Tomato Slices: Calories, Nutrition and Health Benefits

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Nature's nutrient powerhouse packed with lycopene, vitamin C, and antioxidants for heart health and disease prevention.

Quick Nutrition Facts

Per 1 Cup Sliced Tomatoes (180g)

Nutrient	Amount
Calories	32 kcal
Protein	1.6g
Carbohydrates	7g
Fiber	2.2g
Sugars	4.7g
Fat	0.4g
Vitamin C	24.7mg
Potassium	427mg
Lycopene	4631mcg
Vitamin A	1499 IU

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Tomatoes provide powerful lycopene, an antioxidant that becomes 2-3x more bioavailable when cooked. The vitamin C content supports immunity while low calories make them perfect for any weight management plan.

Myth Busters

MYTH #1: Tomatoes Are Too Acidic and Harmful

TRUTH: While tomatoes are acidic (pH 4.3-4.9), they're safe for most people. Only avoid if you have GERD or acid reflux. The acidity doesn't harm healthy digestive systems and provides beneficial antioxidants.

MYTH #2: Tomatoes Cause Inflammation and Arthritis

TRUTH: Tomatoes contain anti-inflammatory compounds including lycopene. Research shows they reduce inflammation markers, not increase them. Nightshade concerns are unfounded for 99% of people.

MYTH #3: Raw Tomatoes Are Always Healthier Than Cooked

TRUTH: Cooking increases lycopene bioavailability by 2-3x. While raw tomatoes retain more vitamin C, cooked tomatoes provide superior antioxidant absorption. Include both forms for maximum benefits.

MYTH #4: Tomatoes Have Too Much Sugar for Diabetics

TRUTH: Tomatoes have a very low glycemic index (GI: 15) and actually help diabetics. Lycopene improves glycemic control and insulin sensitivity. Safe to eat freely.

MYTH #5: Green Tomatoes Are Toxic

TRUTH: While green tomatoes contain small amounts of solanine, the levels are too low to cause harm. They're safely consumed fried, pickled, or raw in many cuisines worldwide.

MYTH #6: Tomatoes Should Be Avoided During Pregnancy

TRUTH: Tomatoes are beneficial during pregnancy, providing folate, vitamin C, and lycopene. They help reduce gestational diabetes risk and support fetal development. Eat freely unless allergic.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only 32 calories per cup, 95% water, 2.2g fiber for fullness. Eat unlimited amounts.
Muscle Gain		Low calories support lean gains, vitamin C aids recovery, potassium prevents cramps. Pair with protein.
Diabetes Management		Very low GI (15), lycopene improves insulin sensitivity and glycemic control. Excellent daily choice.
PCOS Management		Low calories, anti-inflammatory lycopene, fiber supports hormone balance. Eat freely.
Pregnancy Nutrition		Rich in folate, vitamin C, lycopene, reduces gestational diabetes risk. Essential for fetal development.
Viral/Flu Recovery		High vitamin C (24.7mg per cup) boosts immunity, lycopene reduces inflammation, easy to digest.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Tomatoes

Understanding how tomatoes affect your blood glucose reveals why they're one of the best foods for diabetics and weight management.

Typical Glucose Response Curve

*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*

How to Maximize Benefits

Tomatoes are already extremely low-GI, but pairing with healthy fats enhances lycopene absorption:

🫒 Olive oil - Increases lycopene absorption by 4-5x
🥑 Avocado - Healthy fats boost antioxidant uptake
🧀 Mozzarella cheese - Classic pairing with protein and fat
🌰 Nuts - Add healthy fats for nutrient absorption

This combination maximizes cardiovascular and anti-cancer benefits while maintaining stable blood sugar.

Cultural Significance

Tomatoes originated in western South America and were domesticated by the Aztecs around 500 BC. Today they're cultivated worldwide.

