How Much Potassium Is in a Tomato?

Tomatoes contain vitamin C and iron.

Tomatoes contain vitamin C and iron.

A ripe, juicy tomato is a tasty way to jazz up a sandwich, taco or casserole, but it's also a good way to boost your intake of potassium. Potassium is an essential mineral that plays key roles in your overall health and well-being. Adding tomatoes to your daily diet is a simple way to help you get the 4,700 milligrams of potassium you need each day.


Potassium supports the function of your cells, tissues and organs and helps you maintain a proper fluid balance. The mineral is essential for the relaxation and contraction of your muscles and it keeps your heart beating normally. You also need adequate amounts of potassium to keep your bones strong and your digestive system functioning properly. Potassium keeps your blood pressure normal as well, which can lower your risk of heart disease.


Getting enough potassium in your diet can reduce your risk of having a stroke, according to the University of Maryland Medical Center. The benefit comes from the potassium in food, and supplements don't seem to work the same way, making tomatoes one food that can help reduce your risk. The Linus Pauling Institute reports that potassium in food can also reduce your risk of osteoporosis by increasing bone mineral density. Potassium might also lower the risk of kidney stones in individuals prone to high levels of calcium in their urine.

Potassium Content of Tomatoes

The size of the tomato you eat influences how much potassium you'll get from the vegetable. One large tomato contains 431 milligrams of potassium, which is almost 10 percent of your daily requirement. One medium-sized tomato supplies 292 milligrams of potassium and a small tomato provides 216 milligrams. A plum tomato or an Italian tomato each contains 147 milligrams of potassium. One cherry tomato supplies 40 milligrams of the essential mineral.

Eating Tomatoes

Add tomato slices to a deli meat or grilled cheese sandwich as one simple way to include them in your diet. Chop fresh tomatoes into a tossed green salad or add tomato chunks to your favorite pasta salad recipe. Hollow out small tomatoes, fill them with low-fat cottage cheese and sprinkle them with fresh herbs and black pepper to create a tasty and nutritious appetizer or snack. Make another healthy appetizer by layering thick slices of tomato with low-fat mozzarella cheese slices, fresh basil and olive oil. Combine chopped tomatoes, diced onions, minced jalapeno and lime juice to make a fresh salsa that pairs well with baked tortilla chips, tacos or burritos.

Photo Credits

  • Yellow cherry tomatoes & red plum tomatoes. Diversity image by L. Shat from
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