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Are Grape Tomatoes Good for You? [Nutrients Profiled]

Are Grape Tomatoes Good for You

Grape tomatoes have a characteristic grape shape but are much smaller than regular tomatoes.

Grape tomatoes aren’t as common as cherry tomatoes and regular tomatoes in stores.

So, today I’ll explain whether grape tomatoes are good for you.

Grape tomatoes are good for you.

They contain significant amounts of the recommended daily intake of vitamin C – 30%, vitamin A – 50%, vitamin E – 65%, and fiber 8%.

All numbers are for half a cup or a handful of grape tomatoes.

They also contain small amounts of other vitamins and minerals that are good for you.

In this article, I will provide a table that shows the amounts of the vitamins and minerals that grape tomatoes have, what the vitamins and minerals that grape tomatoes are high in are good for, and whether grape tomatoes are more nutritious than cherry tomatoes.

What Are the Nutrition Facts for Grape Tomatoes?

What Are the Nutrition Facts for Grape Tomatoes

Grape tomatoes are high in various vitamins and minerals as well as fiber.

Various fruits and vegetables can be high in starch or high in sugar which can make them high in calories and carbohydrates.

So, here are the nutrition facts about grape tomatoes.

Grape tomatoes contain over 5% of the recommended daily intake* of the following nutrients: potassium, manganese, vitamin C, A, and E, thiamin, niacin, and riboflavin.

They contain 10% to 25% of the recommended carbs for a low-carb diet.

*All numbers are per 3.4 oz (100g), or a handful of grape tomatoes.

Interestingly, grape tomatoes do not contain any sugar. A low-carb diet is generally considered good for losing weight.

As carbs are nutrient-dense.

For example, rice, bread, and starchy vegetables such as potatoes, and sweet potatoes contain a lot of carbs which makes them very calorie-dense.

This is the main reason they make you feel quite full after eating them.

And keep you feeling full for a relatively long time compared to other foods.

Most other fruits by comparison contain very few carbs but are instead high in fiber, vitamins and minerals, and sugars which give you a burst of energy that wears off relatively quickly.

As you may know, tomatoes are the seed-bearing part of the tomato plant.

This makes it botanically a fruit rather than a vegetable.

Therefore, grape tomatoes are in fact fruits even though they have a relatively savory flavor.

Here’s a table that shows the percent of the recommended daily intake (RDI).

Nutrient Percent RDI per half a cup (3.4 oz – 100g)
Protein 1.66%
Fat 1.43%
Fiber, total dietary 8.40%
Sugars, total including NLEA 0.00%
Calcium, Ca 0.44%
Iron, Fe 0.00%
Magnesium, Mg 2.98%
Phosphorus, P 4.00%
Potassium, K 5.53%
Sodium, Na 0.26%
Zinc, Zn 1.82%
Copper, Cu 4.14%
Manganese, Mn 6.05%
Selenium, Se 0.00%
Vitamin C, total ascorbic acid 30.22%
Thiamin 7.50%
Riboflavin 5.00%
Niacin 5.03%
Vitamin B-6 0.46%
Vitamin B-12 0.00%
Vitamin A 50.00%
Vitamin E 65.33%
Vitamin D 0.00%
Vitamin K 4.20%

From the table it can be seen that the nutrients that are found in relatively high amounts in grape tomatoes are:

Nutrient Percent RDI per half a cup (3.4 oz – 100g)
Vitamin E 65.33%
Vitamin A 50.00%
Vitamin C, total ascorbic acid 30.22%
Fiber, total dietary 8.40%
Thiamin 7.50%
Manganese, Mn 6.05%
Potassium, K 5.53%
Niacin 5.03%
Riboflavin 5.00%
Vitamin K 4.20%
Copper, Cu 4.14%
Phosphorus, P 4.00%

Each of these has different health benefits which I’ll discuss next.

Before that, I thought I’d address the topic of lectins, which are a toxin that is found in raw beans.

Which is the reason they need to be soaked and cooked thoroughly.

It’s known that tomatoes are particularly high in lectins.

However, the amounts found in tomatoes are in low enough amounts that you can eat as many of them as you like without suffering any negative effects from lectins.

I discussed this in detail in this article that explains whether cooking tomatoes removes lectins.

