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Michael T. Murray, ND, Naturopathic Medicine, answeredThe tomato is a low-calorie food packed with nutrition, especially when fully ripe. For example, red tomatoes have up to four times the amount of beta-carotene as green tomatoes. Tomatoes are an excellent source of vitamin C, carotenes (especially lycopene), biotin, and vitamin K. They are also a very good source of vitamin B6, pantothenic acid, niacin, folic acid, and dietary fiber. A 3 1/2-oz (100 g) serving of cooked tomato provides 32 calories with 2.0 g of fiber.