How Many Calories in a Tomato: Complete Nutritional Guide

A medium-sized tomato (approximately 123 grams) contains about 22 calories, making it an exceptionally low-calorie food choice that's perfect for weight management and healthy eating plans.

Tomatoes are nutritional powerhouses that deliver vibrant flavor with minimal caloric impact. Whether you're monitoring your calorie intake for weight management, diabetes control, or general wellness, understanding the precise nutritional value of tomatoes helps you make informed dietary choices. This comprehensive guide breaks down tomato calories by variety, size, and preparation method—giving you exactly what you need to incorporate this versatile fruit into your meal planning.

Tomato Nutrition: Beyond Just Calories

While the calorie count is impressively low, tomatoes offer much more than just minimal energy contribution. These ruby-red gems pack a nutritional punch that supports overall health. The combination of vitamins, minerals, and antioxidants makes tomatoes a staple in Mediterranean diets, which are consistently ranked among the world's healthiest eating patterns.

Calorie Breakdown by Tomato Type and Size

Not all tomatoes are created equal when it comes to portion size and calorie content. The following table provides precise calorie information based on data from the USDA FoodData Central database, the most authoritative source for nutritional information in the United States.

Tomato Type	Standard Serving Size	Calories	Carbohydrates (g)	Protein (g)
Medium fresh tomato	123g (1 whole)	22	4.8	1.1
Roma tomato	62g (1 small)	11	2.6	0.6
Cherry tomatoes	149g (about 10)	27	6.0	1.3
Beefsteak tomato	182g (1 medium)	33	7.3	1.6
Sun-dried tomatoes	40g (1/4 cup)	127	26.1	5.8
Tomato juice	248g (1 cup)	41	8.9	1.8

The significant difference in calorie density between fresh tomatoes and processed forms like sun-dried tomatoes demonstrates an important nutritional principle: water content dramatically affects calorie concentration. As tomatoes lose water through drying, their nutrients and calories become more concentrated. This explains why sun-dried tomatoes contain over five times more calories per gram than fresh counterparts.

Why Tomato Calories Matter for Your Health Goals

Understanding tomato calories becomes particularly valuable when planning meals for specific health objectives. For those following calorie-restricted diets, tomatoes provide volume and satisfaction with minimal caloric cost. Registered dietitians often recommend incorporating high-volume, low-calorie foods like tomatoes to help manage hunger while staying within daily calorie targets.

Research from the Harvard T.H. Chan School of Public Health indicates that diets rich in non-starchy vegetables like tomatoes correlate with better weight management outcomes. The fiber content in tomatoes (approximately 1.5 grams per medium tomato) contributes to satiety, helping you feel full longer on fewer calories.

Tomatoes in Different Dietary Approaches

Whether you're following a Mediterranean diet, keto plan, or plant-based eating pattern, tomatoes adapt beautifully to various nutritional frameworks. Their versatility makes them valuable across multiple dietary approaches:

• Mediterranean diets: Tomatoes form the foundation of sauces, salads, and cooked preparations
• Keto diets: While higher in natural sugars than some vegetables, tomatoes can fit within daily carb limits when portion-controlled
• Diabetes management: The low glycemic load (approximately 3) makes tomatoes diabetes-friendly
• Weight loss plans: High water content (95%) provides volume with minimal calories

It's worth noting that preparation methods significantly impact the nutritional profile. Cooking tomatoes with healthy fats like olive oil actually increases the bioavailability of lycopene, a powerful antioxidant responsible for tomatoes' red color. Studies published in the Journal of Agricultural and Food Chemistry show that lycopene absorption increases by up to 4-fold when tomatoes are cooked with oil.

Maximizing Tomato Nutrition in Your Daily Meals

Getting the most nutritional value from tomatoes involves more than just counting calories. Consider these practical strategies:

1. Pair with healthy fats: Add olive oil to tomato salads to boost lycopene absorption
2. Cook for enhanced benefits: Lightly cooking tomatoes increases antioxidant availability
3. Vary your tomato types: Different varieties offer unique phytonutrient profiles
4. Season appropriately: Fresh tomatoes reach peak nutritional value in summer months
5. Store properly: Keep at room temperature until fully ripe, then refrigerate

According to the Produce for Better Health Foundation, Americans consume tomatoes year-round, but intake peaks during summer months when locally grown varieties are abundant. This seasonal pattern aligns with optimal nutritional value, as vine-ripened tomatoes contain higher concentrations of vitamins and antioxidants compared to off-season greenhouse varieties.

Tomatoes: More Than Just a Low-Calorie Food

Beyond their minimal calorie contribution, tomatoes deliver impressive nutritional benefits:

• Rich in vitamin C (providing about 28% of daily value per medium tomato)
• Excellent source of vitamin K1 (important for blood clotting and bone health)
• Contain potassium (supports healthy blood pressure)
• Provide folate (essential for cell function and tissue growth)
• Contain lycopene (associated with reduced risk of heart disease and certain cancers)

The Centers for Disease Control and Prevention recommends filling half your plate with fruits and vegetables at each meal—a goal easily supported by incorporating nutrient-dense, low-calorie options like tomatoes. Their versatility allows them to feature prominently in breakfast, lunch, and dinner preparations without significantly impacting daily calorie totals.

Common Questions About Tomato Nutrition

As a frequently searched nutrition topic, "how many calories in a tomato" often leads to related questions about tomato nutrition. Here are answers to the most common inquiries based on current nutritional science.

Do different colored tomatoes have different calorie counts?

Calorie content remains remarkably consistent across tomato colors. Whether red, yellow, orange, or purple, a medium tomato (approximately 123g) contains about 22 calories. The primary difference lies in their phytonutrient profiles rather than caloric value.

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss due to their low calorie density (about 18 calories per 100g), high water content (95%), and fiber content. They provide volume and satisfaction while contributing minimal calories to your daily intake, helping create a calorie deficit without feeling deprived.

How many tomatoes can I eat per day for optimal health?

While there's no strict limit, consuming 1-2 medium tomatoes daily provides significant nutritional benefits without excessive carbohydrate intake. The Dietary Guidelines for Americans recommend 2-3 cups of vegetables daily for adults, and tomatoes can contribute meaningfully to this goal.

Does cooking tomatoes increase their calorie content?

Cooking doesn't increase the inherent calorie content of tomatoes, but it does concentrate nutrients as water evaporates. A cup of cooked tomatoes contains slightly more calories than a cup of raw tomatoes because the cooked version is more dense. However, the difference is minimal unless significant oil or other ingredients are added during cooking.

Are tomato seeds high in calories?

Tomato seeds contain minimal calories. The entire tomato, including seeds and gel, contributes to the total calorie count of approximately 22 calories for a medium fruit. Removing seeds would reduce calories by only 1-2 calories at most, as the seeds represent a very small portion of the tomato's total mass.