Tomato Calories: Exact Count Per Serving + Nutritional Facts

A medium-sized tomato (123g) contains just 22 calories, making it an excellent low-calorie food choice for weight management and healthy eating. Tomatoes provide essential vitamins, antioxidants, and fiber while contributing minimal calories to your daily intake.

Understanding exactly how many calories are in tomatoes helps health-conscious eaters make informed dietary choices. Whether you're tracking macros, managing weight, or simply curious about this versatile fruit's nutritional profile, knowing the precise calorie count per serving is essential information.

Tomato Calorie Count by Variety and Serving Size

Tomatoes come in various sizes and types, each with slightly different nutritional profiles. The calorie content primarily depends on the weight of the tomato rather than the specific variety. Here's what USDA FoodData Central reports for common tomato types:

Tomato Type	Typical Serving Size	Calories	Carbohydrates
Medium raw tomato	123g	22	4.8g
Roma tomato	62g	11	2.4g
Cherry tomatoes	100g (about 10-12)	18	3.9g
Beefsteak tomato	182g	33	7.1g
Tomato juice (unsalted)	248g (1 cup)	41	8.9g

Source: USDA FoodData Central, Release 1.0.1 (2023)

Why Tomatoes Are Nutrient-Dense Powerhouses

Despite their low calorie count, tomatoes deliver impressive nutritional value. One medium tomato provides approximately:

• 28% of your daily vitamin C needs
• 15% of vitamin K
• 9% of potassium
• 8% of vitamin A
• Significant lycopene content (a powerful antioxidant)

The calorie-to-nutrient ratio makes tomatoes an exceptional choice for those seeking nutrient-dense foods. Unlike many low-calorie options, tomatoes offer substantial health benefits without compromising on flavor or versatility in cooking.

How Cooking Affects Tomato Calories

Many people wonder if cooking changes the calorie content of tomatoes. According to research published in the Journal of Agricultural and Food Chemistry, the basic calorie count remains relatively stable through cooking processes. However, cooking does affect:

• Lycopene availability: Cooking increases lycopene bioavailability by up to 35%
• Water content: Evaporation concentrates nutrients in reduced volume
• Nutrient retention: Vitamin C decreases slightly with heat exposure

This explains why tomato sauce and paste have higher calories per gram than raw tomatoes—they contain less water but the same nutrients in a more concentrated form.

Tomatoes in Popular Diet Plans

Thanks to their low calorie density, tomatoes fit seamlessly into various dietary approaches:

• Weight management: High water and fiber content promotes satiety with minimal calories
• Keto diets: With only 3.9g net carbs per 100g, tomatoes work within moderate carb limits
• Mediterranean diet: A cornerstone ingredient providing antioxidants and flavor
• Diabetes management: Low glycemic index (15) helps maintain stable blood sugar

Nutritionists at the American Heart Association consistently recommend tomatoes as part of heart-healthy eating patterns due to their potassium content and lycopene's cardiovascular benefits.

Common Misconceptions About Tomato Calories

Several myths persist about tomatoes and calories that deserve clarification:

• "Tomatoes have negative calories" - While digestion requires energy, no food has "negative" calories. Tomatoes are simply very low-calorie.
• "All tomato products are equally healthy" - Processed tomato products often contain added sugar and salt, increasing calorie density.
• "Organic tomatoes have fewer calories" - Growing method doesn't affect basic nutritional composition.

Understanding these distinctions helps you make better choices when incorporating tomatoes into your diet.

Practical Ways to Enjoy Tomatoes Without Extra Calories

Maximize tomato benefits while keeping calories in check with these simple strategies:

• Add sliced tomatoes to sandwiches instead of high-calorie spreads
• Use cherry tomatoes as a crunchy snack with a sprinkle of herbs
• Create fresh salsas with tomatoes, onions, and cilantro
• Blend tomatoes into smooth soups without added cream
• Roast tomatoes with minimal olive oil for concentrated flavor

Registered dietitians consistently recommend including tomatoes in daily meal planning for their exceptional nutrient-to-calorie ratio. The Dietary Guidelines for Americans suggests filling half your plate with vegetables, and tomatoes make an excellent choice for meeting this recommendation.

How many calories are in one medium tomato?

A medium-sized tomato (approximately 123g) contains 22 calories according to USDA FoodData Central. This makes tomatoes an excellent low-calorie food choice for weight management and healthy eating patterns.

Do cherry tomatoes have more calories than regular tomatoes?

No, cherry tomatoes have slightly fewer calories per 100g (18 calories) compared to standard round tomatoes (22 calories for 123g). The difference is minimal, and both varieties provide similar nutritional benefits with very low calorie density.

Are cooked tomatoes higher in calories than raw tomatoes?

Cooked tomatoes have similar calories by weight, but appear higher per serving because water evaporates during cooking. For example, tomato paste has more calories per gram than raw tomatoes due to reduced water content, but the same nutritional value in a more concentrated form.

Can tomatoes help with weight loss?

Yes, tomatoes support weight loss efforts due to their low calorie density (22 calories per medium tomato), high water content (95%), and fiber content. They promote satiety while providing essential nutrients, making them an excellent addition to weight management diets.

How many tomatoes can I eat daily for optimal health benefits?

Most nutritionists recommend 1-2 medium tomatoes daily to benefit from lycopene and other nutrients without excessive carbohydrate intake. The Dietary Guidelines for Americans suggests filling half your plate with vegetables, and tomatoes make an excellent choice for meeting this recommendation.