Does Tomato Have Fiber? Nutrition Facts Revealed

Yes, tomatoes contain dietary fiber—approximately 1.5 grams per medium-sized raw tomato (148g). This fiber supports digestive health, helps regulate blood sugar, and contributes to the recommended daily intake of 25-38 grams for adults.

How Much Fiber Is in Tomatoes? Breaking Down the Numbers

When you're tracking your daily fiber intake, knowing the exact amounts in common foods matters. A medium raw tomato (about 148 grams) provides 1.5 grams of dietary fiber, which represents 5-6% of the recommended daily value. But fiber content varies based on tomato type and preparation:

Tomato Type	Standard Serving	Total Fiber	Fiber Percentage of Daily Value
Raw medium tomato	148g	1.5g	5-6%
Cherry tomatoes	149g (about 1 cup)	2.2g	8%
Canned tomatoes	123g (1/2 cup)	2.0g	7%
Tomato paste	60g (1/4 cup)	2.8g	10%

This data comes from the USDA FoodData Central database, the authoritative source for nutritional information in the United States. Notice how processing affects fiber content—concentrated forms like paste actually deliver more fiber per serving than fresh tomatoes.

Why Tomato Fiber Benefits Your Digestive System

Dietary fiber falls into two categories: soluble and insoluble. Tomatoes contain both types, each serving distinct functions in your body. The soluble fiber in tomatoes forms a gel-like substance that slows digestion, helping you feel full longer and stabilizing blood sugar levels after meals. Insoluble fiber adds bulk to your stool, promoting regular bowel movements and preventing constipation.

Research published in the Journal of Nutrition and Metabolism shows that regular consumption of fiber-rich vegetables like tomatoes correlates with improved gut microbiome diversity. This matters because a diverse microbiome supports not just digestive health but also immune function and even mental well-being.

Maximizing Fiber Intake from Tomatoes in Your Daily Meals

Many people miss out on tomato fiber benefits by removing the skin or seeds. Both components contain significant fiber. When preparing tomatoes:

• Leave the skin on whenever possible—the skin contains nearly half the tomato's total fiber
• Use whole tomatoes in salads rather than peeled or seeded varieties
• Choose concentrated tomato products like paste or sauce when you need a fiber boost
• Pair tomatoes with other high-fiber foods like beans, lentils, or whole grains for synergistic effects

Consider this practical example: A simple Mediterranean salad with 1 cup cherry tomatoes (2.2g fiber), 1/2 cup chickpeas (6g fiber), and 2 cups mixed greens (2g fiber) delivers over 10 grams of fiber—more than one-third of your daily requirement in a single meal.

Tomato Fiber Compared to Other Common Produce

While tomatoes provide valuable fiber, understanding how they stack up against other produce helps you make informed dietary choices. Here's how tomatoes compare to similar serving sizes of other common fruits and vegetables:

Food Item	Serving Size	Total Fiber	Calories
Medium tomato	148g	1.5g	22
Apple with skin	182g	4.4g	95
Carrots, raw	128g	3.6g	52
Broccoli, cooked	156g	5.0g	55
Blackberries	144g	7.6g	62

This comparison reveals an important context boundary: while tomatoes aren't the highest-fiber produce available, they offer excellent nutrient density relative to their calorie content. For those monitoring calorie intake while increasing fiber, tomatoes provide a favorable ratio. The Dietary Guidelines for Americans emphasize consuming a variety of fiber sources rather than relying on single high-fiber foods.

Practical Tips for Incorporating More Tomato Fiber

Many people struggle to reach the recommended daily fiber intake of 25-38 grams. Here are actionable strategies specifically for increasing tomato consumption:

• Start your day with tomato-rich options—add diced tomatoes to omelets or scrambled eggs
• Replace sugary snacks with cherry tomatoes and hummus for a fiber-rich alternative
• Use tomato-based sauces instead of cream-based options for pasta dishes
• Make homemade salsa with tomatoes, onions, and peppers as a versatile condiment
• Add canned tomatoes to soups, stews, and chili for concentrated fiber

Remember that increasing fiber intake too quickly can cause digestive discomfort. Gradually incorporate more tomatoes and other fiber sources while increasing your water consumption to allow your system to adjust.

How much fiber is in a medium tomato?

A medium raw tomato (approximately 148 grams) contains about 1.5 grams of dietary fiber, which represents 5-6% of the recommended daily value for adults.

Do tomatoes help with digestion?

Yes, the fiber in tomatoes supports digestive health by adding bulk to stool and promoting regular bowel movements. Tomatoes contain both soluble and insoluble fiber, which work together to maintain a healthy digestive system.

Which part of the tomato has the most fiber?

The skin contains nearly half of a tomato's total fiber content. For maximum fiber intake, consume tomatoes with the skin intact rather than peeled varieties.

Are cooked tomatoes higher in fiber than raw tomatoes?

Cooked tomato products like paste, sauce, and canned tomatoes often have higher fiber concentration per serving because water content decreases during cooking, making the fiber more concentrated.

Can tomatoes help with weight management?

Yes, the fiber in tomatoes promotes satiety and helps regulate blood sugar, which can support weight management efforts. With only 22 calories per medium tomato and 1.5 grams of fiber, they offer excellent nutrient density for calorie-conscious diets.