Vegetables
Tomatoes
A source of lycopene, whose absorption increases when cooked with a fat.
Nutrition facts
Serving: 1 tomato (120 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Protein | 1.1 g | |
| Carbs | 4.7 g | |
| Fibre | 1.4 g | 5 % |
| Sugars | 3.1 g | 3 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 6 mg | 0 % |
| Vitamin C | 16 mg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Lycopene, the pigment behind a tomato's red colour, is better absorbed once the tomato is cooked, and even more so with a little fat in the same meal, as cooking breaks down the cell walls that hold it.
- Concentrated, processed tomato products (paste, long-simmered sauce) contain more available lycopene per gram than fresh tomato, because of the heat and the concentration from water evaporating off.
Preparation
Cooked with a little fat, olive oil for example, tomato releases its lycopene and makes it more available; raw, it keeps more of its vitamin C, which is more heat-sensitive.
Sources
- Tomatoes, red, ripe, raw, year round average
- USDA FoodData Central, SR Legacy (Tomatoes, red, ripe, raw, year round average)
- Gärtner, Stahl and Sies, 1997 (American Journal of Clinical Nutrition, lycopene bioavailability from tomato paste compared to fresh tomato)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.