One cup (149g) of cherry tomatoes contains just 27 calories, making them an excellent low-calorie snack option packed with essential nutrients like vitamin C, potassium, and lycopene.
Curious about cherry tomato calories and how they fit into your healthy eating plan? You're not alone. Millions search for this information daily as they track their nutrition or seek tasty, guilt-free snacks. Whether you're counting calories for weight management, meal planning, or simply making informed food choices, understanding the precise nutritional value of cherry tomatoes is essential.
Cherry Tomato Nutrition Facts: The Complete Breakdown
Let's dive into the specific nutritional profile of cherry tomatoes based on data from the USDA FoodData Central database. These bite-sized powerhouses deliver impressive nutrition in a minimal calorie package.
| Nutrient | Per 100g | Per 1 Cup (149g) |
|---|---|---|
| Calories | 18 kcal | 27 kcal |
| Total Fat | 0.2g | 0.3g |
| Carbohydrates | 3.9g | 5.8g |
| Dietary Fiber | 1.2g | 1.8g |
| Sugars | 2.5g | 3.7g |
| Protein | 0.9g | 1.3g |
| Vitamin C | 13.7mg (23% DV) | 20.4mg (34% DV) |
| Potassium | 237mg (7% DV) | 353mg (10% DV) |
This nutritional profile comes from the USDA's comprehensive food composition database (FoodData Central ID: 11529), the gold standard for nutritional information in the United States. Cherry tomatoes provide substantial nutritional value with minimal caloric impact, making them ideal for various dietary approaches.
Why Cherry Tomatoes Stand Out Nutritionally
Beyond their low calorie count, cherry tomatoes offer several nutritional advantages that set them apart from larger tomato varieties. Research published in the Journal of Agricultural and Food Chemistry indicates that smaller tomato varieties like cherries often contain higher concentrations of certain phytonutrients compared to standard tomatoes.
The vibrant red color signals a rich lycopene content, a powerful antioxidant associated with numerous health benefits. Unlike larger tomatoes, cherry varieties typically have a higher skin-to-flesh ratio, which matters because many beneficial compounds concentrate in the skin.
Practical Applications: Using Cherry Tomatoes in Your Diet
Understanding cherry tomato calories becomes truly valuable when you apply this knowledge to real-world eating scenarios. Here's how to maximize their benefits:
- Perfect snack option: A full cup provides just 27 calories while delivering 34% of your daily vitamin C needs
- Salad booster: Add a cup to your greens for minimal calorie impact with maximum flavor and nutrition
- Meal prep friendly: Pre-washed cherry tomatoes require no preparation and maintain freshness longer than cut tomatoes
- Flavor enhancer: Roast with olive oil and herbs for a low-calorie sauce base (adds about 50 calories per cup)
Cherry Tomatoes vs. Regular Tomatoes: Nutritional Comparison
Many people wonder how cherry tomatoes compare nutritionally to standard globe tomatoes. While similar, there are some noteworthy differences:
| Nutrient | Cherry Tomatoes (1 cup) | Regular Tomatoes (1 cup) |
|---|---|---|
| Calories | 27 | 32 |
| Vitamin C | 20.4mg (34% DV) | 17mg (28% DV) |
| Lycopene | Approx. 2.5mg | Approx. 7mg |
| Sugar Content | 3.7g | 4.8g |
While regular tomatoes contain more total lycopene per cup due to their larger size, cherry tomatoes offer a slightly higher concentration of vitamin C and a sweeter taste profile with marginally less sugar. Both varieties provide excellent nutritional benefits with minimal calories.
Context Matters: When Cherry Tomato Calories Count Most
Understanding the context in which cherry tomato calories become particularly relevant can help you make smarter food choices. For individuals following strict calorie-controlled diets (1,200-1,500 calories daily), even small calorie savings matter significantly. In these cases, choosing cherry tomatoes over higher-calorie snacks can create meaningful daily deficits.
However, for most healthy adults following balanced eating patterns, the focus should shift from mere calorie counting to nutritional density. Cherry tomatoes deliver exceptional nutrient-to-calorie ratio, making them valuable regardless of specific calorie targets. The Academy of Nutrition and Dietetics emphasizes that foods like cherry tomatoes provide essential vitamins and minerals without excessive caloric intake, supporting overall dietary quality.
Maximizing Benefits: Smart Cherry Tomato Consumption Tips
To get the most from your cherry tomatoes while maintaining their low-calorie advantage:
- Avoid added sugars: Skip pre-packaged cherry tomatoes with seasoning blends that often contain hidden sugars
- Pair wisely: Combine with healthy fats like olive oil or avocado to enhance absorption of fat-soluble nutrients
- Storage matters: Keep at room temperature until fully ripe, then refrigerate to maintain freshness and nutritional value
- Seasonal selection: Choose in-season tomatoes (typically summer through early fall) for optimal flavor and nutrient density
Remember that preparation methods significantly impact the overall calorie count. While raw cherry tomatoes contain just 27 calories per cup, adding dressings or cooking with oils increases the total. A simple vinaigrette (1 tablespoon) adds approximately 80 calories, while roasting with olive oil adds about 120 calories per cup.
Frequently Asked Questions
How many cherry tomatoes equal 100 calories?
You would need to eat approximately 3.7 cups (about 550g or 370 individual cherry tomatoes) to reach 100 calories. This substantial volume demonstrates why cherry tomatoes make an excellent low-calorie, high-volume food for weight management.
Are cherry tomatoes good for weight loss?
Yes, cherry tomatoes are excellent for weight loss due to their low calorie density (just 18 calories per 100g) and high water content (95%). They provide volume and satisfaction with minimal calories, helping you feel full while staying within calorie goals. Their fiber content also supports digestive health and satiety.
Do cherry tomatoes have more sugar than regular tomatoes?
Actually, cherry tomatoes contain slightly less sugar per cup (3.7g) compared to regular tomatoes (4.8g). However, cherry tomatoes often taste sweeter because their smaller size concentrates flavors. Both varieties contain natural sugars that come with fiber and nutrients, making them healthy choices even for those monitoring sugar intake.
Can I eat cherry tomatoes on a low-carb diet?
Absolutely. With only 5.8g of carbohydrates per cup (149g), including 1.8g of fiber, cherry tomatoes fit well within most low-carb eating plans. The net carbs (total carbs minus fiber) amount to just 4g per cup, making them an excellent choice for keto and other carb-conscious diets when consumed in reasonable portions.
How should I store cherry tomatoes to maintain freshness and nutrition?
Store unwashed cherry tomatoes at room temperature away from direct sunlight until fully ripe. Once ripe, transfer to the refrigerator in a single layer to slow further ripening. Avoid washing until ready to eat, as moisture accelerates spoilage. Properly stored, they maintain optimal nutrient content for 5-7 days after ripening.
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