How Many Calories in 1 Tomato? Exact Count by Size

A single medium-sized raw tomato (approximately 148g) contains about 22 calories, making it an excellent low-calorie addition to any healthy diet.

Understanding exactly how many calories are in a tomato helps you make informed choices for weight management and overall nutrition. Whether you're counting calories for weight loss, meal planning, or simply curious about your food, getting accurate information matters.

Tomato Calorie Breakdown by Variety

Not all tomatoes are created equal when it comes to calorie content. The size and type significantly impact the total calories. Here's a detailed comparison based on USDA FoodData Central measurements:

Tomato Type	Typical Size	Calories	Carbohydrates	Protein
Medium Raw Tomato	148g (about 2.5" diameter)	22	4.8g	1.1g
Cherry Tomato	14g (about 1" diameter)	3	0.7g	0.2g
Roma Tomato	62g	11	2.4g	0.6g
Beefsteak Tomato	182g	33	7.2g	1.6g
100g of Raw Tomato	Standard measurement	18	3.9g	0.9g

This comparison shows how serving size dramatically affects calorie intake. The USDA National Nutrient Database for Standard Reference remains the most authoritative source for this nutritional information, providing standardized measurements that professionals rely on worldwide.

Why Tomato Size Matters for Calorie Counting

When tracking calories, understanding portion sizes is crucial. Many people mistakenly assume all tomatoes contain the same calories, but the difference between a cherry tomato (3 calories) and a large beefsteak (33 calories) is significant for precise tracking. For accurate calorie counting:

• Use a kitchen scale for exact measurements when possible
• Learn visual size references (medium tomato ≈ size of a tennis ball)
• Consider that cooking methods can concentrate calories (reduced water content)
• Remember that added ingredients like oil or dressing significantly increase total calories

Beyond Calories: The Complete Tomato Nutrition Profile

While the low calorie count makes tomatoes ideal for weight management, their nutritional value extends far beyond just calorie content. A medium tomato provides:

• Nearly 20% of your daily vitamin C needs
• About 10% of recommended vitamin A intake
• Significant potassium content (430mg per medium tomato)
• Lycopene, a powerful antioxidant linked to heart health
• Only 1.5 grams of natural sugars
• Negligible fat content (0.4g per medium tomato)

According to research published by the National Institutes of Health, lycopene absorption increases when tomatoes are cooked with a small amount of healthy fat, making tomato sauce potentially more beneficial than raw tomatoes for certain health markers despite slightly higher calorie density.

Practical Ways to Enjoy Tomatoes Without Extra Calories

Maximize tomato benefits while keeping calories in check with these practical strategies:

1. Raw preparation: Enjoy tomatoes fresh in salads, salsas, or as a snack with a sprinkle of herbs instead of high-calorie dressings
2. Smart cooking: Roast tomatoes with minimal olive oil (1 tsp per serving) to concentrate flavor without excessive calories
3. Portion awareness: When adding to dishes, measure rather than estimate to maintain accurate calorie counts
4. Flavor enhancement: Use tomatoes to add volume and flavor to dishes, reducing need for higher-calorie ingredients
5. Meal timing: Incorporate tomatoes into lunch rather than dinner for better metabolic utilization of natural sugars

Common Misconceptions About Tomato Calories

Several myths persist about tomato nutrition that can lead to inaccurate calorie tracking:

• "All tomatoes have the same calories" - As shown in our comparison table, size and variety create significant differences
• "Canned tomatoes have more calories" - Plain canned tomatoes have similar calories to fresh, but watch for added salt or sugar
• "Cooked tomatoes are higher in calories" - Cooking concentrates nutrients but doesn't increase calories unless fat or sugar is added
• "Tomato products like ketchup are low-calorie" - Processed tomato products often contain added sugars that significantly increase calories

Using Tomato Calories in Your Meal Planning

Understanding tomato calories helps optimize your diet. For example:

• A medium tomato adds just 22 calories to your salad while providing volume and nutrients
• Replacing higher-calorie ingredients with tomatoes can reduce meal totals significantly
• When tracking calories, remember that one cup of cherry tomatoes (about 149g) contains approximately 27 calories
• For strict calorie counters, weighing tomatoes provides the most accurate measurement

Registered dietitians often recommend including tomatoes in weight loss plans because their high water content (95%) and fiber promote satiety with minimal calories. The Academy of Nutrition and Dietetics notes that non-starchy vegetables like tomatoes can be eaten in generous portions without significantly impacting daily calorie goals.

Frequently Asked Questions

How many calories in one medium tomato?

A single medium-sized raw tomato (approximately 148g or 2.5 inches in diameter) contains about 22 calories according to USDA FoodData Central measurements.

Do cherry tomatoes have fewer calories than regular tomatoes?

Yes, cherry tomatoes have fewer calories per piece (about 3 calories each) but slightly more calories per 100g (27 calories) compared to standard raw tomatoes (18 calories per 100g) due to their lower water content.

Are cooked tomatoes higher in calories than raw tomatoes?

Cooked tomatoes have slightly higher calories per gram because water evaporates during cooking, concentrating the nutrients. However, the total calories in the original tomato remain the same unless oil, sugar, or other ingredients are added during preparation.

How many calories in a Roma tomato?

A single Roma tomato (approximately 62g) contains about 11 calories. Roma tomatoes are denser than standard round tomatoes, so they have slightly more calories per 100g (22 calories) compared to regular tomatoes (18 calories per 100g).

Can I eat unlimited tomatoes while counting calories?

While tomatoes are very low in calories, consuming excessive amounts could still impact your daily calorie goals. However, you would need to eat approximately 13-15 medium tomatoes (around 300 calories) to reach the calorie content of a single avocado. Most people can enjoy generous portions of tomatoes without significantly affecting their calorie intake.