The Vitamin K Content in a Single Tomato
Fresh tomatoes offer a specific amount of vitamin K, primarily in the form of phylloquinone (vitamin K1). While they are not considered a powerhouse source like some leafy greens, their frequent consumption makes their contribution significant for many people's diets. Nutritional data from resources like Healthline specify the vitamin K content in a medium-sized tomato, which weighs around 123 grams. This single fruit provides approximately 9.72 mcg of vitamin K, or 8% of the Daily Value (DV).
For smaller varieties, the content per serving differs slightly. A one-cup serving of cherry tomatoes, for example, delivers a higher concentration due to the number of individual tomatoes in the portion. This serving contains about 11.77 mcg of vitamin K, or 15% of the DV. Even a small wedge of a medium tomato contains about 2.45 mcg of vitamin K. These figures illustrate that the vitamin K content varies based on serving size, but it is consistently present in fresh tomatoes and provides a modest boost to daily intake.
How Tomatoes Compare to Other Vitamin K Sources
To put the vitamin K content of tomatoes into perspective, it is important to compare them with other well-known sources. The richest sources of vitamin K are dark, leafy green vegetables. For instance, a half-cup of cooked kale contains 247 mcg of vitamin K, and one cup of raw spinach contains 145 mcg. In contrast, a single medium tomato's 9.72 mcg seems quite low. However, tomatoes are consumed much more frequently and in higher quantities for many people than dark leafy greens. As a USDA study highlighted, foods like tomatoes may contribute more to the overall diet simply because of their widespread consumption.
Key Sources of Dietary Vitamin K
- Dark Leafy Greens: Kale, spinach, collard greens, and Swiss chard contain very high levels of vitamin K.
- Cruciferous Vegetables: Broccoli, Brussels sprouts, and cabbage also provide significant amounts.
- Vegetable Oils: Canola and soybean oils are sources of vitamin K.
- Animal Products: Meats, eggs, and dairy contain smaller amounts of vitamin K2, while liver contains vitamin K1.
- Fruits: Besides tomatoes, other fruits like kiwi, blackberries, and grapes contain some vitamin K.
Vitamin K Content Comparison: Tomatoes vs. Leafy Greens
| Food Item (serving) | Approximate Vitamin K Content (mcg) | % Daily Value (DV) |
|---|---|---|
| 1 Medium Fresh Tomato | ~9.72 | ~8% |
| 1 cup Cherry Tomatoes | ~11.77 | ~15% |
| 1 cup Raw Spinach | ~145 | ~121% |
| ½ cup Cooked Kale | ~247 | ~205% |
| ½ cup Cooked Broccoli | ~110 | ~92% |
Enhancing Vitamin K Absorption from Tomatoes
Since vitamin K is a fat-soluble vitamin, its absorption can be improved when consumed with a source of dietary fat. Eating fresh tomatoes with a small amount of healthy fat can help the body utilize the nutrient more effectively. This is easy to do by incorporating tomatoes into a salad with olive oil dressing, using them in a pesto with nuts, or adding them to a dish with avocado. This simple dietary trick can maximize the nutritional benefits of the vitamin K you do get from tomatoes.
Health Benefits of Vitamin K from Tomatoes
The vitamin K obtained from fresh tomatoes, although a smaller amount than in leafy greens, still contributes to its essential functions in the body. Vitamin K is crucial for several physiological processes.
- Blood Clotting: Vitamin K is a key component in the synthesis of several proteins needed for normal blood coagulation. It helps wounds heal and prevents excessive bleeding.
- Bone Health: Along with calcium and vitamin D, vitamin K supports strong bones by assisting in the regulation of bone mineralization. A deficiency in this vitamin is associated with reduced bone density and an increased risk of fractures.
Conclusion
In summary, fresh tomatoes contain a modest but beneficial amount of vitamin K. While they are not the most concentrated source of this nutrient compared to dark leafy greens, their popularity and frequent consumption in many diets ensure a steady, supplemental intake. A medium tomato provides about 8% of the daily recommended vitamin K. For optimal absorption, pairing tomatoes with a source of healthy fat is recommended. Incorporating fresh tomatoes into a balanced diet is an easy and delicious way to support crucial functions like blood clotting and bone health. While diet should primarily rely on richer sources for meeting high vitamin K needs, tomatoes remain a valuable contributor.
Other Nutrients in Tomatoes
Beyond vitamin K, tomatoes are rich in a variety of other beneficial nutrients, including vitamin C, potassium, and lycopene. Lycopene, a powerful antioxidant, is responsible for the red color and has been linked to reducing the risk of heart disease and some cancers. Fresh tomatoes are also low in calories and a good source of dietary fiber. MedlinePlus: Vitamin K
