Calories in Medium Tomato: Exact Count & Nutrition Facts

A medium tomato (approximately 5 ounces or 148 grams) contains just 22 calories, making it an excellent low-calorie addition to any diet. This nutrient-dense fruit provides essential vitamins and minerals with minimal energy intake.

Understanding exactly how many calories are in a medium tomato helps you make informed choices for meal planning, weight management, and overall nutrition. Whether you're tracking your daily intake or simply curious about this kitchen staple, knowing the precise nutritional value matters.

What Defines a Medium Tomato?

When nutritionists and dietary guidelines refer to a "medium tomato," they mean a standard globe tomato weighing approximately 148 grams (5 ounces). This size typically measures about 2.6 inches in diameter—roughly the size of a tennis ball. Many people mistakenly assume all tomatoes have the same calorie count, but size variations significantly impact nutritional values.

Tomato Size	Weight	Calories	Carbohydrates
Small (plum)	100g	18 cal	3.9g
Medium (globe)	148g	22 cal	4.8g
Large (beefsteak)	182g	33 cal	7.0g
Cherry tomatoes (10 pieces)	100g	27 cal	5.8g

This comparison, based on USDA FoodData Central database, shows how dramatically calorie counts change with tomato size. Always consider actual weight when tracking calories rather than assuming standard serving sizes.

Nutritional Profile of a Medium Tomato

Beyond just calories, a medium tomato delivers impressive nutritional value. According to the USDA National Nutrient Database, that same 148-gram tomato provides:

• 95% water content - excellent for hydration
• 1.5 grams of dietary fiber (6% of daily value)
• 28% of your daily vitamin C needs
• 20% of recommended vitamin K
• Significant potassium and lycopene
• Negligible fat and protein (0.2g each)

The vibrant red color comes from lycopene, a powerful antioxidant associated with numerous health benefits. Research published in the Journal of Nutrition shows that lycopene absorption actually increases when tomatoes are cooked or processed, though raw tomatoes provide the highest vitamin C content.

Practical Applications for Your Diet

With only 22 calories, medium tomatoes fit perfectly into various dietary approaches:

• Weight management: Add volume to meals without significant calories—slice onto sandwiches instead of higher-calorie toppings
• Diabetes management: Low glycemic index (20-30) makes tomatoes suitable for blood sugar control
• Meal prep: Include in salads, salsas, or as a snack with a sprinkle of herbs for flavor without added calories
• Daily nutrition: Just two medium tomatoes provide over half your daily vitamin C requirement

Dietitians at the Mayo Clinic recommend incorporating tomatoes into at least two meals daily due to their nutrient density and versatility. The American Heart Association recognizes tomatoes as part of heart-healthy eating patterns because of their potassium content and absence of sodium.

Contextual Considerations for Tomato Calories

While 22 calories represents the standard value for a medium tomato, several factors can influence actual calorie content:

• Ripeness level: Fully ripe tomatoes contain slightly more natural sugars (and thus marginally more calories) than underripe ones
• Growing conditions: Soil quality and sunlight exposure affect sugar content
• Preparation method: Raw tomatoes maintain their 22-calorie count, while cooked or processed versions may concentrate sugars slightly
• Added ingredients: The real calorie impact comes from what you add—olive oil, cheese, or dressings can dramatically increase the total

For accurate tracking, weigh your tomatoes rather than estimating size. A kitchen scale provides the most reliable measurement for calorie counting purposes.

Tomato Varieties and Their Caloric Differences

Not all tomatoes are nutritionally identical. While the standard globe tomato contains 22 calories at medium size, other varieties differ:

• Roma/plum tomatoes: Slightly denser with 20 calories for a medium specimen (135g)
• Cherry tomatoes: Higher sugar concentration means 27 calories per 100g serving
• Beefsteak tomatoes: Much larger size means a single medium specimen (182g) contains 33 calories
• Heirloom varieties: Calorie content varies by specific type but generally aligns with standard globe tomatoes

Regardless of variety, tomatoes remain one of the lowest-calorie produce options available. Their high water and fiber content creates satiety while contributing minimally to daily calorie intake.

Tomatoes in Historical Nutrition Context

Nutrition science has evolved in how we understand tomatoes. In the 1970s, tomatoes were primarily valued for vitamin C content. By the 1990s, research began highlighting lycopene's benefits. Modern nutritional analysis, like that from the USDA's updated FoodData Central system, provides comprehensive micronutrient profiles that help us appreciate tomatoes' full nutritional value beyond just calorie counting.

Common Questions About Tomato Nutrition

How many medium tomatoes can I eat daily for weight loss?

You can safely enjoy 3-4 medium tomatoes daily as part of a weight loss plan. With only 22 calories each, they add volume and nutrients without significant calorie impact. Their high water and fiber content promotes fullness between meals.

Do tomatoes lose calories when cooked?

Cooking doesn't reduce calories in tomatoes, but it can concentrate them as water evaporates. A medium raw tomato has 22 calories, while the same weight of cooked tomato might have slightly more due to reduced water content. However, cooking increases lycopene availability, enhancing nutritional benefits.

Are canned tomatoes higher in calories than fresh?

Canned tomatoes have similar calorie content to fresh (about 27 calories per 100g), but check labels for added ingredients. Plain canned tomatoes in juice or water maintain similar nutritional profiles, while those with added salt, sugar, or oil significantly increase sodium and calorie content.

Can tomatoes help with hydration?

Absolutely. Tomatoes consist of 95% water, making them excellent for hydration. A medium tomato provides approximately 140ml of water along with electrolytes like potassium, which helps your body retain that hydration more effectively than water alone.

Why do some sources show different calorie counts for tomatoes?

Variations occur due to differences in tomato varieties, growing conditions, and measurement methods. The USDA standardizes to 148g for a medium tomato (22 calories), but actual weights vary. Some sources use rounded weights or different varieties, causing slight discrepancies in reported values.