Tomato
The tomato is a low-energy vegetable with a high water content. It is known for vitamin C, potassium and the lycopene that gives it its red colour.
| Basis | raw, 100 g |
|---|---|
| Food group | Vegetables |
| Practical portion | 1 medium tomato |
| Portion (g) | 125 |
| Energy (kcal/100 g) | 18 |
| Protein (g/100 g) | 0.9 |
| Carbohydrate (g/100 g) | 3.9 |
| Fat (g/100 g) | 0.2 |
| Fibre (g/100 g) | 1.2 |
| Notable nutrients |
|
| Storage | At room temperature until ripe; once ripe, may be kept in the fridge for a short time. |
| Food safety | Wash before eating; do not eat mouldy or heavily bruised tomatoes. |
Nutrition profile
100 g of tomato contains roughly 18 kcal, and more than 94 per cent of it is water. That low energy density makes the tomato a bulky but light part of a meal. The values are approximate averages for raw tomatoes; like flavour, nutrient content shifts somewhat with the variety and with ripeness.
Lycopene and cooking
Lycopene, the compound that gives tomatoes their red colour, belongs to the carotenoid family. An interesting kitchen note: the body absorbs lycopene better when tomatoes are cooked and eaten with some fat, olive oil for example. Cooked forms such as tomato sauce and menemen, the Turkish dish of eggs cooked with tomatoes, are therefore a complement to raw tomatoes rather than a substitute for them.
Storage and safety
Unripe tomatoes are ripened by leaving them at room temperature; the cold of a fridge can weaken their aroma. Fully ripe tomatoes can sit on a cool worktop if they will be eaten within a few days, or move to the fridge if they need to keep longer. Rinsing them under running water before eating reduces soil and residues on the surface. Bruised and mouldy parts should be cut out generously, and a tomato with widespread mould should not be eaten at all.
Related terms: Spinach, Vitamin C, Olive Oil