Calories in One Tomato: Exact Count by Size (2025 Data)

A single medium-sized tomato (approximately 148 grams) contains about 22 calories, making it an excellent low-calorie addition to any diet. This nutritional powerhouse also delivers essential vitamins, minerals, and antioxidants with minimal energy intake.

Understanding Tomato Calorie Content by Size

When tracking your daily nutrition, knowing the precise calorie count for different tomato sizes is essential. The USDA's FoodData Central provides the most reliable measurements for various tomato types:

Tomato Type	Average Weight	Calories	Carbohydrates	Key Nutrients
Medium tomato	148 g	22	4.8 g	Vitamin C (28% DV), Vitamin K (12% DV), Potassium
Large tomato	182 g	33	7.5 g	Higher lycopene content, more fiber
Small tomato	100 g	18	3.9 g	Concentrated vitamin profile per gram
Cherry tomato (each)	12 g	3	0.6 g	Higher sugar concentration, portable snack option

This nutritional fact comparison shows how tomato size directly impacts calorie content. Unlike many fruits where size variations dramatically change nutritional value, tomatoes maintain their nutrient density regardless of size. The USDA has consistently documented these measurements since establishing standardized food composition databases in the 1980s, with minor updates reflecting modern agricultural practices.

Why Tomato Calorie Counts Matter for Your Diet

Understanding the calorie content of single tomatoes helps with precise meal planning. For those monitoring daily intake, a medium tomato represents just 1% of a standard 2,000-calorie diet. What makes tomatoes particularly valuable is their exceptional nutrient-to-calorie ratio:

• Hydration factor - Tomatoes are 95% water, contributing to daily fluid needs
• Fiber content - Each medium tomato provides 1.5 grams of dietary fiber
• Lycopene concentration - This powerful antioxidant becomes more bioavailable when tomatoes are cooked
• Natural sweetness - With only 2.6 grams of natural sugar per medium tomato, they satisfy cravings without blood sugar spikes

Unlike processed low-calorie foods that sacrifice nutrition for reduced calories, tomatoes deliver substantial health benefits while remaining exceptionally low in energy density. This makes them ideal for weight management without compromising nutritional quality.

Practical Applications for Daily Nutrition Tracking

When incorporating tomatoes into your meal planning, consider these practical scenarios:

For Weight Management

Adding one medium tomato (22 calories) to meals increases volume without significant calorie impact. This technique, known as volumetrics, helps create satisfying portions while maintaining calorie goals. For example, adding tomatoes to an omelet increases the meal's size by 30% with minimal calorie addition.

For Blood Sugar Control

With a glycemic load of just 1, tomatoes won't disrupt blood sugar levels. This makes them ideal for diabetic meal planning. The fiber content helps slow carbohydrate absorption from other foods when eaten together.

For Nutrient Optimization

To maximize lycopene absorption, pair tomatoes with healthy fats. A simple salad with one medium tomato, 5g of olive oil, and leafy greens creates a nutritionally complete meal under 100 calories. The fat content increases lycopene bioavailability by up to 400% according to research published in the American Journal of Clinical Nutrition.

Factors That Influence Tomato Calorie Content

While the standard measurements provide reliable guidance, several factors can cause minor variations in tomato calorie counts:

• Varietal differences - Heirloom varieties may contain slightly more natural sugars than standard grocery store tomatoes
• Ripeness level - Fully ripe tomatoes contain marginally more carbohydrates (and thus calories) than underripe ones
• Growing conditions - Soil composition and sunlight exposure affect sugar concentration
• Preparation methods - Cooking concentrates sugars slightly, while draining liquid from sauces reduces overall calories

These variations typically affect calorie counts by less than 10%, making the standard USDA measurements sufficiently accurate for most nutritional tracking purposes. The Academy of Nutrition and Dietetics confirms that for general dietary planning, these minor fluctuations don't significantly impact overall nutrition goals.

Tomatoes in Historical Dietary Context

Tomatoes have evolved significantly since their introduction to European cuisine in the 16th century. Originally grown as ornamental plants due to fears they were poisonous, tomatoes gradually became dietary staples. Modern breeding has focused on:

• Increased disease resistance (1940s-1960s)
• Extended shelf life (1970s-1990s)
• Nutritional enhancement (2000s-present)

Interestingly, historical tomato varieties often contained slightly higher natural sugar content, which would translate to marginally more calories by weight. Today's nutritionally optimized varieties maintain excellent flavor while delivering consistent, reliable nutritional profiles that support modern dietary tracking needs.

Common Questions About Tomato Nutrition

Many people have specific questions about incorporating tomatoes into their nutrition plans. Here are answers to the most frequently asked questions:

Do different colored tomatoes have different calorie counts?

Calorie content remains remarkably consistent across tomato colors. Red, yellow, and orange varieties all contain approximately 18-22 calories per 100g. The primary differences lie in their phytonutrient profiles rather than caloric value.

How do canned tomatoes compare calorie-wise to fresh tomatoes?

Plain canned tomatoes have nearly identical calorie content to fresh tomatoes (about 18 calories per 100g). However, varieties with added ingredients like salt, sugar, or tomato paste will have higher calorie counts. Always check labels for exact nutritional information.

Are tomato seeds and skin included in the calorie count?

Yes, standard nutritional measurements include both seeds and skin. The skin actually contains concentrated fiber and antioxidants, contributing to the tomato's overall nutritional value without significantly increasing calories.

Does cooking tomatoes increase their calorie content?

Cooking doesn't increase the actual calorie content, but it can concentrate sugars by reducing water content. A cup of cooked tomatoes may contain slightly more calories than a cup of raw tomatoes due to this concentration effect, though the difference is minimal for typical serving sizes.

How many tomatoes can I eat while staying under 100 calories?

You could eat approximately 4-5 medium tomatoes (about 740g total) while staying under 100 calories. This substantial volume provides significant fiber, vitamins, and hydration with minimal calorie impact, making tomatoes exceptionally valuable for calorie-conscious eating.