Tomato
Tomatoes are nutrient-dense, low-calorie vegetables rich in lycopene and vitamin C, staple foods in Mediterranean diets associated with longevity.
Variants (3)
Nutrition · per ~85 g serving · ≈ ⅔ tomato
- Vitamin C15.1 mg17% DV
- Thiamin0.05 mg4% DV
- Niacin0.45 mg3% DV
- Folate8.5 mcg2% DV
- Vitamin A20.3 iu<1% DV
- Potassium163.9 mg3% DV
- Manganese0.07 mg3% DV
- Copper0.03 mg3% DV
- Magnesium6.9 mg2% DV
- Phosphorus16.2 mg1% DV
- Calcium8.5 mg<1% DV
- Zinc0.07 mg<1% DV
- Iron0.09 mg<1% DV
- Lycopene~4.3 mg
- Beta-carotene~4.3 mg
- Quercetin~13 mg
- Chlorogenic acid~34 mg
Score · 86/100
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 C20% DV
- Thiamin5% DV
- Potassium4% DV
- Manganese4% DV
- Copper4% DV
Overview
Tomatoes (Solanum lycopersicum) originated in Mesoamerica and became central to Mediterranean cuisine, a dietary pattern strongly linked to extended healthspan. Despite modest calorie content (18 kcal per 100g), tomatoes deliver concentrated bioactive compounds with potent anti-aging properties. The fruit is particularly valued for lycopene, a carotenoid with antioxidant and anti-inflammatory activity that accumulates in tissues and protects cellular structures from oxidative damage. Tomatoes also provide substantial vitamin C (18mg/100g), supporting collagen synthesis and immune function, plus potassium (193mg/100g) critical for cardiovascular health and blood pressure regulation. The combination of high water content with fiber, minimal sugar, and virtually no fat makes tomatoes an ideal food for weight management and metabolic health—both foundational pillars of longevity. Cooking tomatoes increases lycopene bioavailability, making both raw and processed forms valuable. Regular tomato consumption correlates with reduced cardiovascular disease risk, improved endothelial function, and lower inflammatory markers in aging populations. The food's versatility, affordability, and safety profile make it an evidence-backed longevity staple suitable for daily consumption across all demographics.
Health Benefits (5)
- Reduced cardiovascular disease and stroke riskstrongLycopene reduces LDL oxidation and improves endothelial function; potassium helps regulate blood pressure and counteracts sodium; vitamin C supports arterial elasticity
- Cellular protection against oxidative stress and DNA damagestrongLycopene, beta-carotene, and vitamin C neutralize free radicals; quercetin and chlorogenic acid provide additional antioxidant defense
- Lower cancer risk, particularly prostate cancermoderateLycopene selectively accumulates in prostate tissue and inhibits tumor cell proliferation; may reduce estrogen-dependent cancer risk through multiple pathways
- Improved bone density and reduced fracture riskmoderateLycopene stimulates osteoblast activity and reduces osteoclast-mediated bone resorption; vitamin K and minerals support bone mineralization
- Enhanced cognitive function and reduced dementia riskemergingLycopene and vitamin C reduce neuroinflammation and protect neurons from oxidative damage; supports healthy brain aging
Food Pairings
- ·Pair with olive oil because fat-soluble lycopene absorption increases 4-5 fold when consumed with dietary lipids; Mediterranean tomato-olive oil combinations are synergistic
- ·Pair with garlic because sulfur compounds in garlic enhance antioxidant activity and support cardiovascular benefits through complementary mechanisms
- ·Pair with basil because polyphenols in basil (rosmarinic acid, eugenol) amplify anti-inflammatory effects and improve nutrient bioavailability
- ·Pair with leafy greens because vitamin K in greens works synergistically with tomato minerals and vitamin C to support bone metabolism and cardiovascular function
Practical Tips
- ·Cook tomatoes with heat (sauce, soup, roasting) to increase lycopene bioavailability by 50-300% compared to raw; lycopene is released from cell matrices during heating
- ·Choose vine-ripened or locally-grown tomatoes over greenhouse varieties when available; ripeness increases lycopene and sugar content by 40-50%
- ·Store ripe tomatoes at room temperature away from direct sunlight to preserve vitamin C and lycopene; refrigeration slows ripening and can reduce flavor compounds
- ·Consume tomato skin, which concentrates 40% of lycopene; avoid over-peeling or excessive processing that removes bioactive compounds
- ·Aim for 200-400g (2-3 medium tomatoes) daily as part of varied vegetable intake for optimal benefit without excess potassium concerns in normal kidney function
Optimal Timing
Tomatoes are calorie-sparse and nutrient-dense with no timing-dependent absorption; can be consumed at any meal or snack. Pairing with fat-containing meals enhances lycopene absorption, making lunch or dinner with olive oil optimal for maximum bioavailability.
Individuals with GERD or reflux may benefit from cooked over raw tomatoes due to reduced acidity irritation
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 tomato is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about tomato
What is tomato?
Tomato is classified as a vegetable. Tomatoes are nutrient-dense, low-calorie vegetables rich in lycopene and vitamin C, staple foods in Mediterranean diets associated with longevity.
Is tomato healthy?
Tomato scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Thiamin, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is tomato high in protein?
Not particularly. A 85 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is tomato high in fiber?
Not really. A 85 g serving provides about 0.8 g of fiber (~3% of the 28 g daily value).
What vitamins and minerals are in tomato?
In a 85 g serving, tomato is highest in Vitamin C (~17% DV).
Is tomato keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.4 g of net carbs (3.3 g total minus 0.8 g fiber).
When is the best time to eat tomato?
Best any time of day. Tomatoes are calorie-sparse and nutrient-dense with no timing-dependent absorption; can be consumed at any meal or snack. Pairing with fat-containing meals enhances lycopene absorption, making lunch or dinner with olive oil optimal for maximum bioavailability.
How much tomato should I eat?
A typical serving is around 85 g (~19 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 tomato alongside several other vegetable sources.
What pairs well with tomato?
Tomato pairs nicely with: Pair with olive oil because fat-soluble lycopene absorption increases 4-5 fold when consumed with dietary lipids; Mediterranean tomato-olive oil combinations are synergistic; Pair with garlic because sulfur compounds in garlic enhance antioxidant activity and support cardiovascular benefits through complementary mechanisms; Pair with basil because polyphenols in basil (rosmarinic acid, eugenol) amplify anti-inflammatory effects and improve nutrient bioavailability; Pair with leafy greens because vitamin K in greens works synergistically with tomato minerals and vitamin C to support bone metabolism and cardiovascular function.
Supplements that mirror Tomato's nutrient profile
Encyclopedia entries that supply the same signature nutrients tomato contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Tomato
These are the nutrients tomatocontributes 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.