Tomato Calories, Nutrition and an Easy Avocado Salad
Learn tomato calories and nutrients per 100 g, practical preparation tips, and how to make a fresh tomato, cucumber and avocado salad.
Tomatoes are a familiar ingredient in everyday cooking. Their appealing colour and balance of mild sweetness and acidity work in both fresh and cooked dishes. YourFit explores their calories, nutrients and an easy salad to try at home.
1. How many calories are in 100 g of tomato?
Tomatoes come in round, oval and elongated varieties, with nutrition varying slightly by variety and ripeness. The following values refer to 100 g of fresh tomato.
| Nutrient per 100 g | Approximate amount |
|---|---|
| Energy | 18–20 kcal |
| Water | 95% |
| Carbohydrate | 3.9 g |
| Fibre | 1.2 g |
| Protein | 0.9 g |
| Fat | 0.2 g |
| Vitamin C | 14–18 mg |
| Vitamin A | 833 IU |
| Lycopene | 2.5–3.0 mg |
| Beta-carotene | 0.5 mg |
Tomatoes also contain smaller amounts of B vitamins, including B1, B3 and B6, and minerals such as potassium, calcium, iron, magnesium and phosphorus. Their plant compounds include chlorogenic acid, naringenin, flavonoids and carotenoids.
2. Nutritional benefits of tomatoes
2.1. Heart-supportive nutrition
Potassium contributes to normal blood pressure regulation, while lycopene is one of the antioxidant compounds found in tomatoes. Include them within a varied diet with other vegetables and suitable sources of fat and protein.
2.2. Immune function
Vitamin C supports normal immune function and contributes to meeting daily nutritional needs.
2.3. Skin nutrition
Vitamin C is needed for normal collagen formation. Beta-carotene and lycopene add antioxidant compounds to the diet; food does not replace sun protection.
2.4. Normal vision
Vitamin A and its precursors, including beta-carotene, support normal vision. A range of colourful vegetables helps provide these nutrients.
2.5. Plant compounds and long-term health
Lycopene and other tomato compounds are studied for their biological effects. Eating tomatoes is a useful part of dietary variety, rather than a way to prevent or treat a particular cancer.
2.6. Digestion and weight management
Fibre contributes to regular bowel function, while the high water content adds volume. At about 18–20 kcal per 100 g, fresh tomatoes can make a meal more substantial without adding much energy. Oils, cheese and sauces served with them can change the total.
2.7. Blood glucose considerations
A normal portion of fresh tomato contains relatively little carbohydrate. It can fit many eating patterns, including those that account for carbohydrate intake; sweetened tomato sauces are a different product.
2.8. Antioxidant variety
Lycopene and naringenin are among the compounds that make tomatoes nutritionally interesting. Enjoy them alongside different vegetables rather than expecting one ingredient to control inflammation or chronic disease.
3. Tips for choosing and preparing tomatoes
3.1. Choose suitable ripe fruit
For raw eating, choose sound, ripe tomatoes. Ripeness is not always red: some varieties are naturally yellow, orange or green when ripe. Avoid damaged or spoiled fruit, and use a trusted recipe if preparing unripe tomatoes.
3.2. Adjust to stomach tolerance
Citric and malic acids give tomatoes their tang. If they trigger reflux or stomach discomfort, try a smaller portion with other foods or adjust the preparation.
3.3. Keep variety in your vegetable intake
A serving around 150–200 g, roughly one or two tomatoes depending on size, can fit a meal. There is no need to rely heavily on tomatoes at the expense of other vegetables; large amounts may cause digestive discomfort in some people.
3.4. Wash before use
Rinse tomatoes thoroughly under clean running water and use clean utensils and surfaces. Washing helps remove surface dirt; it does not guarantee removal of every contaminant.
3.5. Match cooking time to the dish
Prolonged heat can reduce vitamin C, while cooking also changes the availability of some plant compounds. A quick 5–10 minute cook works for some dishes, but follow the recipe and food-safety needs of the full meal.
3.6. Follow personalised dietary restrictions
People with gout or a history of kidney stones do not all need the same restrictions. If you have been given a specific dietary plan, follow it and ask your clinician or dietitian how tomatoes fit.
4. Recipe: tomato, cucumber and avocado salad
Ingredients
- 2 ripe tomatoes, sliced or cut into bite-sized pieces
- 1 cucumber, thinly sliced
- 1 ripe avocado, diced
- A handful of lettuce or fish mint, optional
- 1 tablespoon extra virgin olive oil
- Juice of half a lime
- A little salt and ground pepper, to taste
- 1–2 teaspoons chia seeds or flaxseeds, optional
Method
- Wash the tomatoes, cucumber and greens. Slice the tomatoes and cucumber, dice the peeled avocado and drain the greens.
- Arrange the greens, if using, on a plate. Add the tomatoes, cucumber and avocado.
- Mix olive oil, lime juice, salt and pepper in a small bowl. Add the optional seeds.
- Pour the dressing over the salad and toss gently. Serve immediately or briefly chill before serving.
5. Takeaway
Tomatoes add flavour, colour, water and useful nutrients to meals. YourFit hopes this guide helps you enjoy them in portions and preparations that suit your preferences.
