Tomatillo
Tomatillo is a low-calorie, nutrient-dense green fruit related to tomatoes, rich in vitamin C and potassium with a unique phytochemical profile that supports metabolic health.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C9.9 mg11% DV
- Niacin1.6 mg10% DV
- Vitamin B60.13 mg8% DV
- Vitamin K8.6 mcg7% DV
- Thiamin0.04 mg3% DV
- Riboflavin0.03 mg2% DV
- Vitamin E0.32 mg2% DV
- Folate6.0 mcg1% DV
- Choline6.5 mg1% DV
- Vitamin A5.1 iu<1% DV
- Copper0.07 mg7% DV
- Manganese0.13 mg6% DV
- Potassium227.8 mg5% DV
- Magnesium17.0 mg4% DV
- Iron0.53 mg3% DV
- Phosphorus33.1 mg3% DV
- Zinc0.19 mg2% DV
- Selenium0.42 mcg<1% DV
- Calcium6.0 mg<1% DV
- Sodium0.85 mg<1% DV
- Polyunsaturated Fat0.35 g
- Monounsaturated Fat0.13 g
- Saturated Fat0.12 g
- Chlorogenic acid~34 mg
- Choline~128 mg
- Glutathione~13 mg
- Polyphenols~128 mg
Score · 88/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C13% DV
- Niacin12% DV
- Vitamin B69% DV
- Copper9% DV
- Vitamin K8% DV
Overview
Tomatillos (Physalis philadelphica) are native to Mexico and Central America, traditionally used in salsas and regional cuisines for centuries. Unlike tomatoes, tomatillos contain chlorogenic acid and other polyphenols in their unripe green state, compounds that persist when consumed fresh. At just 32 calories per 100g, tomatillos deliver notable amounts of potassium (268mg), supporting cardiovascular function and blood pressure regulation. Their vitamin C content (11.7mg per 100g) contributes to collagen synthesis and antioxidant defense, while the dietary fiber (1.9g) supports glycemic control and gut health. The niacin content (1.85mg) is substantial for a vegetable, supporting metabolic function and NAD+ synthesis—relevant for mitochondrial health and longevity pathways. Tomatillos are also a source of choline (7.6mg), an underappreciated micronutrient essential for methylation reactions and cognitive health. Their unique flavor profile and phytochemical composition make them valuable for plant-based diversity, a marker of healthy aging. The combination of low glycemic load, micronutrient density, and bioactive compounds positions tomatillos as a beneficial inclusion in longevity-focused eating patterns.
Health Benefits (5)
- Supports cardiovascular health and blood pressure regulationstrongHigh potassium content (268mg/100g) helps maintain sodium-potassium balance and supports vasodilation, while chlorogenic acid reduces oxidative stress in vascular tissue
- Enhances antioxidant defense and immune functionmoderateVitamin C boosts glutathione synthesis and collagen cross-linking; chlorogenic acid and other polyphenols neutralize free radicals and reduce systemic inflammation
- Promotes glycemic control and metabolic healthmoderateLow glycemic index, high fiber content slows glucose absorption; chlorogenic acid may improve insulin sensitivity by inhibiting glucose-6-phosphatase
- Supports cognitive and liver function via choline and polyphenolsmoderateCholine serves as a precursor for acetylcholine and phosphatidylcholine, supporting neuronal signaling; chlorogenic acid supports hepatic detoxification pathways
- Aids gut microbiome health and short-chain fatty acid productionemergingDietary fiber and polyphenols are fermented by beneficial bacteria, producing butyrate and other SCFAs that strengthen the intestinal barrier
Food Pairings
- ·Pair with lime and cilantro because citric acid enhances chlorogenic acid bioavailability and cilantro's phytochemicals create synergistic antioxidant effects
- ·Combine with avocado because healthy fats increase absorption of fat-soluble micronutrients and enhance polyphenol stability
- ·Pair with garlic and onion because allicin and quercetin synergize with tomatillo polyphenols for enhanced anti-inflammatory and antimicrobial activity
- ·Mix with leafy greens (spinach, arugula) because vitamin C in tomatillo enhances non-heme iron absorption from greens
- ·Combine with fermented foods (sauerkraut, miso) because probiotics optimize polyphenol metabolism and increase short-chain fatty acid production
Practical Tips
- ·Select firm tomatillos with unblemished skin and green color; firm texture indicates optimal phytochemical density before ripening
- ·Consume raw or lightly cooked to preserve heat-sensitive vitamin C and maximize chlorogenic acid content—extended cooking degrades these compounds
- ·Store unwashed in refrigerator in a paper bag for up to 2 weeks; moisture promotes mold growth, so avoid plastic bags
- ·Use the whole fruit including the flesh and skin; polyphenols concentrate in the outer layers rather than seeds
- ·Prepare fresh salsa or raw preparations at least 2-3 times weekly; the phytochemical profile is most bioactive within hours of preparation
Optimal Timing
Tomatillos are low in sugar and high in fiber, making them suitable for any meal; however, inclusion at lunch or dinner with protein and fat optimizes polyphenol absorption and metabolic impact
Can be consumed during fasting windows as the calorie and sugar content is minimal, though pairing with fat-containing foods enhances nutrient bioavailability
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower tomatillo is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about tomatillo
What is tomatillo?
Tomatillo is classified as a vegetable. Tomatillo is a low-calorie, nutrient-dense green fruit related to tomatoes, rich in vitamin C and potassium with a unique phytochemical profile that supports metabolic health.
Is tomatillo healthy?
Tomatillo scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Niacin, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is tomatillo high in protein?
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Is tomatillo high in fiber?
Not really. A 85 g serving provides about 1.6 g of fiber (~6% of the 28 g daily value).
What vitamins and minerals are in tomatillo?
In a 85 g serving, tomatillo is highest in Vitamin C (~11% DV).
Is tomatillo keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.3 g of net carbs (5 g total minus 1.6 g fiber).
When is the best time to eat tomatillo?
Best any time of day. Tomatillos are low in sugar and high in fiber, making them suitable for any meal; however, inclusion at lunch or dinner with protein and fat optimizes polyphenol absorption and metabolic impact
How much tomatillo should I eat?
A typical serving is around 85 g (~27 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating tomatillo alongside several other vegetable sources.
What pairs well with tomatillo?
Tomatillo pairs nicely with: Pair with lime and cilantro because citric acid enhances chlorogenic acid bioavailability and cilantro's phytochemicals create synergistic antioxidant effects; Combine with avocado because healthy fats increase absorption of fat-soluble micronutrients and enhance polyphenol stability; Pair with garlic and onion because allicin and quercetin synergize with tomatillo polyphenols for enhanced anti-inflammatory and antimicrobial activity; Mix with leafy greens (spinach, arugula) because vitamin C in tomatillo enhances non-heme iron absorption from greens.
Supplements that mirror Tomatillo's nutrient profile
Encyclopedia entries that supply the same signature nutrients tomatillo contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Tomatillo
These are the nutrients tomatillocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.