Raw vs Cooked Tomatoes: How Do They Compare?

Tomatoes are vegetables that can be consumed both raw and cooked, but which one is better for you?

Tomatoes are an excellent source of vitamin A.

They also contain a good amount of vitamin C and some vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Raw vs Cooked Tomatoes Nutrition

Are cooked tomatoes more nutritious? Let’s make an in-depth comparison of raw vs cooked tomatoes and see.

This comparison will start by comparing the caloric value of raw and cooked tomatoes and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

First, let’s see how 100 grams of raw tomatoes compare to 100 grams of cooked tomatoes.

The second table compares 100 grams of raw tomatoes and the caloric equivalent of cooked tomatoes.

After cooking 100 grams of raw tomatoes, you will get around 100 grams of cooked tomatoes, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw tomatoes?

So if you cook 100 grams of raw tomatoes, you will get around 100 grams of cooked tomatoes, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Tomatoes Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, tomatoes gain weight, so the amount of calories in 100 grams is lower in cooked tomatoes.

If you want to lose weight, calories are probably the most important thing you should consider.

That said, here’s how raw and cooked tomatoes compare for weight loss: raw and cooked tomatoes have the same amount of calories.

Protein Content in Raw Tomatoes and Cooked Tomatoes

Cooked Tomatoes tomatoes are higher in protein and have around 7% more protein than tomatoes tomatoes.

Cooked Tomatoes tomatoes offer 1 grams of protein per 100 grams, while tomatoes tomatoes offer 0.9 grams.

Carbohydrate Content in Raw Tomatoes and Cooked Tomatoes

In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked tomatoes.

Continue reading to find out how raw and cooked tomatoes compare in terms of total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 3% higher in cooked tomatoes than in raw tomatoes.

They have 4 grams per 100 grams, compared to 3.9 grams in raw tomatoes.

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Sugars

Speaking of sugars in tomatoes, cooked tomatoes contain less sugar than raw, 5% precisely.

100 grams of cooked tomatoes contain 2.49 grams of sugar, while the same amount of raw tomatoes contains 2.63 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked tomatoes.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw tomatoes are a better option for you.

They have 1.2 grams of fiber per 100 grams, while cooked tomatoes provide 0.7 grams of fiber.

Fat Content in Raw Tomatoes and Cooked Tomatoes

Like other plant foods, tomatoes are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked tomatoes:

• Raw Tomatoes: 0.2 grams per 100 grams
• Cooked Tomatoes: 0.1 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.

The American Heart Association recommends that people limit their intake of saturated fats.

Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, tomatoes tomatoes and tomatoes contain the same amount of saturated fats, 0 grams per 100 grams.

Raw Tomatoes vs Cooked Tomatoes Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked tomatoes’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw tomatoes weigh 100 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw tomatoes or 117 grams of cooked tomatoes.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw tomatoes are a better source of vitamin A, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, cooked tomatoes offer a higher amount of vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), and vitamin E.

Raw and cooked tomatoes contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw tomatoes’ vitamins content:

Raw Tomatoes vs Cooked Tomatoes Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in cooking water.

You will get more magnesium, manganese, potassium, and zinc by eating tomatoes raw than cooked.

However, if your goal is to increase the intake of calcium, copper, iron, phosphorus, selenium, and sodium, you should choose cooked over raw tomatoes.

Finally, raw and cooked tomatoes contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked tomatoes, side by side.

The Bottom Line

The debate between eating tomatoes raw or cooked has both nutritional and culinary aspects to consider.

While raw tomatoes provide many vitamins and minerals, cooking tomatoes can increase the availability of many of these nutrients.

However, cooking tomatoes can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked tomatoes into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked tomatoes comes down to individual preferences and dietary goals.