1 Roma Tomato Calories: Exact Nutritional Facts

One medium roma tomato (approximately 62 grams) contains just 11 calories, making it an excellent low-calorie addition to any healthy diet.

Looking for precise nutritional information to support your health goals? You've come to the right place. Whether you're tracking calories for weight management, managing diabetes, or simply making informed food choices, understanding the exact nutritional profile of common ingredients like roma tomatoes is essential. This article delivers scientifically verified data straight from authoritative sources, so you can make confident decisions about incorporating this versatile vegetable into your meals.

Nutritional Profile of Roma Tomatoes: What You Need to Know

Roma tomatoes, also known as plum tomatoes, are a staple in kitchens worldwide thanks to their rich flavor and impressive nutritional profile. Unlike some produce where calorie counts can vary significantly based on size, roma tomatoes offer consistent nutritional value that's easy to track.

Nutrient	Amount per 1 Roma Tomato (62g)	% Daily Value*
Calories	11	0.5%
Total Fat	0.2g	0%
Carbohydrates	2.6g	1%
Dietary Fiber	1.2g	4%
Sugars	1.9g	N/A
Protein	0.9g	2%
Vitamin C	12.3mg	14%
Potassium	183mg	4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This nutritional breakdown comes directly from the USDA FoodData Central database, the most authoritative source for food composition information in the United States (fdc.nal.usda.gov). The data reflects a medium-sized roma tomato weighing approximately 62 grams, which is the standard serving size used by nutrition professionals.

How Roma Tomatoes Compare to Other Varieties

Not all tomatoes are created equal when it comes to calorie density. Understanding these differences helps you make informed choices based on your nutritional goals:

Tomato Variety	Typical Weight	Calories	Best For
Roma/Plum	62g	11	Sauces, canning, salads
Globe/Beefsteak	148g	27	Slicing, sandwiches
Cherry	12g	2	Snacking, salads
Heirloom	182g	33	Fresh eating, gourmet dishes

As you can see, roma tomatoes offer a favorable calorie-to-weight ratio compared to larger varieties. While a single cherry tomato contains fewer calories, you'd need to eat several to equal the volume of one roma tomato. This comparison helps address the common question about roma tomato calories vs regular tomato varieties.

Understanding Calorie Variability in Roma Tomatoes

While the standard value is 11 calories for a medium roma tomato, several factors can cause slight variations:

• Ripeness level: Fully ripe tomatoes contain slightly more natural sugars, potentially adding 1-2 calories
• Growing conditions: Soil quality and climate can affect sugar content by up to 10%
• Preparation method: Raw tomatoes maintain their low-calorie profile, while cooked or processed versions may have different values

For those tracking calories precisely, it's worth noting that the calories in one roma tomato serving size remains remarkably consistent across most commercially available produce. The USDA data represents an average of multiple samples tested under controlled conditions.

Health Benefits Beyond Calories

The value of roma tomatoes extends far beyond their low calorie count. These nutritional powerhouses deliver significant health benefits:

• Lycopene content: Roma tomatoes contain high levels of lycopene, a powerful antioxidant associated with reduced risk of heart disease and certain cancers
• Hydration support: Composed of 95% water, they help maintain hydration while providing essential nutrients
• Fiber contribution: The 1.2g of dietary fiber per tomato supports digestive health and promotes satiety
• Vitamin density: Packed with vitamin C, potassium, and vitamin K, they offer substantial nutrition for minimal calories

Research from the National Institutes of Health confirms that regular consumption of tomatoes and tomato products is associated with numerous health benefits, particularly for cardiovascular health (NIH study on tomato consumption).

Practical Applications for Health-Conscious Eating

Knowing the nutritional value of roma tomatoes is just the beginning. Here's how to leverage this information in your daily life:

For Weight Management

With only 11 calories, roma tomatoes make an excellent volume food for those watching their calorie intake. Add them to salads, omelets, or as a snack with a sprinkle of herbs for flavor without significant calorie impact. Their high water content and fiber help you feel full while consuming minimal calories.

For Blood Sugar Management

With a low glycemic load of 1, roma tomatoes are an ideal choice for people managing diabetes. The fiber content helps slow sugar absorption, preventing blood sugar spikes. Including them in meals can help balance the overall glycemic impact of your food choices.

Culinary Uses That Preserve Nutritional Value

To maximize the nutritional benefits while maintaining the low-calorie profile:

• Use raw in salads and salsas to preserve vitamin C content
• Cook with a small amount of healthy fat (like olive oil) to increase lycopene absorption
• Avoid adding high-calorie dressings that negate the vegetable's natural low-calorie advantage
• Roast instead of frying to concentrate flavor without adding significant calories

Common Questions About Roma Tomato Nutrition

Let's address some frequently asked questions about the calories in 1 roma tomato and related nutritional concerns: