Roma Tomato Calories: Exact Count & Nutrition Facts

Roma tomatoes contain approximately 18-22 calories per 100 grams (about 3-4 medium slices), making them an excellent low-calorie addition to any diet. A single medium Roma tomato (about 120g) provides just 22 calories while delivering essential vitamins, fiber, and antioxidants without significant sugar or fat content.

When you're tracking your daily nutrition or looking for healthy food options, understanding the exact calorie content of common ingredients is essential. Roma tomatoes, with their dense flesh and lower water content compared to other varieties, offer a nutritionally dense option that fits perfectly into calorie-conscious meal planning.

Understanding Roma Tomato Nutrition Profile

As a nutrition specialist who's studied indigenous food traditions across Latin America (where tomatoes originated), I've analyzed countless tomato varieties for their nutritional properties. Roma tomatoes stand out for their concentrated nutrient profile relative to their minimal calorie count.

According to the USDA FoodData Central database, the precise nutritional breakdown for raw Roma tomatoes per 100 grams is:

Nutrient	Amount	% Daily Value*
Calories	18-22 kcal	1%
Total Fat	0.2 g	0%
Carbohydrates	3.9 g	1%
Dietary Fiber	1.2 g	4%
Sugars	2.6 g	-
Protein	0.9 g	2%
Vitamin C	14 mg	16%
Vitamin A	833 IU	17%
Potassium	237 mg	7%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Roma Tomatoes vs. Other Varieties: Calorie Comparison

One common question I encounter during my field research is how Roma tomatoes compare nutritionally to other popular varieties. The table below shows calorie content across common tomato types:

Tomato Variety	Calories per 100g	Calories per Medium Tomato	Water Content
Roma	18-22	22	92%
Beefsteak	16-18	35	94%
Cherry	27-30	4-5	92%
Heirloom	18-20	30	93%

While Roma tomatoes have slightly higher calories per 100g than beefsteak varieties, their denser flesh means you typically consume less volume for the same culinary purpose. This makes them particularly valuable for sauces and cooked preparations where water content matters.

Practical Serving Sizes and Calorie Management

Understanding serving sizes is crucial when incorporating Roma tomatoes into your diet. Many people underestimate portions, which can affect calorie counting accuracy.

Based on USDA dietary guidelines and my research with traditional Latin American cooking practices:

• A single medium Roma tomato (about 120g) = 22 calories
• One cup diced Roma tomatoes (approximately 180g) = 32 calories
• Half cup cooked Roma tomatoes (for sauces) = 25 calories

The context boundaries for these measurements are important: organic versus conventional growing methods don't significantly alter calorie content, though soil quality can affect nutrient density. The calorie count remains consistent whether tomatoes are raw, roasted, or stewed—though added ingredients during cooking will increase the total.

Why Roma Tomato Calorie Count Matters for Health

The low-calorie nature of Roma tomatoes makes them exceptionally valuable for several dietary approaches:

Weight Management Benefits

With only 22 calories for a medium tomato, Romas provide substantial volume and fiber (1.2g per 100g) that promotes satiety without excess calories. The high water content (92%) contributes to hydration while keeping calorie density low—making them ideal for volume eating strategies.

Nutrient Density Analysis

What makes Roma tomatoes particularly impressive is their nutrient density relative to calories. They deliver 16% of your daily vitamin C and 17% of vitamin A for just 1% of your daily calories (based on a 2,000-calorie diet). This exceptional ratio places them among the most nutritionally efficient vegetables you can consume.

Historical Nutritional Evolution

Through my research documenting indigenous food traditions, I've observed how tomato varieties have evolved nutritionally. Traditional Roma-type tomatoes grown in their native Mesoamerican regions historically had slightly higher lycopene concentrations but similar calorie profiles. Modern breeding has maintained the favorable calorie-to-nutrient ratio while improving disease resistance and yield.

Maximizing Roma Tomatoes in Your Diet

Here's how to incorporate Roma tomatoes effectively while maintaining calorie awareness:

Smart Preparation Methods

Choose preparation methods that preserve the low-calorie advantage:

• Raw in salads: Add 1-2 sliced Roma tomatoes (45 calories) to green salads for volume without excess calories
• Roasted: Roasting concentrates flavor without adding calories—perfect for 100-calorie snack plates
• Sauces: A cup of homemade Roma tomato sauce contains just 70-80 calories, far less than store-bought versions with added sugar

Daily Integration Strategies

For optimal health benefits while managing calorie intake:

• Replace higher-calorie sandwich toppings with sliced Roma tomatoes
• Use as a base for shakshuka (2-3 Roma tomatoes per serving = 50-65 calories)
• Create a low-calorie pasta sauce using 3-4 Roma tomatoes (80-90 calories per serving)

Common Misconceptions About Tomato Calories

During my field research, I've encountered several persistent myths about tomato nutrition:

• "All tomatoes have the same calorie count": Different varieties have varying densities and sugar contents affecting calories per serving
• "Cooking increases tomato calories": The tomatoes themselves don't gain calories when cooked—added ingredients do
• "Organic tomatoes have fewer calories": Growing method doesn't significantly affect calorie content, though it may impact nutrient levels

Understanding these distinctions helps you make more informed dietary choices when tracking calories from Roma tomatoes.

Practical Applications for Different Dietary Needs

Whether you're following a specific eating plan or managing health conditions, Roma tomatoes offer versatile benefits:

• For diabetes management: The low glycemic load (3.9g carbs per 100g) makes them suitable for blood sugar control
• For heart health: Potassium content (237mg per 100g) supports healthy blood pressure
• For weight loss: High water and fiber content creates fullness with minimal calories

These applications demonstrate why Roma tomatoes consistently appear in dietary recommendations from organizations like the American Heart Association and the Academy of Nutrition and Dietetics.

How many calories in one Roma tomato?

A single medium Roma tomato (approximately 120g) contains about 22 calories. This makes them an excellent low-calorie option for adding volume and nutrients to meals without significantly impacting your daily calorie count.

Are Roma tomatoes lower in calories than other tomato varieties?

Roma tomatoes have slightly higher calories per 100g (18-22) compared to beefsteak tomatoes (16-18), but their denser flesh means you typically use less volume for cooking purposes. For raw consumption, cherry tomatoes have higher calories per piece (27-30 per 100g) but are eaten in smaller quantities.

Do Roma tomatoes have sugar?

Yes, Roma tomatoes contain approximately 2.6 grams of natural sugars per 100 grams. However, this is accompanied by 1.2 grams of dietary fiber, which helps moderate blood sugar impact. The sugar content is significantly lower than most fruits and many vegetables.

Can Roma tomatoes help with weight loss?

Yes, Roma tomatoes are excellent for weight management due to their low calorie density (22 calories per medium tomato), high water content (92%), and fiber content (1.2g per 100g). They add substantial volume to meals while contributing minimal calories, helping you feel full longer.

Does cooking Roma tomatoes change their calorie content?

Cooking Roma tomatoes doesn't significantly change their inherent calorie content. A medium Roma tomato contains about 22 calories whether raw or cooked. However, cooking methods that add oil, sugar, or other ingredients will increase the total calorie count of the final dish.