Tomato Nutrition Facts per 100 Grams
Tomatoes are well-regarded for their hydrating properties and rich vitamin content, but not their protein. A standard 100-gram serving, which is equivalent to a small or medium-sized tomato, offers a complete nutritional profile that highlights its role in a healthy diet. The exact figures can vary slightly depending on the variety and ripeness, but here is a representative breakdown:
- Calories: 18 kcal
- Water: Approximately 95%
- Protein: 0.9 g
- Carbohydrates: 3.9 g
- Sugar: 2.6 g
- Dietary Fiber: 1.2 g
- Fat: 0.2 g
As the data shows, carbohydrates and fiber account for most of the solid content, with protein and fat making up a very small percentage. This demonstrates why tomatoes, and most other fruits and vegetables, serve as sources of vitamins and fiber rather than primary macronutrient builders.
Comparing Tomatoes to Other Protein Sources
To put the protein content of tomatoes into perspective, it is useful to compare it with other common foods, including those considered high in protein. This comparison helps illustrate why tomatoes should not be relied upon for meeting daily protein needs.
| Food (100g serving) | Protein (grams) | Notes |
|---|---|---|
| Tomatoes (raw) | 0.9g | Mainly water, rich in vitamins and antioxidants. |
| Chicken Breast (cooked) | ~31g | Excellent source of complete protein. |
| Lentils (cooked) | ~9g | Good plant-based protein source, rich in fiber. |
| Quinoa (cooked) | ~4.1g | Complete protein, contains all essential amino acids. |
| Broccoli (raw) | ~2.8g | Higher protein for a vegetable, plus fiber and vitamins. |
| Spinach (raw) | ~2.9g | Higher protein than tomato, also high in iron. |
| Black Beans (cooked) | ~8.9g | Excellent plant-based protein and fiber source. |
From the table, it is clear that 100 grams of tomatoes offers significantly less protein than animal products like chicken and even other plant-based options such as lentils, quinoa, or beans. This reinforces the understanding that tomatoes play a different, but equally important, role in a balanced diet.
The True Value of Tomatoes: Beyond Protein
While the answer to "how many grams of protein are in 100 grams of tomatoes?" is a small number, focusing only on protein misses the bigger nutritional picture. Tomatoes are packed with other compounds that offer extensive health benefits. Here are some of the key non-protein highlights:
- Lycopene: This powerful antioxidant is responsible for the red color of tomatoes. Lycopene has been linked to a reduced risk of heart disease and certain types of cancer, particularly prostate cancer. Interestingly, the body's absorption of lycopene is enhanced by heating and cooking tomatoes, and by consuming them with a source of fat, such as olive oil in a sauce or salad.
- Vitamins and Minerals: Tomatoes are an excellent source of vitamin C, an essential antioxidant for immune function and skin health. They also provide potassium, a mineral crucial for blood pressure regulation and heart health. Other important nutrients include folate and vitamin K1.
- Fiber: The dietary fiber in tomatoes, both soluble and insoluble, aids in digestion and can help prevent constipation. Fiber also contributes to feelings of fullness, which can be beneficial for weight management.
- Hydration: With about 95% water content, tomatoes are a fantastic way to contribute to your daily fluid intake, helping to keep you hydrated.
Increasing Protein with Tomato Dishes
Tomatoes don’t have to be a minor player in a high-protein meal. They can be a flavorful and nutrient-dense base to which protein-rich ingredients are added. This allows you to combine the health benefits of tomatoes with the protein you need for muscle repair and satiety. Here are some examples of high-protein, tomato-based meals:
- Lentil and Tomato Soup: Create a hearty soup by simmering lentils, vegetables, and tomato puree. The lentils provide a substantial amount of protein, while the tomatoes add flavor, vitamins, and antioxidants.
- Chicken and Roasted Tomato Pasta: Roast tomatoes and then mix them with cooked chicken breast and whole-wheat pasta. The healthy fat from olive oil used in roasting will also help with lycopene absorption.
- Caprese Salad with Mozzarella: A classic Caprese salad, featuring fresh tomatoes, mozzarella cheese, and basil, is a simple way to incorporate protein and healthy fats. The pairing with mozzarella adds significant protein.
- Tomato and Bean Chili: A vegetarian or vegan chili made with canned tomatoes, various beans (kidney, black, pinto), and spices offers an excellent source of plant-based protein and fiber.
By strategically pairing tomatoes with foods that are naturally high in protein, you can create delicious and well-balanced meals that leverage the best of both worlds. For more nutritional details, reference the extensive database at the USDA FoodData Central.
Conclusion: A Small Protein Contributor, A Giant Health Contributor
In summary, while the amount of protein in 100 grams of tomatoes is minimal, at around 0.9 grams, their overall nutritional profile is exceptionally strong. They should be celebrated for their rich supply of vitamins, minerals, and potent antioxidants, such as lycopene, rather than their protein content. Tomatoes enhance a diet by boosting health from multiple angles, including heart health, eye protection, and skin health, and can be easily incorporated into high-protein meals to add flavor and nutritional depth. So, instead of viewing tomatoes as a source of protein, consider them a vital component for a healthy and balanced diet.
