g of fiber.

Tomatillos contain more fiber than tomatoes. Tomatillos are an excellent source of soluble fiber.

Fiber content ratio for Tomatillo

3.93% 1.9%
Sugar: 3.93 g
Fiber: 1.9 g
Other: 0.01 g

Protein

Tomatillos’ protein content is almost one gram per 100g of the fruit. Therefore, they are very low in proteins.

Fats

Tomatillos contain only 1g of fats per 100g. We can neglect this quantity. Nonetheless, they provide tiny amounts of saturated, monounsaturated, and polyunsaturated fats.

Just like all the fruits, tomatillos do not contain cholesterol.

Fat type information

0.139% 0.155% 0.417%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g

Vitamins

Tomatillos are a good source of vitamins despite all the nutrients mentioned above.

Tomatillos fall in the top 23% of foods as a source of vitamin C. 100g of tomatillos cover 13% of the daily need for this vitamin.

The exact amount of fruit provides 8% of the DV for vitamin K.

As a source of B-complex vitamins, tomatillo has some quantities of vitamins B3, B1, B5, and B6.

Tomatillos do not have any amounts of vitamin D.

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Vitamin A: 114 IU of 5,000 IU 2%
Vitamin E : 0.38 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 11.7 mg of 90 mg 13%
Vitamin B1: 0.044 mg of 1 mg 4%
Vitamin B2: 0.035 mg of 1 mg 3%
Vitamin B3: 1.85 mg of 16 mg 12%
Vitamin B5: 0.15 mg of 5 mg 3%
Vitamin B6: 0.056 mg of 1 mg 4%
Folate: 7 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 10.1 µg of 120 µg 8%

Minerals

Tomatillos are also rich in minerals. They have high amounts of potassium(268mg per 100g), phosphorus (39mg per 100g), and magnesium (20mg per 100g).

Tomatillos fall in the range of the top 44% of foods as a source of potassium. This fruit covers 8% of the DV of potassium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 24% 15% 17% 24% 1% 6% 27% 19957% 3% 5%
Calcium: 7 mg of 1,000 mg 1%
Iron: 0.62 mg of 8 mg 8%
Magnesium: 20 mg of 420 mg 5%
Phosphorus: 39 mg of 700 mg 6%
Potassium: 268 mg of 3,400 mg 8%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.22 mg of 11 mg 2%
Copper: 0.079 mg of 1 mg 9%
Manganese: 153 mg of 2 mg 6,652%
Selenium: 0.5 µg of 55 µg 1%
Choline: 7.6 mg of 550 mg 1%

Antioxidants

Tomatillos provide some essential organic compounds called carotenoids. This fruit is a source of lutein and zeaxanthin, which are antioxidants known for their anti-inflammatory capacities. These compounds are linked with reducing age-related macular degeneration (3).

Phytochemicals

Tomatillos contain phytochemical compounds called withanolides. These chemicals are extracted and used usually in Asia. Withanolides have anti-inflammatory and immunomodulatory effects (4).

Acidity

The pH value of tomatillos equals 4.1. This means tomatillos are acidic fruits (2).

Comparison to similar foods

In comparison with tomatoes, tomatillos have more fiber, magnesium, and less vitamin compared with tomatoes A.

Tomatillos have less vitamin C and less fiber than gooseberries.

Groundcherry provides more vitamin B3 than tomatillo.

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. https://pubmed.ncbi.nlm.nih.gov/9839810/
  3. https://pubmed.ncbi.nlm.nih.gov/28208784/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7121644/
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: April 28, 2022

Important nutritional characteristics for Tomatillo

Tomatillo
Insulin index ⓘ
N/A
Calories
32
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
3.94 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 medium (34 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-4.3 (alkaline)
77% Vitamin C
62% Fiber
59% Vitamin A
58% Lutein + zeaxanthin
57% Carotene, alpha
Explanation: The given food contains more Vitamin C than 77% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin A, Lutein + zeaxanthin, and Carotene, alpha.

Mineral chart - relative view

Potassium
268 mg
TOP 44%
Manganese
153 mg
TOP 56%
Magnesium
20 mg
TOP 61%
Copper
0.079 mg
TOP 64%
Iron
0.62 mg
TOP 73%
Phosphorus
39 mg
TOP 81%
Zinc
0.22 mg
TOP 83%
Calcium
7 mg
TOP 85%
Choline
7.6 mg
TOP 89%
Selenium
0.5 µg
TOP 89%
Sodium
1 mg
TOP 98%

Vitamin chart - relative view

Vitamin C
11.7 mg
TOP 23%
Vitamin A
114 IU
TOP 41%
Vitamin K
10.1 µg
TOP 50%
Vitamin B3
1.85 mg
TOP 59%
Vitamin E
0.38 mg
TOP 63%
Folate
7 µg
TOP 72%
Vitamin B1
0.044 mg
TOP 75%
Vitamin B6
0.056 mg
TOP 76%
Vitamin B5
0.15 mg
TOP 85%
Vitamin B2
0.035 mg
TOP 85%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

All nutrients for Tomatillo per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 60% 3.94g 13.7 times less than Chocolate Chocolate
Protein 2% 85% 0.96g 2.9 times less than Broccoli Broccoli
Fats 2% 74% 1.02g 32.7 times less than Cheese Cheese
Carbs 2% 58% 5.84g 4.8 times less than Rice Rice
Calories 2% 93% 32kcal 1.5 times less than Orange Orange
Sugar N/A 51% 3.93g 2.3 times less than Coca-Cola Coca-Cola
Fiber 8% 38% 1.9g 1.3 times less than Orange Orange
Calcium 1% 85% 7mg 17.9 times less than Milk Milk
Iron 8% 73% 0.62mg 4.2 times less than Beef Beef
Magnesium 5% 61% 20mg 7 times less than Almond Almond
Phosphorus 6% 81% 39mg 4.7 times less than Chicken meat Chicken meat
Potassium 8% 44% 268mg 1.8 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 2% 83% 0.22mg 28.7 times less than Beef Beef
Copper 9% 64% 0.08mg 1.8 times less than Shiitake Shiitake
Vitamin A 2% 41% 114IU 146.5 times less than Carrot Carrot
Vitamin E 3% 63% 0.38mg 3.8 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 13% 23% 11.7mg 4.5 times less than Lemon Lemon
Vitamin B1 4% 75% 0.04mg 6 times less than Pea Pea
Vitamin B2 3% 85% 0.04mg 3.7 times less than Avocado Avocado
Vitamin B3 12% 59% 1.85mg 5.2 times less than Turkey meat Turkey meat
Vitamin B5 3% 85% 0.15mg 7.5 times less than Sunflower seed Sunflower seed
Vitamin B6 4% 76% 0.06mg 2.1 times less than Oat Oat
Folate 2% 72% 7µg 8.7 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 8% 50% 10.1µg 10.1 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 79% 0.14g 42.4 times less than Beef Beef
Monounsaturated Fat N/A 79% 0.16g 63.2 times less than Avocado Avocado
Polyunsaturated fat N/A 65% 0.42g 113.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 32
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
2%
Total Carbohydrate 6g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 7mg 1%

Iron 1mg 13%

Potassium 268mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Tomatillo nutrition infographic

Tomatillo nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.