Tomato and onion

Vegetable

Item Rating: 83/100

1 serving (100 grams) contains 18 calories, 0.9 grams of protein, 0.2 grams of fat, and 3.9 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		42.9
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.9 mg	0%
Total Carbohydrates		9.3 g	3%
	Dietary Fiber	2.9 g	10%
	Sugars	6.2 g
protein		2.1 g	4%
Vitamin D		0 mcg	0%
Calcium		23.8 mg	1%
Iron		0.7 mg	3%
Potassium		564.3 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 4 cal (9.0%)

Protein: 8 cal (16.8%)

Carbs: 37 cal (74.3%)

About Tomato and onion

Tomatoes and onions are versatile vegetables originating from Central and South America (tomatoes) and Central Asia (onions). They are staple ingredients in global cuisines, such as Mediterranean, Indian, and Mexican dishes. Tomatoes are rich in water content, vitamins C, K, and potassium, while onions are a good source of vitamin C, B vitamins, and antioxidants like quercetin. Both are low in calories and contain dietary fiber. They pair well together in cooked dishes, raw salads, and as a base for sauces, offering a mix of sweetness and tang.

Health Benefits

• Tomatoes promote heart health due to their lycopene content, which may help reduce LDL cholesterol levels.
• Onions are high in antioxidants such as quercetin, which has anti-inflammatory properties and may reduce the risk of chronic diseases.
• Tomatoes are a good source of vitamin C, supporting immune function and skin health.
• Onions contain vitamin B6, which supports brain function and healthy metabolism.
• The dietary fiber in both tomatoes and onions supports digestive health and may aid in maintaining a healthy gut.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie

Not suitable for: Low-fodmap

Selection and Storage

Store tomatoes at room temperature until ripe, then refrigerate to extend freshness. Onions should be kept in a cool, dry, and dark place to prevent sprouting.

Common Questions About Tomato and onion Nutrition

Are tomatoes and onions high in protein and low in calories?

Tomatoes and onions are both low in protein but very low in calories. A medium tomato contains about 1 gram of protein and 22 calories, while a medium onion contains approximately 1 gram of protein and 44 calories. They are rich in vitamins like vitamin C and beneficial plant compounds.

Can I eat tomatoes and onions on a keto or low-carb diet?

Yes, tomatoes and onions can fit into a keto or low-carb diet, but portion control is important. Tomatoes have around 4 grams of net carbs per medium-sized tomato, while onions have about 5 grams of net carbs per 100 grams. Onions, in particular, can add up in carbs when eaten in large quantities.

What are the main health benefits of eating tomatoes and onions?

Tomatoes are a great source of lycopene, an antioxidant linked to heart health and reduced cancer risk, as well as vitamins A and C. Onions contain quercetin, a flavonoid that supports immune health and may help reduce inflammation and blood pressure. Both are low-calorie additions to a healthy diet.

What is the recommended portion size for tomatoes and onions?

A typical serving size is one medium tomato (around 123 grams) or half a medium onion (about 50-60 grams). These amounts provide flavor and nutrition without excessively adding calories or carbohydrates to your meal.

How do tomatoes and onions compare to other vegetables when cooking?

Tomatoes add a natural sweetness and acidity, making them ideal for sauces and fresh salads, while onions bring a savory, slightly sweet flavor when cooked. Compared to vegetables like bell peppers or carrots, tomatoes have fewer calories but more acidity, and onions have a stronger flavor and slightly more carbohydrates per serving.

Data Sources & Scientific References