Introduction
Tomatoes are technically fruits but are commonly eaten as vegetables. They’re used in countless dishes—from salads and sauces to soups and salsas—thanks to their versatility and subtly sweet, tangy flavor. While they’re low in calories and carbohydrates, tomatoes are rich in nutrients that support heart and metabolic health.
In this guide, we’ll explore the glycemic index of tomatoes, their nutritional composition, and how they impact cholesterol, weight, and blood sugar levels. You’ll also get practical tips for safely incorporating tomatoes into a balanced diet.
Tomato Glycemic Index
Tomatoes have a glycemic index (GI) of 15, placing them in the very low GI category. This means they have a negligible effect on blood sugar levels. Their glycemic load (GL) is also extremely low—around 1 per medium tomato—making them a safe, non-starchy option for virtually everyone, including those with diabetes.
| Nutritional Aspect | Value |
|---|---|
| Glycemic Index (GI) | 15 (Very Low) |
| Glycemic Load (GL) | 1 (Very Low) |
| Typical Serving Size | 1 medium tomato (123g) |
| Carbohydrates (per 100g) | 3.9 grams |
| Dietary Fiber (per 100g) | 1.2 grams |
| Sugars (per 100g) | 2.6 grams |
Nutrition Facts of Tomato
Tomatoes are low in calories but offer a strong nutritional profile. They are especially rich in vitamin C, potassium, and the antioxidant lycopene, which has been linked to improved cardiovascular and metabolic outcomes.
| Nutrient | Amount per 100g (Raw) |
|---|---|
| Calories | 18 kcal |
| Carbohydrates | 3.9 grams |
| Sugars | 2.6 grams |
| Fiber | 1.2 grams |
| Protein | 0.9 grams |
| Fat | 0.2 grams |
| Vitamin C | 13.7 mg (23% DV) |
| Potassium | 237 mg (5% DV) |
| Vitamin A | 42 µg (5% DV) |
| Lycopene | ~2573 µg |
Tomato and Cholesterol
Tomatoes contain no cholesterol, but they are rich in lycopene, a plant compound that may help lower LDL (bad) cholesterol and protect blood vessels from damage. Lycopene is most concentrated in cooked tomato products such as tomato paste or sauces, where it becomes more bioavailable.
In addition to lycopene, tomatoes also provide vitamin C and potassium, which support vascular health and help regulate blood pressure. When used in place of processed or high-sodium sauces, fresh or low-sodium tomato-based foods can be heart-protective.
Tomato and Weight Management
Tomatoes are extremely low in calories and high in water, making them ideal for volume-based eating strategies. A medium tomato has fewer than 25 calories but adds color, flavor, and satisfaction to meals without contributing to weight gain.
They’re also high in fiber, especially when eaten with the skin, which promotes satiety and slows digestion. Tomatoes are a smart, flavorful substitute for high-calorie sauces or condiments, helping reduce total daily calorie intake.
Tomato and Diabetes
With a GI of just 15 and a glycemic load of 1, tomatoes are one of the most blood sugar–friendly foods available. They have minimal carbohydrate content and contain chromium and antioxidants that may help support insulin sensitivity.
Tomatoes can be safely eaten raw, cooked, or roasted as part of a balanced meal. When used in place of higher-carb ingredients—such as sugary condiments or thickened sauces—they help lower the overall glycemic impact of the dish.
Research has also explored the potential of lycopene to reduce oxidative stress and inflammation in individuals with diabetes, making tomatoes both safe and beneficial.
Practical Tips for Safely Incorporating Tomatoes into Your Diet
- Choose Fresh or No-Salt-Added Canned Tomatoes: Look for fresh or canned tomatoes with no added sugars or sodium to maximize health benefits.
- Eat with the Skin for More Fiber: The skin is where much of the fiber and antioxidants are found—don’t peel unless necessary.
- Pair with Healthy Fats: Combine tomatoes with olive oil or avocado to enhance lycopene absorption.
- **Swap for Sugary Sauces: Use tomato puree or chopped tomatoes in place of ketchup or high-sugar condiments.
- Use Cooked Tomatoes for More Lycopene: Tomato paste, sauces, or roasted tomatoes offer higher concentrations of lycopene than raw.
- Add to Low-Carb Dishes for Volume: Toss tomatoes into omelets, grain bowls, or salads to bulk up meals without spiking blood sugar.
