Tomato Calories: Exact Counts by Type (USDA Verified)

A medium-sized tomato (148g) contains just 22 calories while delivering essential vitamins, minerals, and antioxidants. Discover exactly how many calories are in different tomato varieties, their nutritional benefits, and practical ways to incorporate them into a balanced diet.

When tracking your daily nutrition, understanding the caloric content of common foods like tomatoes is essential. This comprehensive guide provides scientifically verified information about tomato calories across various sizes and types, helping you make informed dietary choices without sacrificing flavor or nutrition.

Tomato Calorie Facts by Variety

Tomatoes come in numerous varieties, each with slightly different nutritional profiles. The United States Department of Agriculture (USDA) FoodData Central provides the most reliable measurements for tomato calories and nutrition. Here's a detailed breakdown:

Tomato Type	Standard Serving Size	Calories	Carbohydrates (g)	Protein (g)
Medium raw tomato	148g (about 2" diameter)	22	4.8	1.1
Large raw tomato	182g	27	5.8	1.3
Cherry tomatoes	149g (about 1 cup)	27	6.0	1.3
Roma tomatoes	148g (about 2" long)	32	7.3	1.8
Cooked tomatoes	180g (1 cup)	54	12.7	2.8

Source: USDA FoodData Central, Release 1.0.1 (2023)

Why Tomato Calories Matter for Healthy Eating

Tomatoes represent an exceptional low-calorie food option that delivers substantial nutritional value. The calorie count remains remarkably low while providing:

• Vitamin C: One medium tomato provides 28% of your daily recommended intake
• Vitamin A: Rich in beta-carotene, offering 20% of daily needs
• Lycopene: A powerful antioxidant responsible for tomatoes' red color
• Potassium: Essential for heart health and blood pressure regulation
• Fiber: Approximately 1.5g per medium tomato, supporting digestive health

Unlike many low-calorie foods, tomatoes don't sacrifice flavor for their nutritional profile. The natural sweetness and acidity create versatile culinary possibilities without added sugars or fats that would increase caloric density.

Tomato Calorie Context in Your Daily Diet

Understanding how tomato calories fit within your overall nutritional goals provides practical value. For someone following a standard 2,000-calorie diet:

• A medium tomato represents just 1.1% of daily calorie needs
• You could eat 45 medium tomatoes and still consume only 50% of your daily calories
• Tomatoes contain 95% water, making them exceptionally hydrating

This water-rich composition explains why tomatoes provide volume and satisfaction with minimal caloric impact. Research published in the Journal of Nutrition indicates that water-rich, low-energy-density foods like tomatoes help with satiety while supporting weight management goals.

Maximizing Tomato Nutrition Without Adding Calories

The preparation method significantly impacts the overall calorie content of tomato-based dishes. Consider these practical approaches:

• Raw consumption: Enjoy tomatoes fresh in salads, salsas, or as snacks to preserve their natural low-calorie profile
• Cooking techniques: When cooking tomatoes, avoid adding excessive oils - try roasting with minimal olive oil spray instead of drowning in oil
• Flavor enhancement: Boost tomato flavor with herbs like basil, oregano, or garlic instead of high-calorie dressings
• Meal integration: Add diced tomatoes to omelets, sandwiches, or grain bowls for volume without significant calorie increase

Interestingly, cooking tomatoes actually increases lycopene bioavailability while only moderately increasing caloric density. A study from the Nature Food Journal demonstrated that lycopene absorption from cooked tomatoes is up to 35% higher than from raw tomatoes, making them nutritionally valuable in both forms.

Tomato Calorie Comparison to Common Foods

Putting tomato calories in perspective with other common foods helps understand their nutritional advantage:

• 1 medium tomato (22 calories) vs. 1 small banana (90 calories)
• 1 cup cherry tomatoes (27 calories) vs. 1 cup cooked quinoa (222 calories)
• 1 medium tomato (22 calories) vs. 1/4 cup hummus (100 calories)
• 1 cup tomato juice (41 calories) vs. 1 cup orange juice (110 calories)

This comparison shows why nutritionists frequently recommend tomatoes as a smart choice for those monitoring calorie intake while seeking nutrient density. The combination of low calories with high micronutrient content makes tomatoes a nutritional powerhouse.

Practical Tomato Consumption Guidelines

How many tomatoes should you eat daily to maximize benefits without overconsumption? While individual needs vary, general recommendations include:

• For general health: 1-2 medium tomatoes daily provides excellent lycopene and vitamin intake
• For weight management: Incorporate tomatoes as a significant portion of vegetable intake (up to 3-4 medium tomatoes)
• For athletes: Tomatoes offer hydration and electrolytes without excessive sugar found in many sports drinks

Remember that variety remains essential in any healthy diet. While tomatoes offer impressive nutritional benefits, they should be part of a diverse array of colorful vegetables to ensure comprehensive nutrient intake.

How many calories are in a medium tomato?

A medium-sized tomato (approximately 148 grams or 5 ounces) contains 22 calories according to USDA FoodData Central measurements.

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss due to their low calorie density (95% water), high fiber content, and nutrient richness. They provide volume and satisfaction with minimal calories, helping you feel full while consuming fewer calories overall.

Do different tomato varieties have different calorie counts?

Yes, calorie counts vary slightly by variety. Roma tomatoes contain about 32 calories per medium fruit, while cherry tomatoes have approximately 27 calories per cup. Cooking concentrates nutrients and slightly increases calories per serving compared to raw tomatoes.

How many tomatoes can I eat in a day?

Most nutritionists recommend 1-2 medium tomatoes daily for general health benefits. For weight management, you could safely consume 3-4 medium tomatoes as part of your vegetable intake without significant calorie concerns, as they're primarily water and fiber.

Does cooking tomatoes change their calorie content?

Cooking concentrates tomatoes by removing water, which increases calories per serving. One cup of cooked tomatoes contains about 54 calories compared to 32 calories for the same volume of raw tomatoes. However, cooking enhances lycopene absorption, making cooked tomatoes nutritionally valuable despite the slightly higher calorie density.