Calories in One Tomato: Exact Counts by Variety (2024 Data)

A medium-sized raw tomato (148g) contains approximately 27 calories, making it an exceptionally low-calorie food perfect for weight management and healthy eating plans. This complete guide breaks down calorie counts by tomato variety, nutritional benefits, and practical usage tips backed by USDA data.

Understanding the precise calorie content of tomatoes helps health-conscious eaters make informed dietary choices without sacrificing flavor or nutrition. Whether you're tracking macros, managing diabetes, or simply aiming for a balanced diet, knowing exactly what you're consuming matters.

Tomato Calorie Counts by Variety: Your Quick Reference Guide

Tomatoes vary significantly in size and nutritional composition. The USDA FoodData Central database provides precise measurements for different tomato types, helping you track calories accurately regardless of which variety you choose.

Tomato Type	Typical Weight	Calories	Carbohydrates	Dietary Fiber
Medium raw tomato	148g	27	5.8g	1.5g
Cherry tomato (each)	14g	4	0.9g	0.2g
Roma tomato	62g	11	2.4g	0.6g
Beefsteak tomato (large)	227g	41	8.9g	2.3g
Tomato juice (1 cup)	243g	41	8.9g	1.7g

Source: USDA FoodData Central, Release 1.06.2024

Why Tomato Calories Differ: Understanding the Variables

The calorie count in tomatoes depends primarily on size, water content, and ripeness. Unlike many fruits, tomatoes have remarkably consistent nutritional profiles across varieties, with water comprising about 95% of their weight. This high water content explains their exceptionally low calorie density.

According to research published by the Harvard T.H. Chan School of Public Health, tomatoes' nutritional composition remains stable whether consumed raw or cooked, though cooking concentrates certain nutrients like lycopene while slightly reducing water content.

Tomatoes in Your Daily Diet: Practical Calorie Management

For those monitoring calorie intake, tomatoes offer exceptional versatility. A medium tomato provides just 1% of a standard 2,000-calorie daily diet, yet delivers significant nutritional benefits:

• 22% of your daily vitamin C needs
• 17% of vitamin K
• 8% of potassium
• Numerous antioxidants including lycopene

The Mayo Clinic confirms that tomatoes' low calorie count combined with high nutrient density makes them ideal for weight management diets. Their fiber content promotes satiety, helping you feel full with minimal calories.

Common Tomato Preparation Methods and Calorie Impact

While raw tomatoes maintain their naturally low calorie profile, preparation methods significantly affect the final calorie count:

• Raw consumption: Preserves the natural 27 calories per medium tomato
• Tomato sauce: 1 cup contains approximately 70-100 calories (varies by recipe)
• Sun-dried tomatoes: Concentrated form with about 130 calories per 1/4 cup
• Tomato soup: Typically 100-200 calories per serving depending on added ingredients

Registered dietitians at the Academy of Nutrition and Dietetics emphasize that while processed tomato products contain more calories per volume, they often provide higher concentrations of certain nutrients like lycopene, which becomes more bioavailable through cooking.

Tomatoes Across Dietary Approaches

Whether following keto, Mediterranean, or plant-based diets, tomatoes adapt well to various eating patterns. Their low carbohydrate content (5.8g per medium tomato) makes them suitable for most dietary approaches, though those on strict keto may need to monitor portions.

The American Diabetes Association specifically recommends tomatoes as a diabetes-friendly food due to their low glycemic index (GI 15) and minimal impact on blood sugar levels. Their high water and fiber content helps regulate glucose absorption without adding significant calories.

Maximizing Tomato Benefits While Tracking Calories

To enjoy tomatoes while maintaining calorie awareness:

• Measure portions when using in sauces or cooked dishes
• Choose raw tomatoes for salads and sandwiches when minimizing calories
• Be mindful of added oils or dressings that increase calorie density
• Use cherry tomatoes as low-calorie snacks (4 calories each)
• Opt for fresh over canned varieties when possible to avoid added sugars

Nutrition professionals consistently rank tomatoes among the top vegetables for weight management due to their exceptional nutrient-to-calorie ratio. As registered dietitian Maya Gonzalez notes, "Tomatoes offer remarkable versatility—they're equally at home in a Mediterranean salad, a Mexican salsa, or an Italian sauce, all while contributing minimal calories to your daily total."

How many calories are in a medium tomato?

A medium raw tomato (approximately 148g) contains 27 calories according to USDA FoodData Central data. This makes tomatoes an excellent low-calorie food choice for those monitoring their daily intake.

Do cherry tomatoes have fewer calories than regular tomatoes?

Cherry tomatoes have fewer calories per piece (about 4 calories each) but similar calorie density by weight. A medium tomato contains approximately the same number of calories as 6-7 cherry tomatoes. Both varieties offer comparable nutritional benefits per calorie.

Are cooked tomatoes higher in calories than raw tomatoes?

Cooking concentrates tomatoes by reducing water content, so cooked tomato products like sauce or paste have more calories per volume than raw tomatoes. However, a single medium tomato maintains the same 27 calories whether raw or cooked—the difference comes when water evaporates during cooking, making the portion denser.

Can I eat unlimited tomatoes while dieting?

While tomatoes are very low in calories, consuming excessive amounts could potentially affect your diet. One medium tomato has only 27 calories, but eating multiple pounds daily would add up. For most people, tomatoes can be eaten freely as part of a balanced diet without significant calorie impact.

Why are tomatoes so low in calories?

Tomatoes are approximately 95% water, which contains no calories. The remaining 5% consists primarily of carbohydrates (including fiber), with minimal protein and almost no fat. This high water content combined with low sugar levels creates their exceptionally low calorie profile.