Tomato Calories: 22 Calories Per Medium Tomato (Exact Breakdown)

One medium raw tomato (approximately 123 grams) contains just 22 calories, making it an exceptionally low-calorie food perfect for weight management and healthy eating plans. Tomatoes are primarily water (95%) with minimal fat and protein, but packed with essential vitamins and antioxidants that deliver significant nutritional value beyond their calorie count.

Discover exactly how tomatoes fit into your nutrition goals with this comprehensive guide. Whether you're tracking calories for weight loss, managing diabetes, or simply curious about this kitchen staple, you'll get precise data on tomato varieties, preparation impacts, and practical ways to maximize their nutritional benefits without compromising flavor.

Tomato Nutrition: The Complete Calorie Breakdown

Tomatoes are among the most nutritionally efficient foods you can eat. That same medium tomato (123g) delivers not just 22 calories, but also:

• 170mg of potassium (5% of daily value)
• 27mg of vitamin C (30% of daily value)
• 833IU of vitamin A (17% of daily value)
• 1.5g of dietary fiber (6% of daily value)
• Negligible fat (0.4g) and protein (1.3g)

According to the USDA FoodData Central, the calorie content remains remarkably consistent across varieties, with minor variations based on size and water content. This nutritional powerhouse earns its place as a dietary staple worldwide.

Tomato Type	Size	Calories	Carbohydrates (g)	Key Nutrients
Medium Raw Tomato	123g	22	4.8	Vitamin C, Lycopene, Potassium
Cherry Tomatoes	149g (about 10)	27	6.0	Vitamin A, Vitamin C, Folate
Roma Tomato	148g	31	7.0	Lycopene, Vitamin K, Fiber
Tomato Juice (unsalted)	248g (1 cup)	41	8.5	Vitamin C, Lycopene, Potassium
Tomato Paste	106g (½ cup)	56	13.0	Lycopene (concentrated), Fiber

This USDA-verified comparison shows how preparation methods affect nutritional density. While raw tomatoes offer the lowest calorie count, processed forms like paste concentrate nutrients (and calories) through water removal. Understanding these differences helps you make informed choices based on your dietary goals.

How Tomato Preparation Changes Calorie Impact

What you do with tomatoes matters more than the tomatoes themselves when tracking calories. Consider these real-world scenarios:

• Raw in salads: A cup of chopped tomatoes adds just 32 calories to your meal
• Cooked in sauces: One cup of marinara typically contains 70-90 calories (mostly from added ingredients)
• Dried tomatoes: A quarter cup has approximately 120 calories due to concentrated sugars
• With oil: One tablespoon of olive oil adds 120 calories to your tomato dish

The Harvard T.H. Chan School of Public Health emphasizes that while tomatoes themselves remain low-calorie, common preparation methods can significantly alter their nutritional profile. Their research shows that cooking tomatoes actually increases lycopene bioavailability by up to 35%, making cooked tomatoes more nutritionally valuable despite slightly higher calorie density.

Tomatoes in Real-World Diet Planning

Professional nutritionists consistently recommend tomatoes for multiple dietary approaches:

• Weight loss: High water content creates volume eating for minimal calories
• Diabetes management: Low glycemic load (3) prevents blood sugar spikes
• Heart health: Potassium content helps regulate blood pressure
• Antioxidant boost: Lycopene content fights cellular damage

Registered dietitians note that tomatoes' versatility makes them ideal for meeting vegetable intake goals without calorie counting anxiety. A study published in the American Journal of Clinical Nutrition found that participants who consumed tomato-rich diets reported higher satisfaction levels while maintaining caloric deficits compared to those on restrictive low-calorie plans.

Debunking Common Tomato Calorie Myths

Despite being nutritionally straightforward, several misconceptions persist:

• Myth: All tomatoes have the same calorie count
  Truth: While differences are minor, cherry tomatoes have slightly more sugar per ounce than larger varieties
• Myth: Cooking destroys all nutritional value
  Truth: Heat actually enhances lycopene availability while preserving most vitamins
• Myth: Tomato products are high in calories
  Truth: Unsweetened tomato sauces and juices remain low-calorie; added sugars create the difference

Understanding these nuances helps you make informed choices that align with your health objectives. The key takeaway? Tomatoes remain one of nature's most efficient nutrient delivery systems regardless of preparation method.

Practical Tips for Maximizing Tomato Benefits

Implement these evidence-based strategies to get the most from your tomatoes:

• Pair with healthy fats: Add a teaspoon of olive oil to salads to boost lycopene absorption by 400%
• Choose vine-ripened: They contain up to 20% more vitamin C than artificially ripened varieties
• Store properly: Keep at room temperature until fully ripe, then refrigerate to extend freshness
• Use the seeds and jelly: This nutrient-dense part contains most of the tomato's vitamin C
• Season wisely: Herbs like basil enhance flavor without adding calories

These practical techniques, recommended by culinary nutrition experts, help you maximize both flavor and nutritional benefits while maintaining precise calorie control.

Do different colored tomatoes have different calorie counts?

Calorie content remains nearly identical across tomato colors. Red, yellow, and orange varieties all contain approximately 18-22 calories per 100g. Color variations affect antioxidant profiles (like lycopene in red tomatoes or beta-carotene in yellow varieties) but not calorie density.

How many calories are in tomato soup?

Homemade tomato soup made from fresh tomatoes contains about 40-60 calories per cup. Canned varieties range from 80-150 calories per cup depending on added ingredients. Cream-based versions can reach 200+ calories per cup primarily from dairy content.

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss due to their high water content (95%), low calorie density, and fiber content. A medium tomato provides just 22 calories while creating satiety. Their natural sweetness also helps satisfy sugar cravings without added calories.

Does cooking tomatoes increase their calorie content?

Cooking doesn't increase calories in tomatoes themselves, but reduces water content which concentrates nutrients and sugars. A cup of raw tomatoes (32 calories) becomes about 50 calories when cooked down, but you'd consume less volume. The real calorie impact comes from added ingredients like oil or sugar during cooking.

How many tomatoes can I eat daily for optimal health?

Most nutritionists recommend 2-3 servings of tomatoes daily (about 2 medium tomatoes). This provides optimal lycopene intake without excessive natural sugars. Variety matters - rotating between raw, cooked, and processed forms maximizes different nutrient benefits while keeping calorie intake balanced.