Calories in a Tomato: Exact Count by Size and Type

One medium-sized tomato (approximately 123 grams) contains just 22 calories, making it an excellent low-calorie food choice for weight management and healthy eating plans.

When tracking your daily nutrition, understanding the exact calorie content of common foods like tomatoes is essential. Whether you're meal prepping, following a specific diet, or simply curious about your food's nutritional value, knowing how many calories are in a tomato helps you make informed dietary choices without sacrificing flavor or nutrition.

Tomato Calorie Content by Variety and Size

Not all tomatoes are created equal when it comes to calorie content. The specific variety and size significantly impact the total calories. Below is a comprehensive breakdown of calories in different tomato types based on data from the USDA FoodData Central database:

Tomato Type	Typical Size	Calories	Carbohydrates	Water Content
Medium raw tomato	123g	22	4.8g	95%
Roma tomato	62g	11	2.6g	94%
Cherry tomato	12g	3	0.6g	95%
Beefsteak tomato	182g	33	7.1g	94%
Tomato juice (unsalted)	248g (1 cup)	41	8.9g	94%

This tomato nutrition comparison chart demonstrates why tomatoes are considered one of the most nutrient-dense, low-calorie vegetables available. Despite their minimal calorie count, tomatoes deliver significant nutritional benefits that extend far beyond basic energy content.

Why Tomato Calories Matter in Your Diet

Understanding calories per tomato serving is particularly valuable for several dietary contexts:

• Weight management - Tomatoes provide volume and satisfaction with minimal caloric impact
• Diabetes management - Their low glycemic index and carbohydrate content make them diabetes-friendly
• Keto and low-carb diets - Tomatoes fit within moderate carb restrictions when portion-controlled
• General healthy eating - They contribute to the recommended daily vegetable intake without adding significant calories

According to the USDA FoodData Central, tomatoes consist of approximately 95% water, which explains their exceptionally low calorie density. This high water content contributes to satiety while keeping calorie counts minimal—a perfect combination for those monitoring their daily intake.

Tomato Nutrition Beyond Calories

While the calorie count in tomatoes is impressively low, their nutritional value extends far beyond just energy content. A medium tomato provides:

• Approximately 28% of your daily vitamin C needs
• About 20% of your recommended vitamin K
• Nearly 9% of your daily potassium intake
• Significant amounts of lycopene, a powerful antioxidant
• Trace amounts of vitamin A, folate, and other essential nutrients

The Mayo Clinic highlights that lycopene in tomatoes may offer cardiovascular benefits and potentially reduce certain cancer risks. What makes tomatoes remarkable is how they deliver these substantial health benefits while contributing minimally to daily calorie totals.

Practical Tips for Using Tomatoes in Calorie-Conscious Eating

Knowing how many calories are in a tomato is just the beginning. Here's how to maximize their benefits in your diet:

1. Use as a volume booster - Add chopped tomatoes to meals to increase portion size without significantly increasing calories
2. Create low-calorie sauces - Blend tomatoes with herbs for flavorful pasta sauces under 50 calories per serving
3. Replace higher-calorie ingredients - Use tomato slices instead of cheese or avocado in sandwiches
4. Monitor added ingredients - Remember that while tomatoes themselves are low-calorie, additions like oil, cheese, or dressings significantly increase the total
5. Choose appropriate portions - For strict calorie counting, measure tomatoes rather than estimating

When following specific dietary plans, understanding the exact calorie content of tomatoes helps you stay within your targets while enjoying flavorful, nutrient-rich foods. For example, in a 1,500-calorie diet, you could consume approximately 15 medium tomatoes and still stay within your daily limit while gaining valuable nutrients.

Common Misconceptions About Tomato Calories

Several myths persist about tomato nutrition that deserve clarification:

• "All tomatoes have the same calorie count" - As shown in our comparison chart, size and variety significantly impact total calories
• "Cooked tomatoes have more calories than raw" - Cooking concentrates nutrients but doesn't increase calorie content per gram; portion size matters more
• "Tomato products are just as low-calorie as fresh tomatoes" - Processed tomato products often contain added sugars or salt that increase calorie density
• "Eating tomatoes alone will help you lose weight" - While tomatoes support weight management, overall calorie balance determines weight loss

These distinctions highlight why understanding the specific calories in different tomato preparations is crucial for accurate nutritional tracking.

Tomato Calorie Context: When Information Applies

While the standard calorie information for tomatoes is generally consistent, certain contexts affect how this information applies to your diet:

• Preparation methods - Raw tomatoes maintain their low-calorie profile, while adding oil, cheese, or dressings significantly increases total calories
• Dietary restrictions - For very low-calorie diets (under 1,200 calories), even tomato calories become significant
• Medical conditions - Those with specific conditions like kidney disease may need to monitor potassium content rather than just calories
• Individual metabolism - Calorie needs vary based on age, gender, activity level, and health status

Understanding these contextual factors ensures you apply tomato calorie information appropriately to your specific dietary needs rather than following generic advice that might not suit your situation.

Maximizing Tomato Benefits in Your Daily Nutrition

To fully leverage tomatoes' nutritional advantages while managing calorie intake:

• Include tomatoes in at least two meals daily to boost vegetable intake
• Pair tomatoes with healthy fats (like olive oil) to enhance lycopene absorption
• Use tomatoes as the base for low-calorie soups and stews
• Substitute higher-calorie ingredients with tomatoes in recipes
• Track your tomato consumption alongside other foods for accurate calorie counting

By understanding both the calorie content of tomatoes and their broader nutritional profile, you can make informed decisions that support your health goals without sacrificing flavor or satisfaction.

How many calories are in one medium tomato?

One medium-sized tomato (approximately 123 grams) contains 22 calories according to USDA FoodData Central.

Are cherry tomatoes lower in calories than regular tomatoes?

Cherry tomatoes have about 3 calories each (12g), which is proportionally similar to larger tomatoes. The calorie density per gram remains consistent across tomato varieties.

Do cooked tomatoes have more calories than raw tomatoes?

Cooking doesn't increase the calorie content of tomatoes themselves, but it can concentrate nutrients and potentially add calories if oil or other ingredients are used in the cooking process.

Can I eat unlimited tomatoes while dieting?

While tomatoes are very low in calories, consuming excessive amounts could still contribute to your daily calorie total. For most diets, moderate tomato consumption (3-5 medium tomatoes daily) fits within healthy eating patterns.

How do tomatoes compare to other vegetables in terms of calories?

Tomatoes are among the lowest-calorie vegetables, similar to zucchini and celery. They contain fewer calories than starchy vegetables like potatoes or corn, but slightly more than leafy greens like spinach.