Group · Vegetables
Green tomato
The green tomato is simply a tomato picked before it ripens, firm and tangy, or a variety that stays green when ripe. Crunchier and less sweet than the red tomato, it appeals with its dense flesh and sharp, slightly astringent taste. It is mostly cooked (fried, as jam, chutney or pickles) because its texture stands up well to heat. With only 24.8 kcal per 100 g, little carbohydrate and a contribution of fibre and vitamin C, the green tomato easily finds a place in a light, balanced diet. It is a versatile vegetable-fruit, ideal for varying flavours through the seasons without weighing down your plate.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 25 kcal |
| Kilojoules | 105 kJ |
| Protein | 1,2 g |
| Carbohydrate | 4 g |
| Fat | 0,2 g |
| Fibre | 1,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C23,4 mg29 %
- Vitamin K110,1 µg13 %
- Potassium204 mg10 %
- Copper0,09 mg9 %
- Vitamin B50,5 mg8 %
- Vitamin B60,08 mg6 %
- Vitamin B10,06 mg5 %
- Manganese0,1 mg5 %
- Vitamin B9dietary folate equivalents9 µg
See the other 9 nutrients
- Phosphorus28 mg4 %
- Iron0,51 mg4 %
- Vitamin A28,8 µg4 %
- Vitamin E0,38 mg3 %
- Vitamin B30,5 mg3 %
- Vitamin B20,04 mg3 %
- Magnesium10 mg3 %
- Calcium13 mg2 %
- Zinc0,07 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The green tomato is rarely eaten raw in large quantities because of its bitterness and firmness. It is better cooked: pan-fried, breaded and deep-fried (the famous American recipe for fried green tomatoes), simmered into chutney, sweet and savoury jam, or pickled in vinegar. Cooking softens its acidity and brings out milder aromas. To preserve its nutrients, choose gentle cooking and short cooking times.
As for nutritional values, the green tomato has a light profile: around 24.8 kcal per 100 g, 4 g of carbohydrate, 1.2 g of protein and 1.1 g of fibre. Its low glycaemic index and low calorie density make it a useful ally if you are watching your weight. It provides vitamin C, potassium and antioxidants, compounds also found in other foods featured among the antioxidant foods.
To choose well, pick firm fruit with taut skin and no blemishes. Seasonality is mostly summer and autumn, when the last tomatoes that did not have time to redden are picked. Keep them at room temperature for a few days, or in the fridge to slow down ripening.
- Pairings: onion, garlic, mild spices, fresh herbs, or a dash of olive oil for a Mediterranean feel.
- Portion: 100 to 150 g cooked is enough for a tasty, low-calorie side.
- Ideas: pickles, gratins, vegetable sautés or the base of a spicy sauce.
For active people, the green tomato is not a major source of energy, but it complements a recovery plate rich in colourful, hydrating vegetables. Pair it with a protein source (poultry, fish, eggs) and a starchy food to replenish glycogen after exercise. It fits perfectly into a balanced diet thanks to its low calorie content and its mild filling effect.
You can mix things up with other vegetables of the same family, such as the sweeter ripe red tomato, or aubergine in slow-cooked dishes. To explore more options, browse the whole vegetables family.
Weight-control point: the green tomato stays light as long as you avoid frying and sweetened versions (jam, very sweet chutney), which push up the calorie intake. To get the full benefits, rely on simple cooking methods and moderate seasoning.