Tomato is an excellent dietary source of vitamin C. It contains about 14 mg of vitamin C per 100g. Tomato juice and tomato paste, but not ketchup, are good sources as well.
Health benefits of vitamin C
Vitamin C is necessary for good health. It’s involved in the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.
In addition, vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium. Moreover, vitamin C improves the absorption of nonheme iron; the type of iron found in plant-based foods.[1,2]
Furthermore, vitamin C is beneficial for the skin, mainly due to its antioxidant properties. It prevents skin aging and the formation of wrinkles, due to sun irradiation. Also, vitamin C can regenerate other potent antioxidants, such as vitamin E!
Moreover, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. Vitamin C boosts the immune system and fights oxidative stress.
How much vitamin C do we need daily?
The recommended daily intake of vitamin C is 90 mg.
We can easily get much higher dosages by following a plant-based diet. Plants are the main dietary sources of vitamin C.
Certainly, we don’t need vitamin C supplements. A well-balanced, plant-based diet can help us meet our daily needs of vitamin C.
How much vitamin C is in a tomato?
Tomato is a good dietary source of vitamin C. It contains 13.7 mg of vitamin C per 100g, which is 15% DV (Daily Value).
A whole tomato provides up to 28% of the recommended daily intake:
- small tomato (2-2/5″) contains 12.5 mg of vitamin C, or 14% DV.
- medium tomato (2-3/5″) contains 17 mg, or 19% DV.
- large tomato (3″) contains 25 mg, or 28% DV.
- cup of chopped tomatoes contains 24.7 mg, or 27% DV.
As tomato is a popular food and has an excellent vitamin C content, it can help us meet our daily needs of vitamin C.
What’s the vitamin C content of tomato juice?
Tomato juice and even canned tomato paste are rich in vitamin C.
Tomato juice contains 70 mg of vitamin C per 100 mL. This amount is about77% DV.
Canned tomato paste contains about 22 mg of vitamin C per 100g. It has a lower vitamin C content because vitamin C is pretty vulnerable to heat.
On the other hand, tomato paste is good for you, as it has an extremely high lycopene and beta-carotene content. It contains 28,800 mcg of lycopene per 100g and 900 mcg of beta-carotene!
Vitamin C content of ketchup
Ketchup is highly processed food. As vitamin C is vulnerable to heat, ketchup contains negligible amounts of vitamin C. It contains only 4 mg of vitamin C per 100g.
On the contrary, ketchup is high in lycopene. It contains 12,062 mcg of lycopene per 100g.
Lycopene isn’t vulnerable to heat and other processing methods. Hence, ketchup is the main lycopene source for many people.
Nutritional value of tomato
Above all, tomato supports weight loss, as it’s pretty low in calories. A raw tomato contains between 16 and 33 calories, depending on its size. After all, we lose weight, when we consume fewer calories than eat burn.
Moreover, tomatoes can control appetite and decrease cravings for fattening foods. They keep us full because they’re 95% water and have a high fiber content.
As tomato is pretty low in sugars, people with diabetes and people on keto can consume it.
Also, tomatoes contain small amounts of minerals, such as calcium, magnesium, iron, phosphorus, potassium, zinc, and copper.
Most noteworthy, tomatoes are among the best dietary sources of lycopene. Lycopene is a powerful antioxidant that decreases the rick of breast and prostate cancer.
Also, they’re rich in beta-carotene. A tomato contains up to 817 mcg of beta-carotene! Carotenoids, as well as vitamin C protect our vision.