All about tomatoes

Assorted tomatoes on the vine on a black and white striped cloth next to a bowl of tomato sauce

Tomatoes are the world’s most popular vegetable —and with good reason! They’re delicious, versatile and oh so good for you. Read on to learn 10 more awesome facts about tomatoes.

1. Tomatoes are technically a fruit

OK, we just said they’re the world’s most popular vegetable. And culinarily and nutritionally, they are usually treated as a veggie. But in the plant world, they’re considered a fruit. That’s because they have seeds on the inside.

2. They’re low in calories

One medium tomato has just 25 calories. Yet it makes a filling addition to any meal or snack.

3. They’re packed with nutrients

They may be low in calories, but tomatoes are a powerhouse of nutrition. They’re an excellent source of vitamin C, for example. Tomatoes also provide magnesium, phosphorous, fiber and more.

4. They’re low in carbohydrates

Delivering just 5 grams of carbohydrate per medium fruit, tomatoes are a lowcarb food. Even better, one-third of those carbs come from fiber. Since they’re so low in carbohydrates and calories, they’re considered a nonstarchy vegetable. If you follow the plate method of meal planning, you should aim to fill half of your plate with nonstarchy vegetables.

5. They’re the biggest source of lycopene in most people’s diets

Tomatoes are loaded with lycopene, a type of antioxidant that gives tomatoes their red color. Lycopene has several health benefits. It protects you from heart disease and is linked to a lower risk of some cancers.

6. They’re even better for you processed

Nothing beats the flavor and texture of fresh-from-the-vine tomatoes. But processed tomatoes and tomato products, such as tomato paste, tomato sauce and canned tomatoes, have even higher concentrations of lycopene than fresh tomatoes. And they’re delicious—and convenient.

7. They’re a good source of potassium

Tomatoes have a decent amount of potassium, an electrolyte that helps your heart, nerves and muscles to function. People with certain stages of kidney disease need to limit the potassium in their diet. If that’s the case for you, talk to your coach about how to eat tomatoes in a safe way.

8. They’re mostly water

Tomatoes are 94% water. No wonder they taste so refreshing on a hot day! Like drinking a glass of water, fluid-rich foods like fruits and veggies can help your body hydrate.

9. They protect your skin from sunburn

It’s no replacement for sunscreen, but researchers found that people who ate tomato paste with olive oil for 10 weeks had 40% fewer sunburns. The water and vitamin C content of tomatoes are also good for your skin.

10. They’re even better with olive oil

Because many of the nutrients in tomatoes are fat-soluble, your body gets even more of a benefit when you eat them with a source of fat, such as olive oil. Lycopene and other carotenoids, and vitamins A and K, all get absorbed with the help of fat.

With thousands of varieties ranging in shape, size, color and flavor, there are so many tomatoes to try. Whether it’s small, sweet Sungold cherry tomatoes, zebra-striped beefsteaks, plum tomatoes, grape tomatoes or a can of crushed tomatoes you’ve got on hand, there are many ways to satisfy a tomato craving.

Here are three tomato recipes worth trying:

Tomato cucumber salad in a white bowl on a white plate with a fork in the front on the plate.
Heirloom tomato cucumber salad
Prep Time 5 minutes
Cook Time 0 minutes
Servings 4 servings
Serving Size Around 1/2 heaping cup per serving

This tomato and cucumber salad is hydrating, delicious and packed full of all of the tomato's incredible benefits. 

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Ingredients

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Preparation

  1. In a large bowl, toss together tomato, cucumber and shallot.
  2. Add in lime juice and olive oil.
  3. Toss well.

Nutrition

(per serving)
  • 72 Calories
  • 4g Total Fat
  • 1g Saturated Fat
  • 8mg Sodium
  • 0mg Cholesterol
  • 10g Total Carbs
  • 1g Fiber
  • 3g Sugars
  • 2g Protein
  • 327mg Potassium
Caprese skewers on a plate with basil leaves and a small bowl with olive oil with a spoon in it
Caprese skewers
Prep Time 5 minutes
Cook Time 0 minutes
Servings 4 servings
Serving Size 1 skewer per serving

This mini version of the iconic Italian snack is easy, satisfying and packed with fresh ingredients!

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Ingredients

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Preparation

  1. On each skewer, spear one tomato, one mozzarella ball, another tomato and a folded basil leaf.
  2. Place skewers on a plate, and drizzle with olive oil and balsamic vinegar.

Nutrition

(per serving)
  • 134 Calories
  • 7g Total Fat
  • 3g Saturated Fat
  • 40mg Sodium
  • 15mg Cholesterol
  • 11g Total Carbs
  • 4g Fiber
  • 6g Sugars
  • 11g Protein
  • 787mg Potassium
Tomato soup in a white bowl sitting on a green and white towel with a spoon next to it and an onion and tomato in the background
Quick tomato soup
Prep Time 5 minutes
Cook Time 40 minutes
Servings 4 servings
Serving Size 1.5 cups per serving)

Tomato soup is comforting and full of delicious herb flavors. Use it to dip sandwiches, sides or enjoy on its own!

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Ingredients

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Preparation

  1. In a medium pot or Dutch oven, heat oil over medium heat. Add onions. Cook until they start to brown.
  2. Add tomatoes and oregano and stir. Add broth and bring to a simmer. Lower heat and cook uncovered for 40 minutes.
  3. Blend soup using an immersion blender or by pouring soup into a countertop blender.

Nutrition

(per serving)
  • 282 Calories
  • 25g Total Fat
  • 4g Saturated Fat
  • 234mg Sodium
  • 0mg Cholesterol
  • 13g Total Carbs
  • 3g Fiber
  • 7g Sugars
  • 3g Protein
  • 67mg Potassium

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