Calories in One Tomato: Complete Nutritional Breakdown

A single medium raw tomato (approximately 148g) contains just 22 calories, making it an excellent low-calorie addition to any diet. This complete guide breaks down calorie counts by tomato variety, explains nutritional benefits, and shows how to accurately track tomatoes in your daily meal planning.

When you're tracking your daily calorie intake, understanding the precise nutritional value of common ingredients like tomatoes is essential. Many people assume all tomatoes have the same calorie count, but the reality is more nuanced—size and variety significantly impact the numbers.

Tomato Varieties and Their Calorie Differences

Not all tomatoes are created equal when it comes to calorie content. The type and size of tomato you choose directly affects how many calories you're consuming. Let's examine the most common varieties you'll find at your grocery store or farmers market.

Standard Medium Tomato (Globe Variety)

The classic round red tomato you typically find in supermarkets—often called a globe or slicing tomato—averages 148 grams in weight. According to the USDA FoodData Central, this standard medium tomato contains:

• 22 calories
• 4.8 grams of carbohydrates
• 1.5 grams of dietary fiber
• 2.6 grams of natural sugars
• Negligible fat and protein

Common Tomato Varieties Calorie Comparison

Tomato Type	Average Weight	Calories	Carbohydrates
Medium Globe (standard)	148g	22	4.8g
Roma/Plum	62g	11	2.4g
Cherry	12g	3	0.6g
Grape	10g	2	0.5g
Beefsteak (large)	182g	33	7.3g

This comparison clearly shows how dramatically calorie counts vary based on tomato type. Many people accidentally double or triple their intended tomato calories simply by not accounting for these differences.

Nutritional Context: Why Tomato Calories Matter

While the calorie count itself is important for tracking purposes, understanding the nutritional context provides even more value. Tomatoes are approximately 95% water, which explains their low calorie density. The remaining 5% contains valuable nutrients that make tomatoes a nutritional powerhouse despite their minimal calorie contribution.

Key Nutrients in Tomatoes

Beyond just calories, tomatoes offer significant nutritional benefits:

• Vitamin C: One medium tomato provides about 28% of your daily recommended intake
• Lycopene: A powerful antioxidant responsible for tomatoes' red color, with numerous health benefits
• Potassium: Important for heart health and blood pressure regulation
• Vitamin K: Essential for blood clotting and bone health

According to research published in the Journal of Nutrition and Metabolism, the lycopene in tomatoes becomes more bioavailable when tomatoes are cooked or processed, though raw tomatoes maintain higher vitamin C content.

Practical Calorie Tracking Tips

Accurately tracking tomato calories requires attention to detail. Here are practical strategies to ensure your tracking remains precise:

Measuring Tomatoes for Calorie Accuracy

Instead of guessing, use these methods to get accurate calorie counts:

• Use a kitchen scale: Weigh tomatoes before eating for the most precise measurement
• Learn visual references: A medium tomato is roughly the size of a tennis ball
• Count cherry tomatoes: Since they're more uniform, counting individual pieces works well
• Adjust for preparation: Adding oil or dressing significantly increases calorie content

Common Tomato Calorie Mistakes

Many people make these errors when tracking tomato calories:

• Assuming all tomatoes have the same calorie count regardless of size
• Forgetting to account for added ingredients in tomato-based dishes
• Underestimating the calories in tomato sauces and pastes (which are concentrated)
• Not weighing tomatoes and relying on visual estimation alone

Tomatoes in Meal Planning

Tomatoes' low calorie density makes them ideal for volume eating—consuming larger portions while keeping calories low. Registered dietitians often recommend adding tomatoes to meals to increase portion sizes without significantly increasing calorie intake.

For example, adding a medium tomato (22 calories) to a salad adds bulk and nutrients with minimal calorie impact. Compare this to croutons (about 70 calories for 1 ounce) or cheese (about 110 calories for 1 ounce)—tomatoes provide volume without the high calorie cost.

The Centers for Disease Control and Prevention recommends filling half your plate with fruits and vegetables, and tomatoes are an excellent choice to help meet this guideline while managing calorie intake.

Tomato Calorie Myths Debunked

Several misconceptions persist about tomato calories that can lead to inaccurate tracking:

• Myth: All tomatoes have the same calorie count
  Reality: As shown in our comparison table, calorie counts vary significantly by type and size
• Myth: Cooking tomatoes increases their calorie content
  Reality: Cooking concentrates nutrients but doesn't increase calories—though added ingredients like oil do
• Myth: Organic tomatoes have fewer calories than conventional
  Reality: Growing method doesn't affect calorie content—only size and variety matter

How many calories are in one medium tomato?

A single medium raw tomato (approximately 148g) contains 22 calories according to USDA FoodData Central. This is the standard globe variety commonly found in supermarkets.

Do different tomato varieties have different calorie counts?

Yes, calorie counts vary significantly by tomato variety. A cherry tomato (12g) has about 3 calories, while a large beefsteak tomato (182g) contains approximately 33 calories. Roma tomatoes (62g) have about 11 calories each.

Does cooking tomatoes change their calorie content?

Cooking tomatoes doesn't change their inherent calorie content, but it does concentrate nutrients as water evaporates. However, adding oil, butter, or other ingredients during cooking significantly increases the total calories.

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss due to their low calorie density (22 calories for a medium tomato) and high water and fiber content. They add volume to meals without significant calories, helping you feel full while maintaining a calorie deficit.