Roma Tomato Calories: Exact Count Per Serving (2024 Data)

One medium Roma tomato (62g) contains just 11 calories, while 100g of Roma tomatoes provides 18 calories. These nutrient-dense fruits are 95% water and offer significant vitamin C, potassium, and lycopene with minimal carbohydrates.

When you're tracking your daily nutrition or planning healthy meals, knowing the exact calorie content of common ingredients is essential. Roma tomatoes, with their dense flesh and rich flavor, are kitchen staples worldwide—but how do they impact your calorie count? Let's explore the precise nutritional profile of this versatile produce item.

Why Roma Tomatoes Are a Smart Calorie Choice

Roma tomatoes, also known as plum tomatoes, deliver exceptional nutritional value with minimal caloric impact. Their elongated shape and thick walls make them ideal for sauces, salads, and roasting while keeping your calorie intake in check. Unlike many processed foods that pack hidden calories, Roma tomatoes offer transparency in every bite.

According to the USDA FoodData Central database, the calorie breakdown remains consistent across growing conditions and seasons. This reliability makes Roma tomatoes a dependable component in meal planning for weight management or specific dietary needs.

Exact Calorie Count by Serving Size

Understanding serving sizes is crucial when calculating nutritional intake. Here's the precise calorie information you need:

• One small Roma tomato (44g): 8 calories
• One medium Roma tomato (62g): 11 calories
• One large Roma tomato (88g): 16 calories
• 1 cup chopped Roma tomatoes (182g): 33 calories
• 100g of Roma tomatoes: 18 calories

These measurements reflect raw Roma tomatoes. Cooking methods can slightly alter the calorie density—roasting concentrates flavors and nutrients by removing water, while adding oil or other ingredients increases the total calories.

Tomato Variety	Calories per 100g	Water Content	Carbohydrates (g)
Roma	18	94.7%	3.9
Cherry	18	94.3%	3.5
Beefsteak	19	94.4%	3.9
Grape	21	93.5%	4.8

This comparison shows Roma tomatoes have virtually identical calorie content to other common varieties. The slight differences primarily come from water content variations rather than significant nutritional changes.

Nutritional Profile Beyond Calories

While the low calorie count makes Roma tomatoes attractive for weight-conscious eaters, their nutritional benefits extend far beyond just being "low calorie." Each serving delivers valuable nutrients:

• Vitamin C: One medium Roma tomato provides 14% of your daily recommended intake
• Lycopene: Roma tomatoes contain higher concentrations than many other varieties, with 25.7mg per 100g
• Potassium: 209mg per 100g, supporting healthy blood pressure
• Fiber: 1.2g per 100g, aiding digestion and satiety
• Vitamin A: 833 IU per 100g, important for vision and immune function

The nutritional composition remains stable whether you consume Roma tomatoes raw or cooked. Interestingly, cooking actually increases lycopene bioavailability—the body absorbs 2-3 times more lycopene from cooked tomatoes than raw ones, according to research published in the Journal of Agricultural and Food Chemistry.

Practical Applications in Meal Planning

Understanding how Roma tomatoes fit into your daily nutrition goals helps maximize their benefits. Here's how to incorporate them strategically:

For Weight Management

Add diced Roma tomatoes to omelets, salads, or grain bowls for volume and flavor without significant calorie impact. Their high water content creates satiety while contributing minimal calories—making them ideal for volume eating strategies.

For Blood Sugar Control

With a glycemic load of just 1 per medium tomato, Roma tomatoes won't cause blood sugar spikes. Their fiber content slows carbohydrate absorption, making them suitable for diabetic meal planning. Pair them with healthy fats like olive oil to further stabilize blood sugar responses.

For Athletes and Active Individuals

The potassium content in Roma tomatoes supports electrolyte balance after exercise. Add them to post-workout meals for hydration and nutrient replenishment without excessive calories that might interfere with body composition goals.

