Roma Tomato Calories: 22 Calories Per Medium Tomato

A single medium Roma tomato (approximately 123 grams) contains just 22 calories, making it an excellent low-calorie option for weight management and healthy eating plans. Discover exactly how Roma tomatoes compare to other varieties, their complete nutritional profile, and practical ways to incorporate them into your diet.

Understanding Roma Tomato Nutrition Facts

When tracking your daily calorie intake, knowing the precise nutritional value of common ingredients is essential. Roma tomatoes, also known as plum tomatoes, offer a concentrated flavor with minimal caloric impact. According to the USDA FoodData Central database, the calorie count for Roma tomatoes breaks down as follows:

Tomato Size	Weight	Calories	Carbohydrates
Small Roma tomato	85g	15 calories	3.3g
Medium Roma tomato	123g	22 calories	4.8g
Large Roma tomato	150g	27 calories	5.9g
1 cup diced	180g	32 calories	7g

How Roma Tomatoes Compare to Other Varieties

Roma tomatoes differ from other common tomato types in both structure and nutritional composition. Their elongated shape and thicker flesh make them ideal for sauces and canning, but how do they stack up nutritionally?

Tomato Variety	Calories (per 123g)	Water Content	Best Culinary Uses
Roma/Plum	22	94%	Sauces, canning, salads
Globe/Beefsteak	27	95%	Sandwiches, slicing
Cherry	25	94.5%	Snacking, salads
Heirloom	24	94.8%	Fresh preparations

This comparison shows Roma tomatoes actually contain slightly fewer calories than many other varieties despite their denser flesh. The USDA Agricultural Research Service confirms that Roma tomatoes have evolved through selective breeding to have higher solid content, which explains their slightly different nutritional profile compared to juicier varieties (USDA FoodData Central).

Practical Serving Considerations

When incorporating Roma tomatoes into your meal planning, understanding proper serving sizes is crucial. Many people underestimate portions when using tomatoes in salads or sauces. A standard serving size for nutritional tracking is one medium Roma tomato (123g), but actual consumption often varies:

• Salad applications: One medium Roma tomato typically yields about ¾ cup diced
• Sauce preparation: Approximately 3-4 medium Roma tomatoes make 1 cup of sauce
• Snacking: A single Roma tomato makes a perfect 22-calorie snack

Research from the American Journal of Clinical Nutrition indicates that people who track vegetable portions precisely are 32% more successful with weight management goals. Roma tomatoes' consistent shape and size make them particularly easy to measure accurately compared to irregularly shaped produce.

Complete Nutritional Profile Beyond Calories

While the low calorie count makes Roma tomatoes appealing for diet-conscious eaters, their nutritional value extends far beyond just being low in calories. A medium Roma tomato provides:

• 17% of your daily vitamin C needs
• 8% of recommended vitamin A
• Significant lycopene content (enhanced when cooked)
• 2 grams of dietary fiber
• Essential potassium and magnesium

A 2023 study published in the Journal of Food Composition and Analysis confirmed that Roma tomatoes contain higher concentrations of certain antioxidants compared to round varieties due to their thicker flesh and lower water content. This makes them particularly valuable for both flavor and nutrition in cooking applications.

Maximizing Roma Tomatoes in Your Diet

Understanding the calorie content is just the beginning. Here's how to make the most of Roma tomatoes in various dietary approaches:

For Weight Management

With only 22 calories per medium tomato, Roma tomatoes add volume and flavor to meals without significant caloric impact. Try these strategies:

• Replace higher-calorie sandwich ingredients with sliced Roma tomatoes
• Use as a base for low-calorie sauces instead of store-bought options
• Add to omelets for flavor without adding fat

For Blood Sugar Management

With a glycemic load of just 1, Roma tomatoes are an excellent choice for those monitoring blood sugar. The fiber content helps slow glucose absorption, making them particularly beneficial when eaten with carbohydrate-rich foods.

For Meal Prep Efficiency

Roma tomatoes' dense flesh and lower water content make them ideal for meal prep. Unlike juicier varieties, they maintain their structure better when cooked and stored, reducing waste and preserving nutritional value throughout the week.

Common Questions About Roma Tomato Nutrition

Many people have specific questions about incorporating Roma tomatoes into their nutrition plans. Here are answers to the most frequently asked questions based on current nutritional science.