Calories in 1 Medium Tomato: Exact Count Revealed

One medium tomato (approximately 123 grams) contains just 22 calories, making it an excellent low-calorie addition to any healthy diet. This precise nutritional information comes directly from the USDA FoodData Central database, the most authoritative source for food composition data in the United States.

Discover exactly how many calories are in a medium tomato and why this humble fruit deserves a permanent spot in your healthy eating plan. Whether you're tracking macros, managing weight, or simply curious about nutrition, understanding the precise caloric value of common foods helps make informed dietary choices without unnecessary guesswork.

What Exactly Counts as a Medium Tomato?

Before we dive into the nutritional details, it's crucial to understand what constitutes a "medium" tomato in nutritional terms. Many people overestimate or underestimate portion sizes, which directly impacts calorie calculations.

The USDA defines a medium tomato as weighing approximately 123 grams (about 4.3 ounces) with a diameter of roughly 2.6 inches. This standard measurement ensures consistency when comparing nutritional data across different sources and studies.

Tomato Size	Weight (grams)	Calories	Diameter
Small	100g	18 calories	2.25 inches
Medium	123g	22 calories	2.6 inches
Large	182g	33 calories	3 inches
Roma	148g	27 calories	N/A

This standardized sizing comes from the USDA's National Nutrient Database for Standard Reference, which nutrition professionals and researchers rely on for accurate food composition data. Understanding these precise measurements prevents common miscalculations in daily calorie tracking.

Why Tomato Size Matters for Calorie Counting

Tomato varieties differ significantly in size and density, which directly impacts their caloric content. A medium globe tomato contains 22 calories, but other varieties have different nutritional profiles:

• Globe tomatoes (most common in supermarkets): 22 calories per medium
• Roma/plum tomatoes: 27 calories for a slightly larger 148g specimen
• Cherry tomatoes: approximately 4 calories each (about 17 calories per 100g)
• Beefsteak tomatoes: can range from 30-50+ calories depending on actual size

These variations explain why simply saying "a tomato" without specifying size leads to inaccurate calorie counting. The USDA's standardized measurements provide the consistency needed for reliable nutritional tracking.

Tomato Nutrition Beyond Calories

While the low calorie count makes tomatoes an excellent choice for weight management, their nutritional value extends far beyond just being low in calories. One medium tomato provides:

• Nearly 20% of your daily vitamin C needs
• About 8% of recommended daily vitamin A
• Significant amounts of potassium and vitamin K
• Powerful antioxidants like lycopene and beta-carotene
• Only 1.5 grams of natural sugars
• 1.1 grams of dietary fiber

According to research published by the Harvard T.H. Chan School of Public Health, the lycopene in tomatoes becomes more bioavailable when cooked, making tomato sauce and paste excellent sources of this heart-healthy antioxidant. However, raw tomatoes provide higher levels of vitamin C, which degrades with heat.

Tomato Calorie Context in Daily Nutrition

Understanding how 22 calories fits into your overall dietary needs provides valuable perspective. For someone following a standard 2,000-calorie diet:

• One medium tomato represents just 1.1% of daily calorie needs
• You could eat 45 medium tomatoes and still stay under 1,000 calories
• Compared to many snack options, tomatoes offer superior nutrient density

The context boundaries matter significantly here. While tomatoes are extremely low in calories, they shouldn't replace protein or healthy fat sources in your diet. They work best as nutrient-dense additions that enhance meals without substantially increasing calorie counts.

Historical Perspective on Tomato Nutrition

Tomatoes haven't always been recognized for their nutritional value. Originally brought to Europe from the Americas in the 16th century, they were considered ornamental plants rather than food due to their membership in the nightshade family. It wasn't until the 19th century that tomatoes gained widespread acceptance as food across Europe.

Modern breeding has significantly increased the lycopene content in contemporary tomato varieties compared to historical types. Research from the USDA Agricultural Research Service shows that selective breeding over the past century has boosted certain nutrient concentrations while maintaining the naturally low-calorie profile that makes tomatoes so valuable in healthy eating patterns.

Practical Applications for Daily Eating

Knowing that one medium tomato contains 22 calories empowers you to make informed choices in various eating scenarios:

• Add sliced tomatoes to sandwiches without significantly increasing calorie counts
• Create satisfying salads with multiple vegetables while keeping calories low
• Use tomatoes as a base for flavorful sauces that don't add excessive calories
• Snack on cherry tomatoes (about 4 calories each) as a low-calorie alternative to processed snacks

Dietitians at the Mayo Clinic frequently recommend incorporating tomatoes into weight management plans precisely because of their combination of low calories and high nutrient density. The water content (about 95%) also contributes to feelings of fullness without adding calories.

Common Misconceptions About Tomato Calories

Several myths persist about tomato nutrition that deserve clarification:

• Myth: All tomatoes have the same calorie count regardless of size
  Fact: Calorie content varies directly with weight - larger tomatoes contain proportionally more calories
• Myth: Cooking tomatoes significantly increases their calorie content
  Fact: Cooking doesn't add calories (unless you add oil or other ingredients), though it concentrates nutrients by reducing water content
• Myth: Organic tomatoes have fewer calories than conventionally grown ones
  Fact: Growing method doesn't affect caloric content, which is determined by the tomato's natural composition

These clarifications help prevent common miscalculations when tracking food intake. The fundamental truth remains: one standard medium tomato contains 22 calories, regardless of preparation method (when prepared without added ingredients).

How many calories are in one medium tomato exactly?

One medium tomato weighing approximately 123 grams contains exactly 22 calories according to the USDA FoodData Central database, the most authoritative source for nutritional information in the United States.

Does the type of tomato affect the calorie count?

Yes, different tomato varieties have slightly different calorie counts per unit. While a medium globe tomato contains 22 calories, Roma tomatoes contain about 27 calories for a slightly larger 148g specimen, and cherry tomatoes contain approximately 4 calories each. The calorie count primarily depends on the actual weight of the tomato.

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss due to their very low calorie density. One medium tomato contains only 22 calories while providing hydration, fiber, and essential nutrients. Their high water content (about 95%) and fiber help create feelings of fullness without adding significant calories to your diet.

Does cooking tomatoes change their calorie content?

Cooking tomatoes by itself doesn't change their calorie content. However, cooking reduces water content, which concentrates nutrients but doesn't add calories. Be aware that adding oil, butter, or other ingredients during cooking will increase the overall calorie count of your dish.