The New Complete Book of Food



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r Tomatoes

Nutritional Profile

Energy value (calories per serving): Low

Protein: Moderate

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: Vitamin A, vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Tomatoes are high in dietary fiber, insoluble cellulose and lignin in the

skin and seeds. They have vitamin A, but not as much as you might think

because red tomatoes get their color from lycopene, a carotenoid with very

little vitamin A activity. Tomatoes are high in the B vitamin folate and an

excellent source of vitamin C, found primarily in the jellylike substance

around the seeds.

One medium ripe red tomato, 2.5 inches in diameter, has 1.5 g

dietary fiber, 1,025 IU vitamin A (44 percent of the RDA for a woman, 35

percent of the RDA for a man), 18 mcg folate (5 percent of the RDA), 15.6

mg vitamin C (21 percent of the RDA for a woman, 17 percent of the RDA

for a man), and 292 mg potassium, slightly more than half the potassium in

Average Vitamin C Content in One Medium Fresh Tomato

Tomato variety Vitamin C (mg)

Green 28.8

Orange 17.8

Red 15.6

Yellow 19.1

Source: USDA Nutrient Data Laboratory. National Nutrient Data-

base for Standard Reference. Available online. UR L: http://nal.usda.

gov/fnic/foodcomp/search/.