Tomatoes, raw
Checked by us One serving: 85 g (about 1 small tomato) · 16 kcal
Some vitamin C.
Nothing to watch so far.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
15.1 mg in one serving: 17% of the 90 mg a day men need, 20% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
21 more nutrients at a little or less
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
6.72 µg in one serving: 6% of the 120 µg a day men need, 7% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
164 mg in one serving: 5% of the 3,400 mg a day men need, 6% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.05 mg in one serving: 4% of the 1.2 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.59 mg in one serving: 4% of the 16 mg a day men need, 4% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.46 mg in one serving: 3% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
20.3 µg in one serving: 2% of the 900 µg a day men need, 3% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
0.83 g in one serving: 2% of the 38 g a day men need, 3% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
8.49 µg in one serving: 2% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
6.88 mg in one serving: 2% of the 400 mg a day men need, 2% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.59 g in one serving: 1% of the 56 g a day men need, 1% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
5.7 mg in one serving: 1% of the 550 mg a day men need, 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
8.47 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.07 mg in one serving: 1% of the 11 mg a day men need, 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.09 mg in one serving: 1% of the 8 mg a day men need, 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
2.55 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0 mg in one serving: under 1% of the 1.3 mg a day men need, under 1% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 13 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.54 µg
How we got this
A serving a day adds 3.1% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 27,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 8,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.1% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.08 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No safe threshold is set for lead. A serving adds about 0.2% to the average adult lead intake (35 µg/day), far from doubling it, so no cap. Without the 1999 composite the mean is 0.83 µg/kg (n 16); the three most recent 0.31. FDA 'Tomato, raw': 0 of 27 detected, reporting limit 4 ppb (at the limit, 0.34 µg, +1.0%).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
2.2 g of sugar in a 85 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Tyramine: 0–6.4 mg per kg fresh weight, so about 0–0.54 mg in a 85 g serving. (mean 0.49 (standard deviation 0.92), range nd-6.38, n = 53) · Sanchezperez 2018 · grade B
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Also checked (nothing to act on) · 3
Noted for context, or not measured in this food yet.
Shown as context: against EFSA's no-effect level of 50 mg histamine per meal for healthy people (EFSA 2011), a raw serving carries about 0.1 to 1.5 mg, under 3%; a 30 g serving of double-concentrated paste at 10.6 mg/kg would be 0.3 mg. Histamine intolerance is person-specific, and no tomato dose-response was found.
Shown as context, not scored: 85 g at the mean is 3.7 mg nitrate (12 mg at the 95th percentile), about 1.4% (4.7%) of the acceptable daily intake of 3.7 mg/kg body weight (259 mg/day for 70 kg).
Not measured in this food yet. Not rated. EFSA 2020 (Summary): "the risk to human health could not be characterised due to the lack of occurrence data in food" for tomato and aubergine GAs, and the toxicity information is limited. The 1 mg/kg body weight lowest-observed-adverse-effect level (LOAEL) is for POTATO glycoalkaloids (alpha-solanine, alpha-chaconine) and does not transfer to tomatine. The red-ripe row is at the low end (nd-23 mg/kg); green tomatoes are a different food and are not this row. Tomato GA literature values for products (US 1995, n 1-3 each): stewed red tomatoes 1.1, condensed soup 2.2, sun-dried 21, ketchup 25, juice 28, red sauce 57 mg/kg; fried or microwaved green tomatoes 11-12.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin C
Red pepper, raw109 mg in 85 g (this food: 15.1 mg)
Green pepper, raw84.6 mg in 85 g (this food: 15.1 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other vegetables we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Turnip greens, cooked- More vitamin K1 (312 µg vs 6.72 µg)
- More vitamin A (324 µg vs 20.3 µg)
- More folate (100 µg vs 8.49 µg)
Kale, cooked- More vitamin K1 (355 µg vs 6.72 µg)
- More omega-3: ALA (286 mg vs 2.55 mg)
- More calcium (128 mg vs 8.47 mg)
Brussels sprouts, cooked- More vitamin K1 (119 µg vs 6.72 µg)
- More vitamin C (52.7 mg vs 15.1 mg)
- More folate (51 µg vs 8.49 µg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Asparagus, cooked- More vitamin K1 (43 µg vs 6.72 µg)
- More folate (127 µg vs 8.49 µg)
- Turnip greens, cooked
- More vitamin K1 (312 µg vs 6.72 µg)
- More vitamin A (324 µg vs 20.3 µg)
- More folate (100 µg vs 8.49 µg)
Broccoli, cooked- More vitamin K1 (74.9 µg vs 6.72 µg)
- More vitamin C (34.1 mg vs 15.1 mg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among vegetables, these help most.
