The tomato is a staple in kitchens worldwide, typically eaten whole, including the small, gelatinous-covered seeds. A common question persists regarding these often-overlooked components: are tomato seeds beneficial, or do they pose a risk? While the surrounding pulp and skin receive attention for their vitamins and antioxidants, the seeds are a significant part of the fruit’s overall nutritional profile. Understanding their composition clarifies whether they should be eaten or discarded.
Nutritional Value of Tomato Seeds
The small size of tomato seeds belies their concentrated nutritional density, which is distinct from the surrounding fruit. On a dry weight basis, these seeds are notable for their high content of protein and dietary fiber. Tomato seeds can contain crude protein levels ranging from 25% to over 35%, making them a rich source of plant protein. This protein is valuable due to the presence of amino acids like lysine, glutamic acid, and aspartic acid.
A substantial portion of the seed’s weight is composed of oil, typically making up between 20% and 37% of the content. This oil is a beneficial source of unsaturated fatty acids. It is rich in linoleic acid, an omega-6 polyunsaturated fatty acid, which often accounts for over 50% of the total fat content. Oleic acid, a monounsaturated omega-9 fatty acid, is also present in significant amounts, typically around 22% of the oil.
The seeds also act as a concentrated source of dietary fiber, with total content measured at over 35% in some analyses of dried seeds. This fiber is mostly insoluble, contributing to digestive health and regularity. Beyond macronutrients, tomato seeds contain various minerals, including phosphorus and calcium. The extracted seed oil can also provide a small amount of Vitamin E.
Addressing Common Safety Concerns
For decades, many people avoided eating the seeds of tomatoes and other produce due to the belief that they could cause digestive issues. One long-standing myth suggested that small matter like seeds could become lodged in the appendix or in the small pouches of the colon, potentially causing appendicitis or diverticulitis. Current scientific research has largely refuted this outdated advice.
Studies have shown that consuming nuts, seeds, and corn is not associated with an increased risk of developing diverticulitis. The high fiber content found in seeds promotes gut health and may even be protective against the condition. The smooth, small nature of tomato seeds allows them to pass through the digestive tract easily, often intact, without causing inflammation or blockage.
Concerns sometimes arise over naturally occurring compounds found in the tomato plant, such as oxalates and alkaloids. Oxalates are present in trace amounts in many plant foods. While very high quantities could theoretically worsen kidney stones, the amount present in the seeds of a normally consumed tomato is negligible and poses no risk.
Similarly, the tomato plant contains a small amount of the alkaloid solanine, which is toxic in large doses. This compound is concentrated overwhelmingly in the leaves and stems of the plant, not the ripe fruit or its seeds. The seeds are safe for consumption, and the minimal presence of these compounds in the fruit does not constitute a health risk in a typical diet.