Grape Tomatoes Health Benefits

Grape Tomatoes Health Benefits

Grape tomatoes are technically fresh fruit.

It’s recommended by health professionals that eating a good amount of fruits and vegetables every day is much healthier than not.

But, what are the health benefits of grape tomatoes?

Grape tomatoes are particularly high in vitamin E, A, and C.

These vitamins are good for lowering the risk of heart disease, and cancer.

They also make your immune system stronger and assist in allowing the body to absorb other minerals which are used to build the bones, teeth, cells, and muscles.

I’ve put together a table that shows the vitamins and minerals that are the highest in grape tomatoes.

As well as, the percent RDI of each in a handful (3.4 oz, 100g).

And the health benefits of each of the vitamins and minerals.

Nutrients and percentage RDI Health Benefits
Vitamin E – 65.33% Help prevent heart disease, supports the immune system, lowers the risk of cancer
Vitamin A – 50.00% Good for eye health lowers the risk of cancer, good for bone health, good for acne
Vitamin C, total ascorbic acid – 30.22% Growth and repair of tissue wound healing, absorption of iron, helps with immune function
Fiber, total dietary – 8.40% Digestive health lowers cholesterol, regulates blood sugar levels
Thiamin – 7.50% Muscle function, creation of energy
Manganese, Mn – 6.05% Bone health, reduce inflammation, regulate blood sugar
Potassium, K – 5.53% Water retention in the cells fluids, muscle, and nerve function
Niacin – 5.03% Regulated cholesterol levels, helps to reduce blood pressure, good for the skin and brain
Riboflavin – 5.00% It breaks down carbs, protein, and fat so the body can process it. Good for the skin and digestive health
Vitamin K – 4.20% Helps the body to use calcium, helps with the blood clotting process, and bone health
Copper, Cu – 4.14% Formation of red blood cells. Good for the immune system, blood vessels, and bones
Phosphorus, P – 4.00% Used in the formation of the bones and teeth. It’s used to form proteins that are used in the muscles, and cells

Various fruits and vegetables can be eaten when they aren’t fully ripe.

When tomatoes aren’t fully ripe they’re green in color. It’s somewhat common for green tomatoes to be consumed.

I discussed whether they’re good for you in this article about whether green tomatoes are good for you.

Are Grape Tomatoes or Cherry Tomatoes Better?

Are Grape Tomatoes or Cherry Tomatoes Better

Grape tomatoes and cherry tomatoes are of a similar size.

Grape tomatoes are generally quite a bit larger and have an oblong shape, whereas cherry tomatoes are circular.

However, are grape tomatoes or cherry tomatoes better?

Cherry tomatoes contain higher amounts of nutrients than grape tomatoes on average.

Cherry tomatoes are much sweeter than grape tomatoes because and this is reflected in the amount of sugar they contain.

Both are very healthy and contain high amounts of beneficial nutrients.

A full dataset of all of the nutrients found in cherry tomatoes is not available.

Currently, there is only info for the following nutrients shown in the table below.

I’ve put the nutrients side by side so you can see how the levels of nutrients differ between grape tomatoes and cherry tomatoes.

Nutrient per 3.4 oz (100g) Grape tomatoes Cherry tomatoes
Fiber, total dietary 8.40% 7.20%
Sugars, total including NLEA 0.00% 18.96%
Calcium, Ca 0.44% 1.44%
Iron, Fe 0.00% 0.01%
Sodium, Na 0.26% 4.35%
Zinc, Zn 1.82% 99.09%
Copper, Cu 4.14% 14.29%
Vitamin C 30.22% 10.33%
Vitamin A 50.00% 22.22%
Total of all nutrients 95.28% 177.89%

Grape tomatoes have significantly more zinc, sugar, calcium, vitamin C, and sodium.

Whereas, cherry tomatoes have more vitamin A.

All in all cherry tomatoes have a higher RDI of beneficial vitamins and minerals.

I’ve summed all of the percentages in the total in the final row.

You can see that grape tomatoes have 95.28%, whereas, 177.89%.

This is a rough measure of which is healthier overall, because it depends on your overall diet but based on the limited data set shown in the table cherry tomatoes have much more total beneficial nutrients.