Storage Tips to Maintain Nutritional Value

How you store Roma tomatoes affects their nutrient retention. Unlike many fruits, tomatoes continue ripening at room temperature but lose nutritional value when refrigerated too soon. For maximum lycopene and vitamin C preservation:

• Store unripe Roma tomatoes stem-side down at room temperature
• Once fully ripe, use within 2 days for peak nutrition
• If necessary to extend freshness, refrigerate only for 1-2 days
• Never store Roma tomatoes in plastic bags, which accelerates spoilage

Research from the University of California Davis shows that proper storage maintains up to 90% of vitamin C content for 5 days, while improper refrigeration can reduce lycopene bioavailability by 20% within 48 hours.

Common Misconceptions About Tomato Calories

Several myths persist about tomato nutrition that deserve clarification:

• "All tomatoes have the same calorie count" - While similar, different varieties have slight variations in water content affecting calories per weight
• "Cooked tomatoes have more calories" - Cooking concentrates nutrients but doesn't increase calories; added ingredients do
• "Organic tomatoes have fewer calories" - Organic status doesn't affect calorie content, though growing methods may influence nutrient density
• "Tomato seeds add significant calories" - Seeds contain negligible calories and actually provide additional fiber

How Roma Tomatoes Compare to Other Common Vegetables

Understanding where Roma tomatoes fall nutritionally compared to other produce helps with meal planning. Per 100g:

• Roma tomatoes: 18 calories, 3.9g carbs
• Cucumbers: 15 calories, 3.6g carbs
• Green bell peppers: 20 calories, 4.6g carbs
• Zucchini: 17 calories, 3.1g carbs
• Carrots: 41 calories, 9.6g carbs

This comparison shows Roma tomatoes sit comfortably among the lowest-calorie vegetable options while providing superior lycopene content compared to most alternatives.

Maximizing Nutritional Benefits in Your Cooking

To get the most from your Roma tomatoes nutritionally:

• Pair with healthy fats like olive oil to boost lycopene absorption
• Cook with the skin on—most nutrients concentrate near the skin
• Avoid overcooking to preserve vitamin C content
• Combine with iron-rich foods like spinach—vitamin C enhances iron absorption
• Use in cold dishes when maximum vitamin C retention is desired

Remember that Roma tomatoes' nutritional value shines brightest when incorporated into balanced meals rather than consumed in isolation. Their versatility makes them perfect for enhancing both flavor and nutrition across countless dishes.

How many calories in a medium Roma tomato?

A medium Roma tomato (approximately 62g) contains 11 calories. This makes them an excellent low-calorie option for adding volume and nutrients to meals without significant caloric impact.

Are Roma tomatoes lower in calories than other tomato varieties?

Roma tomatoes have virtually identical calorie content to other common varieties. Per 100g, Roma tomatoes contain 18 calories, compared to 18 for cherry tomatoes, 19 for beefsteak, and 21 for grape tomatoes. The slight differences come from water content variations rather than significant nutritional changes.

Do Roma tomatoes have carbohydrates?

Yes, Roma tomatoes contain carbohydrates, but in modest amounts. A medium Roma tomato (62g) has approximately 2.4g of carbohydrates, with 1.1g coming from fiber. The net carbs (total carbs minus fiber) are about 1.3g per medium tomato, making them suitable for low-carb diets.

Are Roma tomatoes good for weight loss?

Yes, Roma tomatoes are excellent for weight loss due to their low calorie density (18 calories per 100g) and high water content (94.7%). They add volume and nutrients to meals while contributing minimal calories, helping create satisfying meals within calorie limits. Their fiber content also promotes feelings of fullness.

How does cooking affect Roma tomato calories?

Cooking doesn't change the actual calorie content of Roma tomatoes, but it can concentrate nutrients by removing water. Roasting or reducing tomatoes into sauce increases calories per volume since water evaporates, but the total calories in the original tomatoes remain the same. Adding oil or other ingredients during cooking will increase the total calories.