Tomato Raw Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tomato Raw.


There are 22 calories in Tomato Raw.


Nutrition Facts
Tomato Raw
Serving Size:


medium whole (2-3/5″ dia) (123 grams)

Amount Per Serving
Calories from Fat 2.2
Calories 22

% Daily Value*

Total Fat 0.3 grams

Saturated Fat 0 grams

Trans Fat 0 grams
Polyunsaturated Fat 0.1 grams
Monounsaturated Fat 0 grams

Cholesterol 0 milligrams

Sodium 6.2 milligrams

Potassium 292 milligrams

Total Carbohydrates 4.8 grams

Dietary Fiber 1.5 grams

Sugars 3.2 grams
Protein 1.1 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Produce > Tomatoes > Tomatoes (Fresh)

How long would it take to burn off 20 KCal?
Walking (3mph) 6 minutes
Running (6mph) 2 minutes
Bicycling (10mph) 3 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Widely recognized as a versatile ingredient in a variety of culinary creations, tomatoes are enjoyed by many for their vibrant flavor. Beyond their culinary appeal, raw tomatoes offer a number of health benefits due to their impressive nutritional profile. In this expert article, we’ll explore the features, benefits, and drawbacks of raw tomatoes and why they deserve a prominent place in your diet.
Features of Raw Tomatoes
Raw tomatoes are a rich source of essential nutrients that contribute to overall health and wellness. Here are a few notable characteristics of raw tomatoes:

  1. Low in calories: Raw tomatoes are remarkably low in calories, making them an excellent choice for those watching their calorie intake. With only 22 calories per medium-sized tomato, they can be enjoyed guilt-free as a satisfying snack or incorporated into a variety of dishes.
  2. Vitamin powerhouse: Tomatoes are packed with essential vitamins, including vitamin A, vitamin C, vitamin K, and several B vitamins. These vitamins play a crucial role in supporting various bodily functions, such as maintaining healthy skin, boosting the immune system, and promoting good vision.
  3. Mineral-Rich: Raw tomatoes are rich in minerals that are essential for optimal health. They are a good source of potassium, an electrolyte that helps regulate blood pressure and maintain heart health. Tomatoes also contain minerals such as iron, magnesium, and phosphorus, which are necessary for energy production, bone health, and cell function.
  4. Antioxidant content: Tomatoes are known for their high antioxidant content, primarily due to a compound called lycopene. Lycopene is a powerful antioxidant that has been linked to numerous health benefits, including a reduced risk of heart disease and certain types of cancer. Eating raw tomatoes allows you to harness the antioxidant power of lycopene in its natural form.

Benefits of Raw Tomatoes
Incorporating raw tomatoes into your diet can provide a number of health benefits. Here are some key benefits:

  1. Heart health: The combination of lycopene, potassium, and other beneficial compounds in raw tomatoes has been linked to a reduced risk of cardiovascular disease. Regular consumption of raw tomatoes may help lower blood pressure, improve cholesterol levels, and protect against heart-related diseases.
  2. Cancer prevention: The antioxidant properties of lycopene, found in raw tomatoes, have been linked to a reduced risk of certain cancers, such as prostate, lung, and stomach. Lycopene’s ability to neutralize harmful free radicals in the body may help inhibit the growth of cancer cells.
  3. Skin health: The vitamin C content in raw tomatoes plays an important role in maintaining healthy skin. Vitamin C is essential for collagen production, which promotes skin elasticity and helps fight the signs of aging. Including raw tomatoes in your diet can help maintain a radiant and youthful complexion.
  4. Digestive health: Raw tomatoes are a good source of fiber, which aids in digestion and supports a healthy gut. Fiber adds bulk to the stool, promoting regular bowel movements and preventing constipation. In addition, the natural enzymes found in raw tomatoes may aid in the digestion of protein.

Disadvantages and considerations
While raw tomatoes offer a number of benefits, it’s important to consider a few drawbacks:

  1. Allergies and Sensitivities: Some people may be allergic to tomatoes or have sensitivities that cause digestive upset. If you experience symptoms such as bloating, stomach pain, or rashes after eating raw tomatoes, you should consult a health care professional.
  2. Acidic nature: Tomatoes are naturally acidic, which can be a challenge for people with acid reflux or sensitive stomachs. The high acidity may aggravate symptoms such as heartburn or gastrointestinal discomfort. In such cases, consuming cooked or processed tomatoes may be a better option, as cooking can reduce their acidity.
  3. Foodborne illness: Like any raw produce, raw tomatoes carry a small risk of foodborne illness if not handled and washed properly. It is important to wash raw tomatoes thoroughly before consumption and to store them in a clean and hygienic environment.

Raw tomatoes are a nutritional powerhouse, offering an array of vitamins, minerals, and antioxidants that support overall health. From promoting heart health to aiding digestion and contributing to glowing skin, the benefits of raw tomatoes are numerous. However, individuals with allergies or sensitivities, as well as those with acid reflux or concerns about foodborne illness, should take precautions. By incorporating raw tomatoes into your diet with care, you can reap their many benefits and enjoy their delicious flavor while maintaining a well-rounded and nutritious eating plan.

Questions and Answers

Can I eat raw tomatoes if I have acid reflux or a sensitive stomach?

While raw tomatoes are naturally acidic, some people with acid reflux or sensitive stomachs may experience discomfort after eating them. In such cases, it may be wise to choose cooked or processed tomatoes, as cooking can help reduce their acidity. In addition, consultation with a healthcare professional can provide personalized guidance based on your specific condition.

Are there any potential allergies or sensitivities to raw tomatoes?

Yes, some people may be allergic to tomatoes or have sensitivities that cause digestive discomfort. Symptoms such as bloating, stomach pain, or rashes after eating raw tomatoes may indicate an allergy or sensitivity. If you experience these symptoms, it is recommended that you consult a healthcare professional for proper evaluation and guidance.

Are there any food safety concerns with consuming raw tomatoes?

Like any raw produce, raw tomatoes carry a small risk of foodborne illness if not handled and washed properly. To minimize this risk, it is important to thoroughly wash raw tomatoes with clean water and gentle rubbing before consumption. It is also recommended to store tomatoes in a clean and hygienic environment and follow proper food safety practices to ensure their freshness and safety.

Can raw tomatoes be included in a weight loss or low-calorie diet?

Yes, raw tomatoes can be an excellent addition to a weight loss or low-calorie diet. With only 22 calories per medium tomato, they are low in calories and can help you feel full due to their fiber content. Incorporating raw tomatoes into salads, sandwiches or as a snack can provide essential nutrients while keeping calories in check.

Are there any specific health benefits of eating raw tomatoes versus cooked tomatoes?

Both raw and cooked tomatoes offer health benefits, but there are slight differences. Raw tomatoes contain higher levels of vitamin C and certain enzymes that may aid in digestion. On the other hand, cooking tomatoes can increase the availability of lycopene, an antioxidant associated with several health benefits. Including a variety of both raw and cooked tomatoes in your diet can provide a broader range of nutrients and antioxidants.