Tomato Calories: Exact Count Per Serving & Nutrition Facts

A medium-sized tomato (approximately 123 grams) contains about 22 calories, while 100 grams of raw tomatoes provide just 18 kcal. This makes tomatoes one of the lowest-calorie vegetables you can incorporate into your daily diet.

Understanding the exact caloric content of tomatoes helps you make informed dietary choices without sacrificing flavor or nutrition. Whether you're tracking macros for weight management or simply curious about this versatile fruit's nutritional profile, knowing the precise numbers matters.

Tomato Calorie Breakdown by Variety and Serving Size

Not all tomatoes are created equal when it comes to calorie content. The size, variety, and preparation method significantly impact the final count. Here's a detailed comparison based on USDA FoodData Central measurements:

Tomato Type	Typical Serving Size	Calories	Carbohydrates
Medium raw tomato	123g	22 kcal	4.8g
Roma tomato	62g	11 kcal	2.4g
Cherry tomatoes	149g (about 1 cup)	27 kcal	5.8g
Tomato juice (unsalted)	248g (8 fl oz)	41 kcal	8.9g
Sun-dried tomatoes	40g	125 kcal	26g

This comparison reveals why raw tomatoes are diet-friendly while processed forms like sun-dried tomatoes concentrate calories through water removal. The USDA National Nutrient Database confirms these values across multiple testing cycles, ensuring accuracy for dietary planning.

Why Tomato Calories Matter for Your Health Goals

At just 18 calories per 100 grams, tomatoes deliver exceptional nutritional value relative to their caloric cost. This favorable ratio makes them ideal for various dietary approaches:

• Weight management: High water content (95%) and fiber create volume with minimal calories
• Blood sugar control: Low glycemic load (3) prevents blood sugar spikes
• Nutrient density: Packed with vitamins A, C, K, potassium, and lycopene per calorie

Research published in the Journal of Nutrition shows that lycopene absorption increases when tomatoes are consumed with healthy fats, enhancing their nutritional benefits without significantly increasing caloric intake. This makes olive oil-dressed tomato salads particularly valuable for Mediterranean diet followers.

Common Misconceptions About Tomato Calories

Several myths persist about tomato nutrition that could mislead your dietary choices:

Myth: All tomato products have similar calorie counts
Reality: Processing dramatically changes caloric density. While raw tomatoes contain 18kcal/100g, tomato paste jumps to 82kcal/100g due to water removal. Always check labels for prepared tomato products.

Myth: Cooking destroys all nutritional value
Reality: While vitamin C decreases slightly with cooking, lycopene (a powerful antioxidant) becomes more bioavailable. A study in the American Journal of Clinical Nutrition found cooked tomatoes provided 2.5 times more absorbable lycopene than raw.

Practical Ways to Enjoy Tomatoes Without Calorie Surprises

Maximize tomato benefits while staying within your calorie goals with these evidence-based strategies:

1. Choose whole over processed: A medium tomato (22kcal) contains less than half the calories of 1/2 cup of tomato sauce (50kcal)
2. Watch added ingredients: A plain tomato salad has ~25kcal, but adding croutons and dressing can triple that count
3. Pair with healthy fats: Combine tomatoes with avocado or olive oil to boost lycopene absorption without excessive calories
4. Season smartly: Use herbs instead of salt to enhance flavor while maintaining low sodium content

The Academy of Nutrition and Dietetics recommends including tomatoes in at least two daily vegetable servings due to their exceptional nutrient-to-calorie ratio. Their natural sweetness satisfies cravings without added sugars, making them valuable for managing sugar intake while enjoying flavorful meals.

When Tomato Calorie Information Changes

While the standard values remain consistent, certain factors can affect actual calorie content:

• Ripeness level: Fully ripe tomatoes contain slightly more natural sugars (and thus marginally more calories) than underripe ones
• Growing conditions: Soil composition and sunlight exposure influence sugar development
• Preparation method: Roasting concentrates flavors and calories by removing water

These variations typically account for less than 5% difference in caloric content, making the standard USDA values reliable for most dietary planning purposes. For precise medical nutrition therapy, consult a registered dietitian who can provide personalized calculations.

How many calories in a medium tomato?

A medium-sized tomato weighing approximately 123 grams contains about 22 calories. This makes tomatoes an excellent low-calorie option for adding volume and nutrients to meals without significantly impacting daily calorie intake.

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss due to their low calorie density (only 18kcal per 100g), high water content (95%), and fiber content. They provide volume and satisfaction with minimal calories, helping you feel full while consuming fewer calories overall.

Do different tomato varieties have different calorie counts?

Yes, calorie counts vary slightly by variety. Cherry tomatoes contain about 27kcal per cup (149g), Roma tomatoes have 11kcal per 62g tomato, and sun-dried tomatoes contain significantly more at 125kcal per 40g due to water removal during processing.

Does cooking tomatoes change their calorie content?

Cooking doesn't significantly change the calorie content of tomatoes themselves, but it can concentrate calories by removing water. For example, 100g of raw tomatoes (18kcal) becomes tomato paste with about 82kcal per 100g after water removal. However, cooking increases lycopene bioavailability, enhancing nutritional benefits.