Green peas, cooked5.2 g protein · 78 kcal per 100 g- Broccoli, cooked3.1 g protein · 28 kcal per 100 g
- Kale, cooked2.9 g protein · 36 kcal per 100 g
Why some foods aren’t suggested
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Left out: Edamame, cooked (not tested for contaminants yet).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Tomatoes, red, ripe, raw, year round average
How the serving was set: 85 g (Health Canada V.1, vegetables without sauce, fresh or frozen)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.003 g | 0 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Calcium | 9.963 mg | 8.47 mg | 52.56 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 8 mg | 6.8 mg | 42.21 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| 10 mg | 8.5 mg | 52.76 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2460 | C | |
| Carbohydrate | 3.837 g | 3.26 g | 20.25 g | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Choline | 6.7 mg | 5.7 mg | 35.35 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Energy | 18.954 kcal | 16.11 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 18 kcal | 15.3 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #170457 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fat | 0.425 g | 0.36 g | 2.24 g | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.1 g | 0.09 g | 0.53 g | second database · not used · 4.3× | UK food tables (CoFID 2021) #13-517 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fatty acids, total saturated | 0.028 g | 0.02 g | 0.15 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fibre | 0.971 g | 0.83 g | 5.12 g | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 1 g | 0.85 g | 5.28 g | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Folate | 9.994 µg | 8.49 µg | 52.73 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 23 µg | 19.55 µg | 121.34 µg | second database · not used · 2.3× | UK food tables (CoFID 2021) #13-517 | C | |
| Iron | 0.103 mg | 0.09 mg | 0.54 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.24 mg | 0.2 mg | 1.27 mg | second database · not used · 2.3× | UK food tables (CoFID 2021) #13-517 | C | |
| Magnesium | 8.089 mg | 6.88 mg | 42.68 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 8 mg | 6.8 mg | 42.21 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Niacin (B3, niacin equivalents) | 0.694 mg | 0.59 mg | 3.66 mg | listed used | Canadian Nutrient File 2026 #2460 | C |
| Phosphorus | 19.09 mg | 16.23 mg | 100.72 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 22 mg | 18.7 mg | 116.07 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Potassium | 192.8 mg | 163.88 mg | 1,017.18 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 223 mg | 189.55 mg | 1,176.51 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Protein | 0.696 g | 0.59 g | 3.67 g | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.5 g | 0.43 g | 2.64 g | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Riboflavin (B2) | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.01 mg | 0.01 mg | 0.05 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Selenium | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Sodium | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 2 mg | 1.7 mg | 10.55 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Sugars | 2.63 g | 2.24 g | 13.88 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 3 g | 2.55 g | 15.83 g | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Thiamin (B1) | 0.056 mg | 0.05 mg | 0.29 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.04 mg | 0.03 mg | 0.21 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Vitamin A | 23.9 µg | 20.31 µg | 126.09 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Vitamin B6 | 0.079 mg | 0.07 mg | 0.42 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.06 mg | 0.05 mg | 0.32 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Vitamin C | 17.75 mg | 15.09 mg | 93.65 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 22 mg | 18.7 mg | 116.07 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Vitamin E | 0.54 mg | 0.46 mg | 2.85 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 0.52 mg | 0.44 mg | 2.74 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Vitamin K1 | 7.9 µg | 6.72 µg | 41.68 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 6 µg | 5.1 µg | 31.65 µg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Water | 94.73 g | 80.52 g | 499.78 g | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 94.6 g | 80.41 g | 499.09 g | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Zinc | 0.082 mg | 0.07 mg | 0.43 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.1 mg | 0.09 mg | 0.53 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 275.5 µg | 234.18 µg | 1,453.49 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 333 µg | 283.05 µg | 1,756.85 µg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Copper | 0.032 mg | 0.03 mg | 0.17 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.03 mg | 0.03 mg | 0.16 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Energy (Atwater general) | 