Tomato Calories: Exact Count Per Size (2024 Nutrition Facts)

A medium-sized raw tomato (approximately 148g) contains just 27 calories, making it an excellent low-calorie addition to any diet. This precise nutritional information comes directly from the USDA's FoodData Central database, the most authoritative source for food composition data.

Understanding the exact calorie content of everyday foods like tomatoes helps you make informed dietary choices without sacrificing flavor or nutrition. Whether you're tracking macros, managing weight, or simply curious about what you're eating, knowing these details puts you in control of your nutritional journey.

Tomato Calorie Counts by Size and Variety

The calorie content varies slightly depending on the tomato's size and variety. Here's a comprehensive breakdown based on USDA nutritional data:

Tomato Type	Size/Weight	Calories	Carbohydrates
Medium raw tomato	148g	27	5.8g
Roma tomato	62g	11	2.5g
Cherry tomato	12g each	3	0.6g
Beefsteak tomato	182g	33	7.1g
Tomato juice (unsalted)	248g (1 cup)	41	8.9g

Why Tomatoes Are a Nutritional Powerhouse

While their calorie count remains impressively low, tomatoes deliver remarkable nutritional value. According to the Centers for Disease Control and Prevention, tomatoes rank among the top vegetable sources of vitamin C in the American diet. A single medium tomato provides approximately 28% of your daily recommended vitamin C intake.

The National Institutes of Health highlights lycopene, the compound responsible for tomatoes' red color, as a powerful antioxidant with numerous health benefits. Research shows that lycopene absorption increases when tomatoes are cooked or processed, making tomato sauce and paste excellent sources despite their slightly higher calorie density per volume.

Practical Applications for Your Diet

Understanding how to incorporate tomatoes into your meal planning can help maximize their nutritional benefits while maintaining your calorie goals:

• Salad foundation: Use 1-2 medium tomatoes as the base for a salad (54-108 calories) and add protein sources for a complete meal
• Sauce alternative: Replace high-calorie cream sauces with fresh tomato sauce (about 70 calories per cup)
• Snacking: Ten cherry tomatoes contain only 30 calories while providing fiber and hydration
• Cooking tip: Pair tomatoes with healthy fats like olive oil to increase absorption of fat-soluble nutrients

Nutritional Context: Tomatoes in a Balanced Diet

The Dietary Guidelines for Americans consistently recommend increasing vegetable consumption, with tomatoes representing an excellent choice due to their low calorie density and high nutrient profile. When comparing tomatoes to other common vegetables:

• Tomatoes contain fewer calories than carrots (50 calories per 100g) and beets (44 calories per 100g)
• They provide similar calorie content to zucchini (17 calories per 100g) but with higher vitamin C
• Unlike starchy vegetables like potatoes (77 calories per 100g), tomatoes won't significantly impact your carbohydrate intake

Registered dietitians often recommend tomatoes for weight management because their high water content (95%) and fiber contribute to satiety without adding substantial calories. The Academy of Nutrition and Dietetics notes that non-starchy vegetables like tomatoes can be eaten in generous portions as part of calorie-controlled diets.

Common Misconceptions About Tomato Calories

Several myths persist about tomato nutrition that deserve clarification:

• "All tomato products have the same calorie count" - Processed tomato products vary significantly. While tomato paste concentrates nutrients and calories (74 calories per 100g), tomato juice contains about 18 calories per 100g.
• "Organic tomatoes have fewer calories" - USDA research confirms that organic and conventionally grown tomatoes have virtually identical nutritional profiles, including calorie content.
• "Tomatoes lose all nutrients when cooked" - While vitamin C decreases slightly with cooking, lycopene and other beneficial compounds become more bioavailable.

Maximizing Tomato Nutrition in Your Meals

To get the most nutritional value from tomatoes while maintaining awareness of calorie content:

• Combine raw tomatoes with healthy fats like avocado or olive oil to enhance absorption of fat-soluble nutrients
• Choose vine-ripened tomatoes when possible, as research from the University of California shows they contain higher lycopene levels
• Store tomatoes at room temperature until fully ripe, then refrigerate to preserve nutrients
• Use the entire tomato, including the nutrient-rich gel surrounding the seeds

Frequently Asked Questions

How many calories are in a Roma tomato?

A single Roma tomato (approximately 62g) contains about 11 calories according to USDA FoodData Central. These oblong tomatoes are slightly denser than round varieties but remain an excellent low-calorie option.

Do cherry tomatoes have more calories than regular tomatoes?

Cherry tomatoes have similar calorie density per gram as regular tomatoes. One cherry tomato (12g) contains about 3 calories, so 10 cherry tomatoes would equal approximately 30 calories - comparable to a small regular tomato.

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss due to their low calorie density (only 18 calories per 100g), high water content (95%), and fiber content. They provide volume and nutrients without significant calories, helping you feel full while maintaining a calorie deficit.

Does cooking tomatoes change their calorie content?

Cooking doesn't significantly change the calorie content of tomatoes, but it does concentrate them as water evaporates. A cup of raw tomatoes (150g) has about 25 calories, while a cup of tomato sauce (249g) contains approximately 72 calories due to reduced water content.

How many tomatoes can I eat on a 1,200 calorie diet?

On a 1,200 calorie diet, you could eat 15-20 medium tomatoes (providing 400-550 calories) while still having room for other nutrient-dense foods. However, for balanced nutrition, dietitians recommend variety rather than focusing on a single food source.