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Tomato nutrition, glycemic index, calories, and serving size

Tomatoes, red, ripe, raw, year round average
*all the values are displayed for the amount of 100 grams

Tomato Glycemic index (GI)

38

Vegetables in general contain very little carbohydrates, so they tend to be classified as low glycemic index foods. On average a GI value of 40 could be assigned for most vegetables.

The International Tables of Glycemic Index does not include GI values of vegetables, due to the difficulty of consuming a portion of the food containing 10g of carbohydrates.

However there are GI numbers for other products made from tomatoes. Tomato soup from Canada has a glycemic index of 38±9. Condensed tomato soup, prepared with water, from the US has a GI of 52±4.

Tomato juice with low sodium from Canada has a GI of 23±6. The GI of a tomato juice with no added sugar from the USA is 33±3. Australian canned tomato juice, with no added sugar, has a GI of 38±4. The mean of these three studies makes the glycemic index of a tomato juice 31.

Based on the numbers by The Journal of Ethnic Foods, Nigerian tomatoes have a glycemic index of 38.38±1.42.

According to another study (6) the GI of a tomato ranges around 23±11.

The American Journal of Clinical Nutrition has shown the GI of tomato pasta sauce to be 31.

Consuming 200g of raw tomatoes a day has been studied to have beneficial effects in lowering the risk of cardiovascular diseases, by decreasing blood pressure, in people with type 2 diabetes (7).

Tomatoes are rich with a carotene called lycopene. Although there is no evidence for the association between the intake of lycopene in tomatoes and the risk for having diabetes, the compound may have a beneficial effect on the oxidative stress in diabetic patients (8).  

One research has found that while tomatoes do not improve insulin resistance, they are still favorable for diabetic conditions, since they decrease diabetic-induced oxidative stress, inflammation, atherosclerosis and tissue damage (9).

Sources.

  1. https://care.diabetesjournals.org/content/31/12/2281
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  4. https://www.sciencedirect.com/science/article/pii/S235261811500027X
  5. https://academic.oup.com/ajcn/article/93/5/984/4597984
  6. http://edelweisspublications.com/edelweiss/article/glycemic-index-selected-foods-jamaica-2638-8235-pvpe-19-106.pdf
  7. https://www.tandfonline.com/doi/abs/10.3109/09637486.2010.529072
  8. https://pubmed.ncbi.nlm.nih.gov/22411366
  9. https://www.tandfonline.com/doi/full/10.1080/10942912.2018.1439959
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 04, 2020

Important nutritional characteristics for Tomato

Tomato
38 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup cherry tomatoes (149 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.
-4.1 (alkaline)
Calories
18
79% Vitamin A
78% Vitamin C
64% Vitamin A
62% Lycopene
61% Carotene, alpha
Explanation: The given food contains more Vitamin A than 79% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Vitamin A, Lycopene, and Carotene, alpha.

Check out similar food or compare with current

Macronutrients chart

4% 95%
Protein:
Daily Value: 2%
0.88 g of 50 g
2%
Fats:
Daily Value: 0%
0.2 g of 65 g
0%
Carbs:
Daily Value: 1%
3.89 g of 300 g
1%
Water:
Daily Value: 5%
94.52 g of 2,000 g
5%
Other:
0.51 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 18
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5mg
1%
Total Carbohydrate 4g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 0mg 0%

Potassium 237mg 7%

*
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
details
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
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
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

Tomato nutrition infographic

Tomato nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 11% 8% 11% 21% 1% 5% 20% 15% 0% 4%
Calcium: 10 mg of 1,000 mg 1%
Iron: 0.27 mg of 8 mg 3%
Magnesium: 11 mg of 420 mg 3%
Phosphorus: 24 mg of 700 mg 3%
Potassium: 237 mg of 3,400 mg 7%
Sodium: 5 mg of 2,300 mg 0%
Zinc: 0.17 mg of 11 mg 2%
Copper: 0.059 mg of 1 mg 7%
Manganese: 0.114 mg of 2 mg 5%
Selenium: 0 µg of 55 µg 0%
Choline: 6.7 mg of 550 mg 1%

Mineral chart - relative view

Potassium
237 mg
TOP 51%
Manganese
0.114 mg
TOP 59%
Copper
0.059 mg
TOP 76%
Calcium
10 mg
TOP 76%
Magnesium
11 mg
TOP 82%
Iron
0.27 mg
TOP 86%
Phosphorus
24 mg
TOP 87%
Zinc
0.17 mg
TOP 87%
Choline
6.7 mg
TOP 90%
Sodium
5 mg
TOP 90%
Selenium
0 µg
TOP 100%