21.957 kcal | 18.66 kcal | 115.84 kcal | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Energy (Atwater specific) | 18.954 kcal | 16.11 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Nitrogen | 0.111 g | 0.09 g | 0.59 g | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Ash | 0.312 g | 0.27 g | 1.65 g | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Starch | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Sucrose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Glucose | 1.25 g | 1.06 g | 6.59 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fructose | 1.37 g | 1.16 g | 7.23 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Energy | 74 kj | 62.9 kj | 390.41 kj | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fluoride, F | 2.3 µg | 1.95 µg | 12.13 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Vitamin A, IU | 833 iu | 708.05 iu | 4,394.77 iu | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Carotene, alpha | 0.875 µg | 0.74 µg | 4.62 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Carotene, gamma | 2.125 µg | 1.81 µg | 11.21 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Cryptoxanthin, beta | 19.06 µg | 16.2 µg | 100.56 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Lutein | 56 µg | 47.6 µg | 295.45 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Lycopene | 2,863 µg | 2,433.55 µg | 15,104.7 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Tocopherol, beta | 0.01 mg | 0.01 mg | 0.05 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tocopherol, gamma | 0.12 mg | 0.1 mg | 0.63 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tocotrienol, alpha | 0.01 mg | 0.01 mg | 0.05 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| cis-Lutein/Zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Biotin | 0.469 µg | 0.4 µg | 2.47 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Folate, food | 15 µg | 12.75 µg | 79.14 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Folate, DFE | 15 µg | 12.75 µg | 79.14 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Betaine | 0.1 mg | 0.09 mg | 0.53 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tryptophan | 0.006 g | 0.01 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Threonine | 0.027 g | 0.02 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Isoleucine | 0.018 g | 0.02 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Leucine | 0.025 g | 0.02 g | 0.13 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Lysine | 0.027 g | 0.02 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Methionine | 0.006 g | 0.01 g | 0.03 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Cystine | 0.009 g | 0.01 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Phenylalanine | 0.027 g | 0.02 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Tyrosine | 0.014 g | 0.01 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Valine | 0.018 g | 0.02 g | 0.09 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Arginine | 0.021 g | 0.02 g | 0.11 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Histidine | 0.014 g | 0.01 g | 0.07 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Alanine | 0.027 g | 0.02 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Aspartic acid | 0.135 g | 0.11 g | 0.71 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Glutamic acid | 0.431 g | 0.37 g | 2.27 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Glycine | 0.019 g | 0.02 g | 0.1 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Proline | 0.015 g | 0.01 g | 0.08 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Serine | 0.026 g | 0.02 g | 0.14 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 16:0 | 0.02 g | 0.02 g | 0.11 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| SFA 18:0 | 0.008 g | 0.01 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| MUFA 18:1 | 0.03 g | 0.03 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| PUFA 18:2 | 0.08 g | 0.07 g | 0.42 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| PUFA 18:3 | 0.003 g | 0 g | 0.02 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| MUFA 16:1 | 0.001 g | 0 g | 0.01 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Phytosterols | 7 mg | 5.95 mg | 36.93 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fatty acids, total monounsaturated | 0.031 g | 0.03 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Fatty acids, total polyunsaturated | 0.083 g | 0.07 g | 0.44 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| Cryptoxanthin, alpha | 9.625 µg | 8.18 µg | 50.78 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Lutein + zeaxanthin | 56 µg | 47.6 µg | 295.45 µg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| Manganese | 0.087 mg | 0.07 mg | 0.46 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.12 mg | 0.1 mg | 0.63 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Niacin (B3, preformed) | 0.533 mg | 0.45 mg | 2.81 mg | listed used | US food database (USDA Foundation Foods) #1999634 | C |
| 0.6 mg | 0.51 mg | 3.17 mg | second database · not used | UK food tables (CoFID 2021) #13-517 | C | |
