Vegetables / Marrow Vegetables
Tomato, Spanish, ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 64kcal / 2530kcal (2%) |
Macronutrients
Protein | 2.3 g/ 71g (3%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
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Total Carbs | 12.9 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 7 mg/ 70mg (10%) |
Minerals
Calcium | 60 mg/ 750mg (8%) |
Phosphorus | 28 mg/ 700mg (4%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 28 mg/ 1500mg (1%) very low |
What is this food?
Ripe Spanish tomato (tomato, Spanish, ripe) — a vegetable used fresh in salads, toppings, and sauces.
Why it matters to health
Tomatoes are filling without being heavy in calories (about 64 kcal per 100 g). They provide dietary fiber (0.8 g) to support regular digestion, and sugar (9.3 g) that’s naturally present—best enjoyed as part of a balanced meal. They also bring potassium-rich, low-sodium goodness (sodium is low at 28 mg), which helps keep your overall daily intake in check. The small amount of fat (0.4 g) and saturated fat (0.05 g) is minimal, so tomatoes fit well for everyday eating. Pairing tomatoes with lean protein and whole grains helps make your meals more satisfying.
Healthier tips
- Use tomatoes as a base or side: add to viands, sinangag, omelets, or as a fresh side for your 3 full meals.
- For snacks, try tomato + low-fat yogurt or tomato salsa with whole-grain crackers (small portion).
- Watch added salt when making sauces (e.g., patis/soy sauce/seasoning). Start with less, then adjust.
- If you’re making tomato-based dishes, balance the plate: 1/2 vegetables (including tomatoes), 1/4 protein, 1/4 rice or other carbs.
- Choose fresh or lightly cooked tomatoes; avoid heavy frying or lots of creamy toppings.
Common Filipino dishes
Tinola, Menudo, Sinigang, Adobo sa kamatis, Tomato-based pasta sauce, Salsa-style tomato salad
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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