Roma Tomato Calories: 22 Calories Per Medium Fruit

One medium Roma tomato (approximately 123g) contains just 22 calories, making it an excellent low-calorie addition to any healthy diet. This slender tomato variety offers essential nutrients like vitamin C, potassium, and lycopene with minimal carbohydrate impact.

When tracking your daily calorie intake, knowing the precise nutritional value of common ingredients like Roma tomatoes helps make informed dietary choices. Unlike vague online claims, this information comes directly from the USDA FoodData Central, the gold standard for nutritional information in the United States.

Understanding Roma Tomato Nutrition Facts

Roma tomatoes, also known as plum tomatoes, have a distinctive elongated shape and meaty texture that makes them kitchen favorites for sauces and salads. But how do their calories compare to other varieties? Let's examine the verified nutritional data.

Tomato Variety	Weight (g)	Calories	Carbohydrates (g)	Lycopene (mg)
Roma Tomato	123	22	4.8	7.9
Globe Tomato	123	22	4.8	3.3
Cherry Tomato	123	27	6.0	2.7
Beefsteak Tomato	123	22	4.8	4.5

This nutritional comparison shows that while most tomato varieties contain similar calorie counts by weight, Roma tomatoes stand out with significantly higher lycopene content—nearly 2.4 times more than standard globe tomatoes. This fact comes from the National Center for Biotechnology Information's research on tomato phytochemicals.

Complete Nutritional Profile of Roma Tomatoes

Understanding the full nutritional picture helps you maximize the health benefits of incorporating Roma tomatoes into your meals. Here's what you get in a single medium Roma tomato:

• Calories: 22
• Total Fat: 0.3g (0% of daily value)
• Sodium: 9mg (0% of daily value)
• Total Carbohydrate: 4.8g (2% of daily value)
• Dietary Fiber: 2.0g (7% of daily value)
• Sugars: 3.3g
• Protein: 1.3g
• Vitamin C: 21.1mg (23% of daily value)
• Vitamin K: 11.9mcg (10% of daily value)
• Potassium: 307mg (9% of daily value)

How Preparation Affects Calorie Content

While raw Roma tomatoes contain 22 calories per medium fruit, preparation methods can impact their nutritional profile:

• Raw consumption: Preserves all nutrients with no calorie increase
• Cooking: Concentrates flavors but doesn't significantly change calorie count per serving
• With oil: Adds approximately 40-120 calories per teaspoon of added oil
• Dried: Increases calorie density to about 85 calories per ounce due to water removal

This context boundary information comes from the USDA's MyPlate nutrition education program, which emphasizes how food preparation affects nutritional value.

Health Benefits Beyond Calories

Roma tomatoes offer impressive health benefits that extend far beyond their low-calorie count. Their high lycopene content—responsible for their deep red color—provides powerful antioxidant properties. Research from the National Cancer Institute suggests lycopene may help reduce the risk of certain cancers and heart disease.

The substantial vitamin C content (23% of your daily needs in one tomato) supports immune function and skin health, while the dietary fiber promotes digestive health and helps maintain stable blood sugar levels—making Roma tomatoes particularly valuable for those managing diabetes.

Practical Ways to Enjoy Roma Tomatoes

Incorporating Roma tomatoes into your diet is simple and delicious. Try these practical applications:

• Add sliced Roma tomatoes to sandwiches instead of higher-calorie spreads
• Chop into salads for a burst of flavor with minimal calorie impact
• Use as a base for homemade salsa (just 15 calories per 1/2 cup)
• Roast with herbs for a flavorful side dish (adds only 10-15 calories from olive oil)
• Blend into a refreshing gazpacho soup (approximately 80 calories per serving)

For meal preppers, Roma tomatoes maintain freshness in the refrigerator for 5-7 days when stored properly. Keep them at room temperature until fully ripe, then refrigerate to extend shelf life while preserving most nutritional value.

Tracking Roma Tomatoes in Your Diet

If you're monitoring your calorie intake, Roma tomatoes offer exceptional nutritional value for minimal calories. One medium Roma tomato represents just 1% of a standard 2,000-calorie daily diet, yet provides significant amounts of essential nutrients.

Dietitians often recommend including Roma tomatoes in weight management plans because their high water content (94%) and fiber create satiety without excess calories. According to the Academy of Nutrition and Dietetics, non-starchy vegetables like Roma tomatoes can be eaten freely on most calorie-controlled diets.

Frequently Asked Questions

How many calories are in a small Roma tomato?

A small Roma tomato (about 80g) contains approximately 14 calories, making it an excellent low-calorie snack option.

Are Roma tomatoes good for weight loss?

Yes, Roma tomatoes are excellent for weight loss due to their low calorie count (22 calories per medium tomato), high water content, and fiber which promotes fullness. They provide essential nutrients without significant calorie impact.

Do Roma tomatoes have more calories than regular tomatoes?

No, Roma tomatoes have virtually identical calorie content to other common tomato varieties. A medium Roma tomato (123g) contains 22 calories, the same as a medium globe tomato of equivalent weight.

How does the calorie count change when Roma tomatoes are cooked?

Cooking Roma tomatoes doesn't significantly change their calorie count per serving. However, roasting concentrates flavors and reduces water content, making the calorie density slightly higher by volume. Adding oil during cooking will increase the total calories.