Tomato Slices: Calories, Nutrition and Health Benefits тАЛ
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Perplexity Nature's nutrient powerhouse packed with lycopene, vitamin C, and antioxidants for heart health and disease prevention.
Quick Nutrition Facts тАЛ
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 тАЛ
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 тАЛ
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 тАЛ
| 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 тАЛ
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 тАЛ
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Maximize Benefits тАЛ
Tomatoes are already extremely low-GI, but pairing with healthy fats enhances lycopene absorption:
- ЁЯлТ Olive oil - Increases lycopene absorption by 4-5x
- ЁЯеС Avocado - Healthy fats boost antioxidant uptake
- ЁЯзА Mozzarella cheese - Classic pairing with protein and fat
- ЁЯМ░ Nuts - Add healthy fats for nutrient absorption
This combination maximizes cardiovascular and anti-cancer benefits while maintaining stable blood sugar.
Cultural Significance тАЛ
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 тАЛ
Tomatoes vs Similar Vegetables (Per 100g)
| Nutrient | ЁЯНЕ Tomato | ЁЯеТ Cucumber | ЁЯМ╢я╕П Bell Pepper | ЁЯеХ 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 тАЛ
Are tomatoes good for weight loss? тАЛ
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? тАЛ
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? тАЛ
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? тАЛ
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? тАЛ
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? тАЛ
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? тАЛ
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.
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