In India:

Essential in North Indian gravies and curries
Used in chutneys, sambhar, and rasam across South India
Key ingredient in paneer tikka, butter chicken, and dal makhani
Ayurveda values tomatoes for digestive fire and vitamin content

Global Impact:

Second most consumed vegetable globally (180+ million tons annually)
Central to Italian, Mediterranean, Mexican, and Indian cuisines
Over 10,000 varieties cultivated worldwide
Drives economies in Italy, China, India, USA, and Turkey

Compare & Substitute

Tomatoes vs Similar Vegetables (Per 100g)

Nutrient	🍅 Tomato	🥒 Cucumber	🌶️ Bell Pepper	🥕 Carrot
Calories	18 kcal	15 kcal	31 kcal	41 kcal
Carbs	3.9g	3.6g	6g	10g
Fiber	1.2g	0.5g	2.1g	2.8g
Protein	0.9g	0.7g	1g	0.9g
Fat	0.2g	0.1g	0.3g	0.2g
Vitamin C	13.7mg	2.8mg	127.7mg	5.9mg
Lycopene	2573mcg	0mcg	0mcg	1mcg
Potassium	237mg	147mg	211mg	320mg
Best For	Heart health, cancer prevention	Hydration, low-cal	Vitamin C, immune	Vitamin A, eye health

Frequently Asked Questions

Are tomatoes good for weight loss?

Yes, tomatoes are ideal for weight loss. One cup has only 32 calories while providing 2.2g fiber and 95% water content that promotes fullness with minimal energy intake.

Best practices: Eat unlimited amounts raw in salads; use as base for low-calorie soups; roast with olive oil for enhanced satiety; avoid high-calorie cream-based tomato sauces.

Can diabetics eat tomatoes?

Absolutely. Tomatoes are one of the best vegetables for diabetics with a very low glycemic index (GI: 15).

Benefits for diabetics:

Lycopene improves insulin sensitivity and glycemic control
Minimal carb content (7g per cup) won't spike blood sugar
Antioxidants reduce diabetic complications
Safe to eat in unlimited quantities

Research confirms higher lycopene intake improves peripheral antioxidant capacity and better glycemic control in Type 2 diabetics.

What are the main health benefits of tomatoes?

Key Benefits:

Heart Health: Lycopene reduces LDL cholesterol and blood pressure
Cancer Prevention: Antioxidants protect against prostate, lung, stomach cancers
Immune Support: Vitamin C (24.7mg per cup) boosts immunity
Skin Protection: Lycopene provides natural UV protection
Eye Health: Vitamin A and lutein support vision
Bone Health: Vitamin K and calcium support bone density

Are cooked or raw tomatoes healthier?

Both have unique benefits - include both forms:

Cooked Tomatoes:

2-3x more bioavailable lycopene
Better for heart health and cancer prevention
Enhanced antioxidant absorption with olive oil
Better for sauces, soups, curries

Raw Tomatoes:

Higher vitamin C content
More enzymes and water content
Better for hydration and cooling
Ideal for salads and fresh consumption

Recommendation: Use raw for vitamin C and hydration, cooked for lycopene and heart protection.

How much lycopene is in a tomato?

Fresh tomatoes contain approximately 2573mcg lycopene per 100g or 4631mcg per cup (180g).

To maximize lycopene:

Cook tomatoes (increases bioavailability by 2-3x)
Add olive oil or healthy fat (enhances absorption by 4-5x)
Choose red, ripe tomatoes (green have 5-10x less)
Eat tomato paste or sauce (concentrated sources)

Cooked tomato products can provide 10,000-20,000mcg lycopene per serving.

Can you eat tomatoes every day?

Yes, eating tomatoes daily is safe and highly beneficial for most people.

Daily Guidelines:

1-2 cups raw or cooked - General health (32-64 calories)
No upper limit - Safe for weight loss, diabetes, heart health
Avoid if: Tomato allergy, severe GERD/acid reflux, kidney stones (high oxalates)

Daily benefits: Cardio protection, cancer prevention, immune support, skin health, weight management.

Track your meals with NutriScan app to see how tomatoes fit your personal nutrition goals.

Do tomatoes cause acid reflux?

Tomatoes may trigger acid reflux in sensitive individuals due to their acidity (pH 4.3-4.9).

If you have GERD:

Limit raw tomatoes (more acidic)
Try cooked/roasted tomatoes (less acidic)
Avoid tomato-based sauces on empty stomach
Remove seeds and skin (reduce acid)

For most people: Tomatoes don't cause problems and provide anti-inflammatory benefits. Only avoid if you have confirmed acid reflux sensitivity.

Tomato Slices: Calories, Nutrition and Health Benefits

Quick Nutrition Facts

Macronutrient Breakdown

Myth Busters

NutriScore by Health Goals