| Pantothenic acid (B5) | 0.089 mg | 0.08 mg | 0.47 mg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 0.29 mg | 0.25 mg | 1.53 mg | second database · not used · 3.3× | UK food tables (CoFID 2021) #13-517 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #170457 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-517 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.1% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Histamine · Context · Shown as context: against EFSA's no-effect level of 50 mg histamine per meal for healthy people (EFSA 2011), a raw serving carries about 0.1 to 1.5 mg, under 3%; a 30 g serving of double-concentrated paste at 10.6 mg/kg would be 0.3 mg. Histamine intolerance is person-specific, and no tomato dose-response was found. · Tsiasioti 2022 · A
- Lead · Nothing to watch: doesn’t double average intake · No safe threshold is set for lead. A serving adds about 0.2% to the average adult lead intake (35 µg/day), far from doubling it, so no cap. Without the 1999 composite the mean is 0.83 µg/kg (n 16); the three most recent 0.31. FDA 'Tomato, raw': 0 of 27 detected, reporting limit 4 ppb (at the limit, 0.34 µg, +1.0%). · Health Canada Total Diet Study, trace elements · A
- Nitrate · Context · Shown as context, not scored: 85 g at the mean is 3.7 mg nitrate (12 mg at the 95th percentile), about 1.4% (4.7%) of the acceptable daily intake of 3.7 mg/kg body weight (259 mg/day for 70 kg). · EFSA 2008 · B
- Tomato glycoalkaloids · Not rated yet · Not rated. EFSA 2020 (Summary): "the risk to human health could not be characterised due to the lack of occurrence data in food" for tomato and aubergine GAs, and the toxicity information is limited. The 1 mg/kg body weight lowest-observed-adverse-effect level (LOAEL) is for POTATO glycoalkaloids (alpha-solanine, alpha-chaconine) and does not transfer to tomatine. The red-ripe row is at the low end (nd-23 mg/kg); green tomatoes are a different food and are not this row. Tomato GA literature values for products (US 1995, n 1-3 each): stewed red tomatoes 1.1, condensed soup 2.2, sun-dried 21, ketchup 25, juice 28, red sauce 57 mg/kg; fried or microwaved green tomatoes 11-12. · EFSA 2020 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: 0.12 g/100 g (SR 170457 / CNF 2460: fructose 1.37 - glucose 1.25); 0.20 (CoFID 13-517: 1.6 - 1.4). Foundation 1999634 has no sugar rows. g/100 g · fresh weight · database values for raw tomato · grade B · US food database (USDA SR Legacy)
- fodmap fructan: 0.01 +/- 0.00 g/100 g FW (0.19 +/- 0.03 g/100 g DW; water 95%; 0.01 g per the paper's 148 g portion, which is its OPEN-platform portion, not the Health Canada 85 g) g/100 g · fresh weight · edible parts, composite of at least 3 subsamples from Slovenian shops; raw vs cooked not labelled in the Table 1 row · grade B · Ferjancic 2024
- histamine: mean 2.51 (standard deviation 4.08), range nd-17.07, n = 53 mg/kg · fresh weight · fresh tomato, Spanish market products · grade B · Sanchezperez 2018
- histamine: 0.82-1.4 mg/kg, five fresh tomato samples, mean about 1.0 mg/kg · fresh weight · fresh tomatoes bought in Greek marketplaces · grade A · Tsiasioti 2022
- lactose: 0 (SR 170457: 9 data points; Foundation 2685580 paste: 0) g/100 g · fresh weight · raw · grade B · US food database (USDA SR Legacy)
- oxalate soluble: n = 3 and n = 3 mg/100 g · fresh weight · raw · grade B · Salgado 2023
- oxalate total: n = 3 and n = 3 (two compiled rows) mg/100 g · fresh weight · raw · grade B · Salgado 2023
- tyramine: mean 0.49 (standard deviation 0.92), range nd-6.38, n = 53 mg/kg · fresh weight · fresh tomato, Spanish market products · grade B · Sanchezperez 2018
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - EFSA CONTAM Panel (2008) Nitrate in vegetables. EFSA Journal 689 · doi:10.2903/j.efsa.2008.689
efsa-2008-nitrate· full text read · EFSA Journal: CC BY-ND 4.0 - EFSA CONTAM Panel (2020) Risk assessment of glycoalkaloids in feed and food, in particular in potatoes and potato-derived products. EFSA Journal 18(8):6222 · doi:10.2903/j.efsa.2020.6222 · PMID 32788943
efsa-2020-glycoalkaloids· full text read · EFSA Journal: CC BY-ND 4.0 - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B et al. 2024, Fructan content in most commonly consumed Slovenian foods, Front Nutr (PMC11327153)
ferjancic2024· full text read · CC BY 4.0 - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Salgado N, Silva MA, Figueira ME, Costa HS, Albuquerque TG. Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications. Foods 2023;12:3201 (PMC10486698) · doi:10.3390/foods12173201 · PMID 37685134
salgado2023· full text read · CC BY 4.0 - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0 - Tsiasioti, Tzanavaras, Castellari (first three authors per the XML; initials not recorded). Simple and reliable determination of the histamine content of selected Greek vegetables and related products in the frame of "low histamine diet". Foods 2022;11(20):3234 (published 17 Oct 2022) · doi:10.3390/foods11203234 · PMID 37430983
tsiasioti2022· full text read · CC BY 4.0 (MDPI)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.