Unlocking the Nutritional Value of a Tamatar (Tomato)

December 3, 2025 •

3 min read

Did you know a medium-sized raw tomato (tamatar) is approximately 95% water and contains just 22 calories? This versatile and widely used ingredient offers significant nutritional value beyond its low-calorie content, making it a powerful addition to a healthy diet.

Quick Summary

A tamatar is a nutrient-dense fruit packed with antioxidants like lycopene, plus essential vitamins C and K, potassium, and folate. Its high water and fiber content also aids in weight management and digestion.

Key Points

Low in Calories: A medium tamatar has only about 22 calories, making it ideal for weight management.
Rich in Lycopene: Tamatars are a primary source of the antioxidant lycopene, which is more bioavailable when cooked.
Excellent Source of Vitamins: They provide high levels of Vitamin C, K1, and folate, supporting immunity, bone, and cellular health.
Supports Heart Health: The potassium, fiber, and antioxidant content in tamatars contributes to lower blood pressure and cholesterol levels.
Aids Digestion: With good water and fiber content, tamatars promote healthy digestion and gut regularity.
Protects Skin Health: Antioxidants like lycopene and beta-carotene help protect the skin from sun damage and promote healthy skin.

The Basic Nutritional Profile of a Tamatar

Often used as a vegetable in cooking, the tamatar is botanically a fruit, a berry from the nightshade family. A typical 100-gram serving (roughly one small raw tomato) contains an impressive nutritional profile for a very low-calorie package:

Calories: 18 kcal
Water: ~95%
Protein: 0.9 grams
Carbohydrates: 3.9 grams
Fiber: 1.2 grams
Sugar: 2.6 grams
Fat: 0.2 grams

This composition makes it an excellent choice for adding volume and flavor to meals without adding excess calories, aligning well with weight management goals. Its fiber content, while not exceptionally high, contributes to feelings of fullness and supports digestive regularity.

Key Vitamins and Minerals

Beyond its macronutrient composition, the tamatar is an outstanding source of several vital micronutrients. The presence and concentration of these compounds can vary based on the tomato's variety, ripeness, and cultivation methods.

Vitamin C: One medium-sized tamatar can provide a significant portion of the recommended daily intake for this essential antioxidant. Vitamin C is crucial for a healthy immune system, skin health, and tissue repair.
Potassium: An essential mineral that plays a vital role in blood pressure control and is necessary for proper nerve and muscle function.
Vitamin K1 (Phylloquinone): This vitamin is important for blood clotting and contributes to strong bone health.
Folate (Vitamin B9): Crucial for cell function and normal tissue growth, folate is especially important during pregnancy.

Powerful Plant Compounds and Antioxidants

The most celebrated nutritional aspect of the tamatar is its high concentration of powerful antioxidant compounds. These phytonutrients offer numerous health-protective benefits.

Lycopene: This red pigment is the most abundant carotenoid in ripened tamatars. Lycopene is a potent antioxidant linked to a reduced risk of heart disease and some types of cancer, particularly prostate cancer. Interestingly, lycopene becomes more bioavailable when tamatars are cooked or processed, such as in tomato paste or sauce.
Beta-Carotene: An antioxidant that gives tamatars their yellow or orange hue and is converted into vitamin A by the body. Vitamin A is vital for vision, skin health, and immune function.
Naringenin: A flavonoid found in the skin of tamatars, it has anti-inflammatory properties.
Chlorogenic Acid: A potent antioxidant compound that may help lower blood pressure in individuals with elevated levels.

Comparing Raw vs. Cooked Tamatars

The preparation method of a tamatar significantly impacts the bioavailability of its nutrients, particularly its antioxidants. This table highlights some key differences:


Nutrient Component	Raw Tamatar	Cooked Tamatar (e.g., sauce)
Lycopene	Present, but less bioavailable	Significantly more bioavailable due to heat breaking down cell walls.
Vitamin C	Higher levels	Some loss due to heat sensitivity.
Beta-Carotene	Higher levels	Generally lower due to heat and processing.
Antioxidant Activity	High due to multiple compounds	High, with a focus on more easily absorbed lycopene.
Calcium & Iron	Standard levels	Some processed products may have slightly higher concentrations due to reduction.

How to Maximize the Health Benefits of Tamatar

For a truly healthy diet, it's best to include both raw and cooked tamatars. Here are some simple ways to incorporate them:

For raw benefits:

Add sliced tamatar to fresh salads.
Enjoy in sandwiches and wraps.
Make a fresh, uncooked salsa or pico de gallo.
Snack on cherry tamatars for a boost of Vitamin C.

For cooked benefits (especially lycopene):

Use in sauces for pasta or pizza.
Add to soups and stews.
Make a rich tomato paste for curries or stews.
Bake or roast tamatars with a bit of olive oil, which further enhances lycopene absorption.

Conclusion: A Nutrient-Dense and Versatile Food

In conclusion, the tamatar is a nutritional powerhouse, offering an abundance of vitamins, minerals, and potent antioxidants like lycopene and beta-carotene. Its low-calorie, high-water, and moderate-fiber content make it an excellent food for weight management and digestive health. Whether eaten raw for its Vitamin C content or cooked to boost lycopene absorption, the tamatar provides a multitude of health benefits, including support for heart health, vision, and immunity. For a simple yet effective way to improve your dietary intake of essential nutrients, adding more tamatar to your meals is a fantastic and versatile strategy. For more in-depth research on the benefits of lycopene, you can read the study published in the US National Library of Medicine.

Frequently Asked Questions

There is no difference in the nutritional value. 'Tamatar' is the Hindi word for 'tomato,' and they refer to the exact same fruit. Any nutritional information for a tomato applies equally to a tamatar.

For maximum health benefits, a combination of both is best. Eating raw tamatar provides higher levels of vitamin C. Cooking tamatars, especially with a little oil, significantly increases the bioavailability of the antioxidant lycopene.

Tamatars aid in weight loss due to their high water and fiber content, which promotes a feeling of fullness while being very low in calories. Some research also suggests they might influence metabolism and fat-burning.

Yes, tamatars benefit skin health. They contain high levels of vitamin C, essential for collagen production, and lycopene, which offers protection against sunburn and sun-induced skin damage.

Studies have shown that the lycopene in tamatars may help reduce the risk of certain cancers, particularly prostate cancer. The potent antioxidants help combat free radicals that cause cellular damage, though more human-based research is still needed.

Yes, canned tamatars are very nutritious. The processing involved actually makes the lycopene more bioavailable to the body. While some vitamin C may be lost during canning, canned tamatars are still a great source of lycopene, as well as minerals like iron and calcium.

Absolutely. Tamatars are a rich source of vitamins A and C, beta-carotene, and lycopene. These compounds act as powerful antioxidants that protect the eyes from light-induced damage, cataracts, and age-related macular degeneration.

Tamatars are a good source of potassium, a mineral known to help regulate blood pressure by balancing the effects of sodium. Studies have shown a link between increased potassium intake and reduced risk of cardiovascular disease.