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Tomatillo: 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 November 06, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Tomatillo

Summary

Tomatillos are low-calorie fruits, containing 1g of proteins and fats and 5.8g of total carbohydrates, 32.5% of which is dietary fiber. Tomatillos are also rich in health-promoting phytochemicals, such as phenolics, flavonoids, carotenoids, and phytosterols.

Tomatillos fall into the top 23% of foods as a source of vitamin C and cover 13% of the recommended daily value of this vitamin. They are not particularly rich in most minerals and vitamins.

Introduction

Tomatillo (Physalis philadelphica), also known as the Mexican husk tomato, is a fruit originating in Mexico that looks like a green, unripe tomato. Tomatillos share the Nightshade (Solanaceae) family with tomatoes, potatoes, eggplants, and chili and bell peppers.

Tomatillos are commonly used to prepare the Salsa verde sauce, but they can also be consumed raw.

Nutrition

In this article, we will be discussing the nutritional value of 100g of raw tomatillos.

Tomatillos are not  particularly dense in nutrients. They consist of around 90% of water and 10% of nutrients.

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

Macronutrients chart

2% 6% 90%
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) provides 21 calories.

Carbohydrates

Carbs are the main macronutrients in tomatillos. A 100g of tomatillos contain 5.8g of carbohydrates. Of these carbs, 32.5% (1.9g) is dietary fiber and 67.5% (3.93g) are net carbs (digestible sugars).

One serving or one cup of tomatillos contains 3.85g of total carbs, 1.25g of dietary fiber, and 2.59g of sugars.

Fiber content ratio for Tomatillo

67% 33%
Sugar: 3.93 g
Fiber: 1.9 g
Other: 0.01 g

Protein & Fat

Tomatillos are very low in proteins and fats, containing only 1g of each per 100g serving of the fruit.

Just like all fruits, tomatillos do not contain cholesterol or trans fats.

Vitamins

Tomatillos are not particularly rich in most vitamins, either.

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

The same amount of tomatillos covers the recommended daily value of vitamin B3 by 12%.

As for the rest of the vitamins, tomatillos contain low amounts of vitamins B2, B3, B5, B6, and B9 (folate) and fat-soluble vitamins A, E, and K.

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 contain some amounts of all minerals, but they are not rich in any specific mineral.

Tomatillos have comparably higher levels of copper, iron, potassium, phosphorus, manganese, and magnesium and lower levels of calcium, selenium, zinc, sodium, and choline.

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%

Phytochemicals

Phytochemicals, phytonutrients, or antioxidants, are active compounds derived from fruits, vegetables, grains, and nuts. Regular consumption of phytochemical-rich foods is associated with a reduced risk of chronic diseases and cancer. 

Tomatillos are studied to contain carotenoids, flavonoids, phenolic compounds, phytosterols, sucrose esters, withanolides, and physalins. 

The above-mentioned phytochemicals, as well as several vitamins and minerals, are responsible for the tomatillo fruit's antioxidant, antimicrobial, anti-cancer, and anti-inflammatory activities (1).

Glycemic Index

The glycemic index of tomatillo fruits is yet to be calculated. However, considering the high dietary fiber and low sugar content of tomatillo fruits, they are likely to be low-glycemic index foods.

Acidity

According to a study, tomatillos have a pH value below 4.1, making them acidic (2).

Another way to look at a food's acidity is by calculating its PRAL value. The PRAL or potential renal acid load value shows how much acid or base is produced in the organism after consuming a certain food.

Interestingly, tomatillos have a negative PRAL value of -4.3, making them alkaline-forming.

Comparison to Similar Foods

Compared to tomatoes, tomatillos are 2g higher in total carbs and 0.7g higher in dietary fiber; tomatillos are also richer in most minerals and B-complex vitamins. On the other hand, tomatoes are 7 times richer in vitamin A.

Compared to gooseberries, tomatillos have less total carbs and are richer in most minerals. Gooseberries are 2.4g richer in dietary fiber and 2 times richer in vitamins A and C. 

Compared to groundcherries, tomatillos are significantly lower in total carbs and slightly lower in calories, whereas groundcherries are slightly richer in proteins and 3.5 times richer in vitamin A.

References

  1. https://www.researchgate.net/publication/340154712 
  2. https://pubmed.ncbi.nlm.nih.gov/9839810/ 
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: November 06, 2023
Medically reviewed by Arpi Gasparyan

Important nutritional characteristics for Tomatillo

Tomatillo
Calories ⓘ Calories per 100-gram serving 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)
TOP 23% Vitamin C ⓘHigher in Vitamin C content than 77% of foods
TOP 38% Fiber ⓘHigher in Fiber content than 62% of foods
TOP 41% Vitamin A ⓘHigher in Vitamin A content than 59% of foods
TOP 42% Lutein + zeaxanthin ⓘHigher in Lutein + zeaxanthin content than 58% of foods
TOP 43% Alpha Carotene ⓘHigher in Alpha Carotene content than 57% of foods

Tomatillo calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 32
Calories in 1 medium 11 34 g
Calories in 0.5 cup, chopped or diced 21 66 g

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%

Fat type information

20% 22% 59%
Saturated Fat: 0.139 g
Monounsaturated Fat: 0.155 g
Polyunsaturated fat: 0.417 g

All nutrients for Tomatillo per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 32kcal 2% 93% 1.5 times less than OrangeOrange
Protein 0.96g 2% 85% 2.9 times less than BroccoliBroccoli
Fats 1.02g 2% 74% 32.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 11.7mg 13% 23% 4.5 times less than LemonLemon
Net carbs 3.94g N/A 60% 13.7 times less than ChocolateChocolate
Carbs 5.84g 2% 58% 4.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.62mg 8% 73% 4.2 times less than BeefBeef
Calcium 7mg 1% 85% 17.9 times less than MilkMilk
Potassium 268mg 8% 44% 1.8 times more than CucumberCucumber
Magnesium 20mg 5% 61% 7 times less than AlmondAlmond
Sugar 3.93g N/A 51% 2.3 times less than Coca-ColaCoca-Cola
Fiber 1.9g 8% 38% 1.3 times less than OrangeOrange
Copper 0.08mg 9% 64% 1.8 times less than ShiitakeShiitake
Zinc 0.22mg 2% 83% 28.7 times less than BeefBeef
Phosphorus 39mg 6% 81% 4.7 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 114IU 2% 41% 146.5 times less than CarrotCarrot
Vitamin A RAE 6µg 1% 56%
Vitamin E 0.38mg 3% 63% 3.8 times less than KiwifruitKiwifruit
Selenium 0.5µg 1% 89%
Manganese 153mg 6652% 56%
Vitamin B1 0.04mg 4% 75% 6 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 85% 3.7 times less than AvocadoAvocado
Vitamin B3 1.85mg 12% 59% 5.2 times less than Turkey meatTurkey meat
Vitamin B5 0.15mg 3% 85% 7.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 4% 76% 2.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 10.1µg 8% 50% 10.1 times less than BroccoliBroccoli
Folate 7µg 2% 72% 8.7 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.14g 1% 79% 42.4 times less than BeefBeef
Monounsaturated Fat 0.16g N/A 79% 63.2 times less than AvocadoAvocado
Polyunsaturated fat 0.42g N/A 65% 113.1 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.