Tomatoes

Overview

Tomatoes provide lycopene (carotenoid), vitamin C, and demonstrate food matrix effects where cooking and fat pairing enhance carotenoid absorption. The bioaccessibility of carotenoids in vegetables is remarkably low—lycopene in canned and fresh tomatoes is less than 1%. Prolonged cooking increases access to lycopene in tomatoes where cell walls need to be broken down. Practical pairings include spinach + eggs, tomatoes + olive oil, salad + oil.

Food Context

Synergies

• Pair with fat (olive oil) for enhanced absorption; co-consuming a small amount of unsaturated fat improves micelle formation and chylomicron packaging, increasing carotenoid and fat-soluble vitamin absorption
• Pair with iron-rich plant foods for enhanced absorption; eat your beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus) to enhance iron absorption
• Practical pairings: spinach + eggs, tomatoes + olive oil, salad + oil

Preparation

• Cooking breaks down cell walls and increases lycopene bioavailability; prolonged cooking increases access to lycopene in tomatoes where cell walls need to be broken down
• Canned tomatoes may have higher lycopene due to processing

Recipes

3 recipes containing this food

Black Bean & Sweet Potato Vegetable Chilli

A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.

Rocket Lentil Avocado Midday Salad (Gut-Supporting)

Polyphenol-rich midday salad with quinoa or lentils, vegetables, avocado, and early harvest olive oil

Savoury Greens & Egg Breakfast Skillet

A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	19 kcal	—
Protein	0.7 g	—
Total fat	0.4 g	—
Carbohydrates	3.8 g	—
Fibre	1 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.1 mg	0.6%
Zinc	0.1 mg	0.7%
Magnesium	8.1 mg	1.9%
Selenium	0 µg	0%
Calcium	10 mg	1%
Potassium	192.8 mg	5.7%
Folate	10 µg	2.5%
Vitamin B6	0.1 mg	4.6%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Tomato, roma, FDC ID 1999634, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

Lycopene

Neuroprotective carotenoid; found in tomatoes; absorption enhanced by cooking and dietary fat

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

• The bioaccessibility of carotenoids in vegetables is remarkably low—lycopene in canned and fresh tomatoes is less than 1% Fielding et al. 2005
• Prolonged cooking increases access to lycopene in tomatoes where cell walls need to be broken down
• Practical pairings: spinach + eggs, tomatoes + olive oil, salad + oil
• Eat your beans with vitamin C-rich foods (e.g., tomatoes, peppers, citrus) to enhance iron absorption; vitamin C significantly improves non-heme iron absorption by reducing ferric to ferrous iron Hallberg et al. 1989
• Co-consuming a small amount of unsaturated fat with polyphenol-rich foods improves micelle formation and chylomicron packaging, increasing carotenoid absorption Kindel et al. 2010 Brown et al. 2004