What vitamins are in tomatoes

Article rating

Tomatoes are a plant from the Solanaceae family. It is loved for its good taste, it is an indispensable ingredient in many dishes in cooking, and the vitamins contained in tomatoes saturate our body with useful elements.

Vitamin content in tomatoes

Vitamin content in tomatoes

The nutritional value

Tomatoes are the kind of vegetables that nutritionists recommend including for patients seeking to lose extra pounds and provide themselves with the necessary ingredients. The composition contains organic substances, minerals and vitamins.

The vitamin and mineral norm that a person needs per day is contained in only 0.5 kg of tomatoes.

In 100g of tomato fruits, the nutritional value is distributed in the following proportions:

  • carbohydrates - about 4.2 g,
  • proteins - about 0.6 g,
  • water - about 93.5 mg,
  • dietary fiber - about 3.8 g.

The energy value of 0.1 kg of tomato vegetables is 19 kcal.

Tatiana Orlova (Candidate of Agricultural Sciences):

Organic substances in tomatoes are distributed as follows: carbohydrates (mainly sugars) are located in the walls of the fruit. And organic acids are in the seed chambers. The fewer seed chambers in tomato fruits and the thicker their walls, the sweeter the tomato. They say about such fruits "sugar like a watermelon".

Vitamin composition

The composition of tomato fruits contains a dozen essential vitamin components for humans.

It is worth noting that the largest amount of vitamins is given by tomato fruits grown in the open field. Protected ground tomatoes are inferior to them in this regard, but in winter they are also useful.

Group B

100g of vegetables contains a large number of B-group elements, including:

  • B-1, or thiamine, (0.07 mg) - protein and water-salt balance depends on its presence, it regulates carbohydrate metabolic processes, is responsible for the normal functioning of the heart muscle, the digestive tract, and is also able to improve blood circulation and fights depressive states
  • B-2, or riboflavin, (0.04 mg) - this element is useful for the regenerative processes occurring in cells, activates the reproduction of proteins and lipids and is responsible for the state of vision,
  • B-5, or pantothenic acid, (0.003 mg) - the process of synthesis of hormones that are responsible for our growth and sexual function depends on its presence, with its help antibodies are formed, lipid metabolism occurs, it acts as a means of preventing inflammatory processes and takes part in restoration of cells,
  • B-6, or pyridoxine, (0.13mg) - this element has a positive effect on the state of the nervous system, metabolic processes in the liver take place with its participation, it is also needed for strong blood vessels and for active metabolism, its presence ensures the production of serotonin, called the hormone of happiness,
  • B-9, or folic acid (0.015mg) - it is indispensable for the proper development and proper functioning of the immune system and acts as a prophylaxis for strengthening blood vessels, actively participates in protein synthesis, is responsible for normalizing digestion and supports the liver and gastrointestinal tract.

Vitamin A

The presence of vitamin A (beta-carotene), the content of which in tomatoes is about 0.217-0.25 mg, depends on what blood vessels will be and how efficiently oxygen exchange will take place. This element affects the quality of vision and gives impetus to the processes of regeneration of epithelial cells.

Vitamin C

Tomatoes are a source of vitamin C

Tomatoes are a source of vitamin C

The lack of a sufficient amount of vitamin C, or ascorbic acid in the body, leads to frequent colds. This component is responsible for immunity against infections and inflammatory processes, improves the quality characteristics of hematopoiesis and strengthens the capillary walls. Tomato contains up to 26.6 mg of vitamin C.

Vitamin E

0.8mg vitamin E (tocopherol) supports cells from premature aging. He is involved in tissue renewal. These vitamins in tomatoes also have antioxidant properties, can fight skin diseases and strengthen the immune system.

Vitamin K

The amount of vitamin K contained in tomatoes is 0.006 mg. It is essential for the process of protein synthesis and ensures blood clotting.

Vitamin PP

Maintains the hormonal system in proper condition and is responsible for the endocrine glands PP, the content of which in tomatoes is 0.6 mg.

Mineral composition

In addition to vitamins, the chemical composition of tomatoes contains mineral components.


The amount of magnesium included in 100gr of tomatoes is 11.0mg. The main task of this trace element is to help in the fight against disorders of the nervous system and depressive conditions.


For any metabolic process that occurs in the internal organs of the human body, phosphorus is needed. Its 100g of tomatoes is 24.0mg.


The sodium content in tomatoes is about 5.0 mg. It is necessary to regulate the acid-base balance. The correct functioning of the urinary system depends on the presence of this mineral.


Tomatoes are good for your health

Tomatoes are good for your health

Calcium in tomato fruits is about 10.0 mg. The main task of this mineral component is to strengthen bone tissue.


Melanin is produced with the active participation of copper, which is 0.1 mg in tomatoes. It acts as an antioxidant and is responsible for the normalization of blood pressure. Also, this mineral is able to help with inflammatory processes. It is an iron transporter and, when interacting with it, activates the formation of hemoglobin and erythrocytes in the blood.


The average amount of potassium in tomatoes is about 237.0 mg. In the absence of a sufficient amount of this mineral component, the water balance is disturbed. It is necessary for the full functioning of the heart muscle.


The presence of 0.2 mg zinc allows you to renew epithelial cells and maintain hair in good condition.


Iron is required for high-quality blood serum and to prevent the development of anemia. Its in tomatoes 0.3mg.


The presence of 0.2 mg per 100 g of selenium tomatoes makes it possible to reduce the risk of cancer. This mineral is also beneficial for the activity of brain cells.


There is only 0.002 mg of fluoride in tomato fruits, but the presence of this mineral component makes vegetables useful for bone strength and increases the body's resistance to disease and infection.

Other useful ingredients

In tomatoes, among the substances that are beneficial for humans, there are other substances.


A powerful antioxidant of natural origin, lycopene protects against cancer of the representative gland, preventing their multiplication. This substance also lowers the risk of heart and vascular diseases.

The largest amounts of lycopene are found in yellow tomatoes.


Choline, which is part of the chemical composition of tomatoes, allows freeing the body from unnecessary cholesterol and increasing hemoglobin levels.


The fiber contained in tomato fruits is a source of beneficial effects on the gastric and intestinal microflora. It helps to activate the digestive processes.

Organic acids

Apple and citric organic acids are substances that can speed up the digestive processes.


Solanin is one of those substances that, in large concentrations, can be harmful. It is especially abundant in green, unripe tomatoes, which are recommended to be eaten only after they have been heat-treated or in canned form.

Tatiana Orlova (Candidate of Agricultural Sciences):

There are also contraindications to the use of tomato fruits, especially in large quantities. This is a stomach ulcer. tomatoes contain a large amount of organic acids (malic, citric, oxalic), cholelithiasis, joint diseases. May cause an allergic reaction in some people due to its anthocyanin and lycopene content.

Similar articles
Reviews and comments

We advise you to read:

How to make a bonsai from ficus