Calories in One Medium Tomato: Exact Count & Nutrition Facts

A medium tomato (approximately 123 grams) contains just 22 calories, making it an excellent low-calorie addition to any balanced diet. This vibrant fruit delivers essential nutrients with minimal energy impact, perfect for weight management and overall health.

Understanding the precise nutritional value of everyday foods helps you make informed dietary choices without unnecessary complexity. Let's explore exactly what makes tomatoes such a nutritionally smart option for your meals.

What Defines a Medium Tomato?

Before diving into calorie specifics, it's important to understand what constitutes a "medium" tomato in nutritional terms. According to the USDA's standardized food measurements, a medium tomato weighs approximately 123 grams (about 4.3 ounces) and measures roughly 2.6 inches in diameter.

This standardized measurement ensures consistency when tracking your nutritional intake, whether you're monitoring calories for weight management or simply maintaining a balanced diet.

Tomato Size	Weight (grams)	Calories	Carbohydrates (g)
Small (3" diameter)	100	18	3.9
Medium (2.6" diameter)	123	22	4.8
Large (3.3" diameter)	182	33	7.1
1 Cup Chopped	180	32	7.0

This nutritional data comes directly from the USDA FoodData Central, the authoritative source for standardized food composition information in the United States. The database provides consistent measurements that nutrition professionals and health-conscious individuals rely on for accurate dietary planning.

Why Tomato Calories Matter for Your Health

While the calorie count itself is valuable information, understanding the context of those calories provides even greater nutritional insight. Tomatoes deliver remarkable nutritional density relative to their minimal calorie content.

A single medium tomato provides:

• Nearly 28% of your daily vitamin C needs
• Approximately 20% of your recommended vitamin K
• Significant lycopene, a powerful antioxidant
• Only 4.8 grams of carbohydrates
• 1.2 grams of dietary fiber

Unlike many low-calorie foods that lack nutritional value, tomatoes offer substantial health benefits while contributing minimally to your daily calorie intake. This makes them particularly valuable for those managing weight while ensuring adequate nutrient consumption.

Practical Applications in Daily Nutrition

Knowing the exact calorie content of a medium tomato becomes immediately useful when planning meals. Consider these practical applications:

For Weight Management

When tracking calories for weight loss or maintenance, understanding that a medium tomato contributes only 22 calories allows you to incorporate this flavorful ingredient generously without significantly impacting your daily budget. This makes tomatoes an excellent choice for adding volume and satisfaction to meals while keeping calorie counts low.

For Balanced Meal Planning

Nutritionists often recommend filling half your plate with non-starchy vegetables. A medium tomato fits perfectly into this guideline, contributing minimal calories while enhancing flavor and nutrient density. Whether added to salads, sandwiches, or as a side dish, tomatoes help create satisfying meals without excessive energy intake.

Understanding Variations

While the standard medium tomato contains 22 calories, certain factors can slightly influence this count:

• Variety differences: Cherry tomatoes (about 27 calories per 100g) contain slightly more calories than standard round tomatoes (18 calories per 100g)
• Preparation methods: Adding oil, salt, or other seasonings increases the calorie count
• Ripeness level: Fully ripe tomatoes may contain marginally more natural sugars

These variations remain minimal, however, keeping tomatoes firmly in the ultra-low-calorie food category regardless of preparation.

Tomatoes in Professional Nutrition Guidance

Registered dietitians consistently recommend tomatoes as part of balanced eating patterns. The Academy of Nutrition and Dietetics highlights tomatoes as a "nutritional powerhouse" that supports heart health, skin health, and overall wellness through their rich antioxidant profile.

When following structured eating plans like the Mediterranean diet or DASH diet, tomatoes feature prominently due to their favorable nutrient-to-calorie ratio. Their versatility allows them to enhance countless dishes while contributing minimal calories but maximum flavor and nutrition.

Common Questions About Tomato Nutrition

As you incorporate more tomatoes into your diet, you might wonder about these related nutritional aspects:

Do different tomato varieties have significantly different calorie counts?

Most common tomato varieties have very similar calorie counts. A medium round tomato contains about 22 calories, while cherry tomatoes provide approximately 27 calories per 100 grams. The differences are minimal and shouldn't affect dietary planning.

Are cooked tomatoes higher in calories than raw tomatoes?

Cooking tomatoes doesn't significantly increase their calorie content. One cup of cooked tomatoes contains about 41 calories compared to 32 calories for one cup of raw chopped tomatoes. The slight difference comes from reduced water content after cooking.

Can I eat unlimited tomatoes while dieting?

While tomatoes are very low in calories, consuming excessive amounts could potentially affect blood sugar for some individuals. However, you'd need to eat an unusually large quantity (multiple pounds daily) for this to become a concern. For most people, tomatoes can be enjoyed generously as part of a healthy diet.

How do tomato calories compare to other common vegetables?

Tomatoes rank among the lowest-calorie vegetables. A medium tomato (22 calories) contains fewer calories than a medium carrot (25 calories) or a medium bell pepper (24 calories), but slightly more than celery (6 calories per medium stalk).