Tomatoes are a very popular food that people add to salads, soups, sauces, and even juices.
They are rich in plant compounds and antioxidants that help you stay healthy, so many people make them a crucial part of their day-to-day diet.
Tomatoes also contain a lot of vitamins and minerals, such as phosphorus.
But exactly how much of this mineral is found in tomatoes? Are tomatoes high in phosphorus?
Are Tomatoes High In Phosphorus?
Depending on the variety, tomatoes can provide you with a great dose of phosphorus. Some kinds are slightly lower in this mineral, while others pack a good amount in even a small serving.
What’s more, tomatoes are rich in special plant compounds that help prevent various diseases, making them very delicious and nutritious food.
How much phosphorus is in tomatoes?
There are many varieties of tomatoes. A one-cup serving of chopped red tomatoes contains around 43.2 mg of phosphorus.
Yellow tomatoes contain 50 mg of phosphorus in the same serving, so as you can see, there isn’t too much difference.
There also isn’t too much difference in their nutritional profile, but some varieties are sweeter than others.
Sun-dried tomatoes are the highest in phosphorus, providing you with 193 mg of phosphorus in just one cup.
They’re also higher in most other nutrients since they don’t contain nearly as much water as fresh tomatoes.
Unfortunately, they’re also much higher in calories, so make sure to consume them sparingly, such as adding them to a salad.
Are tomatoes healthy?
Most of the calories in tomatoes come from carbohydrates, including fiber.
The fiber found in tomatoes is mostly insoluble (around 87%), which aids in digestion by helping food pass through the stomach and intestines faster. It also helps with insulin sensitivity and may help control your blood sugar levels and even reduce the symptoms of type 2 diabetes.
In addition, the soluble fiber in tomatoes helps soak up excess stomach acid, reducing the symptoms of acid reflux and GERD.
Tomatoes are a great source of vitamin C. Also known as ascorbic acid, this micronutrient is involved in many bodily functions, such as the formation of collagen, absorption of iron, functioning of your immune system, and even wound healing.
Taking in enough vitamin C is especially important during the flu season and colder months, as it can help prevent viral infections.
A single serving of tomatoes also contains many beneficial plant compounds, such as lycopene.
This compound gives tomatoes their red pigment, and it also works as a powerful antioxidant.
For example, including foods high in lycopene in your diet can protect you against sunburn and keep your skin healthy.
Most of the lycopene in tomatoes is found right underneath their skin. So, it’s important to consume whole tomatoes and not peel them to get the most of these benefits.
Some studies also show that eating tomatoes can have some anti-cancer benefits. For example, regular consumption of tomatoes has been shown to reduce your risk of developing prostate, lung, and stomach cancers.
Tomatoes also contain carotenoids, which may protect women against breast cancer, further advocating for adding this delicious food to your diet.
Again, just like with lycopene, these helpful compounds are mostly right under the skin.
As a result, you’re most likely to get these benefits if you eat fresh tomatoes rather than if you drink tomato juice.
Can you take in too much phosphorus from tomatoes?
Tomatoes aren’t high enough in phosphorus to allow you to take in too much of this mineral.
What’s more, they’re low in calories, so people generally don’t base their diets around this veggie.
While tomatoes are healthy, they are also high in potassium, which can be problematic for those with kidney issues. As a result, tomatoes can be a part of a healthy diet, but it’s also important not to consume them with every meal.
On the other hand, sun-dried tomatoes are high in phosphorus as well as calories.
Because of that, make sure not to overconsume them to avoid excessive weight gain and taking in too much phosphorus.
Your body doesn’t require large amounts of phosphorus to function properly, so having some sun-dried tomatoes every once in a while should be enough.
Is tomato soup high in phosphorus?
One cup of tomato soup contains around 34.7 mg of phosphorus. This is quite a lot, considering how few calories are in this serving of tomato soup.
It’s also worth noting that this amount of phosphorus applies to canned tomato soup, which tends to be rather high in sodium. As a result, you might want to make your own tomato soup using bone broth.
This will not only help you get more electrolytes and nutrients into your soup but will also add more phosphorus (one cup of homemade bone broth contains around 131 mg of phosphorus).
Is tomato juice high in phosphorus?
One cup of tomato juice provides you with around 43.7 mg of phosphorus. It’s not a low amount per cup, but a lot of the calories in canned tomato juice come from sugar.
It’s also very high in sodium, which increases your risk of high blood pressure and stroke.
Because of that, make sure not to drink too much tomato juice, especially if it’s store-bought and canned.
Just like with tomato soup, you can get more vitamins and minerals from your soup if you make it yourself, either using a blender or juicer.
That way, you can also add other phosphorus-rich veggies to make your juices and reap even more health benefits. Making tomato juice yourself will also help lower its sodium content.
Tomatoes are incredibly healthy and, depending on the variety, can be a wonderful source of phosphorus. They’re also low in calories and high in various other nutrients, such as vitamins and other minerals.
Along with all of these benefits, tomatoes are also easy to add to your diet, whether as a snack, part of a salad, or even as a base for soups and sauces.