Is tomato good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	20 kcal
Protein	0.9 g
Carbohydrate	2.7 g
Fibre	1.8 g
Sugars	1.3 g
Fat	0.5 g
Vitamin C	27.5 mg
Folate	19.5 µg
Potassium	204 mg

Where its calories come from

Protein 19%
Carbohydrate 58%
Fat 23%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of tomato?

About 20 kcal for one katori (100 g), and about 40 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

42%Vitamin C
27.5 mg

9%Folate
19.5 µg

6%Potassium
204 mg

4%Magnesium
13.7 mg

2%Protein
0.9 g

1%Iron
0.3 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D076. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is tomato good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 20 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 2.7 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 2.7 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 20 kcal per 100 g, so you can eat a full portion.

PCOS and diabetesGood choiceOnly 2.7 g of carbohydrate in a 100 g serving.

MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use tomato, each with its calories per portion:

Varieties

Per 100 g.

Variety	kcal	Carbs (g)	Fibre (g)	Sugars (g)
Local (shown above)	20	2.7	1.8	1.3
Hybrid	19	3.2	1.6	1.8

Also called

Assamese: Poka bilahi; Bengali: Tomato; Gujarati: Tameta; Hindi: Tamator; Kannada: Goore Hannu; Kashmiri: Rowangun; Malayalam: Takkali pazham; Marathi: Velvangi; Odia: Bilati Baigan; Punjabi: Pakke tamator; Sanskrit: Rakta phalam; Tamil: Takkali pazham; Telugu: Ramamulagakaya; Urdu: Pakka tamatar.

Cucumber (Kheera)Zucchini Karela (bitter gourd)Banana flower Ash gourd (Petha)Kovai (Konduri)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarian PCOS and PCOD, vegetarian Diabetes, vegetarian Menopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index