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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Vitamin A: 833 IU of 5,000 IU 17%
Vitamin E : 0.54 mg of 15 mg 4%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 13.7 mg of 90 mg 15%
Vitamin B1: 0.037 mg of 1 mg 3%
Vitamin B2: 0.019 mg of 1 mg 1%
Vitamin B3: 0.594 mg of 16 mg 4%
Vitamin B5: 0.089 mg of 5 mg 2%
Vitamin B6: 0.08 mg of 1 mg 6%
Folate: 15 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 7.9 µg of 120 µg 7%

Vitamin chart - relative view

Vitamin A
833 IU
TOP 21%
Vitamin C
13.7 mg
TOP 22%
Vitamin K
7.9 µg
TOP 52%
Folate
15 µg
TOP 53%
Vitamin E
0.54 mg
TOP 55%
Vitamin B6
0.08 mg
TOP 70%
Vitamin B3
0.594 mg
TOP 76%
Vitamin B1
0.037 mg
TOP 79%
Vitamin B5
0.089 mg
TOP 90%
Vitamin B2
0.019 mg
TOP 92%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 7% 8% 4% 3% 4% 2% 5% 3% 6%
Tryptophan: 6 mg of 280 mg 2%
Threonine: 27 mg of 1,050 mg 3%
Isoleucine: 18 mg of 1,400 mg 1%
Leucine: 25 mg of 2,730 mg 1%
Lysine: 27 mg of 2,100 mg 1%
Methionine: 6 mg of 1,050 mg 1%
Phenylalanine: 27 mg of 1,750 mg 2%
Valine: 18 mg of 1,820 mg 1%
Histidine: 14 mg of 700 mg 2%

Fat type information

0.028% 0.031% 0.083%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g

Carbohydrate type breakdown

1.25% 1.37%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Tomato

2.63% 1.2%
Sugar: 2.63 g
Fiber: 1.2 g
Other: 0.06 g

All nutrients for Tomato per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 86% 0.88g 3.2 times less than Broccoli
Fats 0% 88% 0.2g 166.6 times less than Cheese
Carbs 1% 63% 3.89g 7.2 times less than Rice
Calories 1% 98% 18kcal 2.6 times less than Orange
Starch 0% 100% 0g N/A
Fructose 2% 85% 1.37g 4.3 times less than Apple
Sugar 0% 57% 2.63g 3.4 times less than Coca-Cola
Fiber 5% 47% 1.2g 2 times less than Orange
Calcium 1% 76% 10mg 12.5 times less than Milk
Iron 3% 86% 0.27mg 9.6 times less than Beef
Magnesium 3% 82% 11mg 12.7 times less than Almond
Phosphorus 3% 87% 24mg 7.6 times less than Chicken meat
Potassium 7% 51% 237mg 1.6 times more than Cucumber
Sodium 0% 90% 5mg 98 times less than White Bread
Zinc 2% 87% 0.17mg 37.1 times less than Beef
Copper 7% 76% 0.06mg 2.4 times less than Shiitake
Vitamin E 4% 55% 0.54mg 2.7 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 15% 22% 13.7mg 3.9 times less than Lemon
Vitamin B1 3% 79% 0.04mg 7.2 times less than Pea
Vitamin B2 1% 92% 0.02mg 6.8 times less than Avocado
Vitamin B3 4% 76% 0.59mg 16.1 times less than Turkey meat
Vitamin B5 2% 90% 0.09mg 12.7 times less than Sunflower seed
Vitamin B6 6% 70% 0.08mg 1.5 times less than Oat
Folate 4% 53% 15µg 4.1 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 7% 52% 7.9µg 12.9 times less than Broccoli
Tryptophan 0% 97% 0.01mg 50.8 times less than Chicken meat
Threonine 0% 96% 0.03mg 26.7 times less than Beef
Isoleucine 0% 97% 0.02mg 50.8 times less than Salmon
Leucine 0% 97% 0.03mg 97.2 times less than Tuna
Lysine 0% 97% 0.03mg 16.7 times less than Tofu
Methionine 0% 97% 0.01mg 16 times less than Quinoa
Phenylalanine 0% 96% 0.03mg 24.7 times less than Egg
Valine 0% 97% 0.02mg 112.7 times less than Soybean
Histidine 0% 96% 0.01mg 53.5 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 89% 0.03g 210.5 times less than Beef
Monounsaturated Fat 0% 87% 0.03g 316.1 times less than Avocado
Polyunsaturated fat 0% 87% 0.08g 568.4 times less than Walnut

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/170457/nutrients

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