Roma Tomato Calories: Exact Count Per Serving

Q: How many calories are in one roma tomato?

A single medium roma tomato (62g) has 11 calories, per USDA FoodData Central. Smaller ones dip to 7 calories, larger to 18. Always weigh yours—"one tomato" varies wildly.

A medium roma tomato (about 2.25 oz or 62g) contains just 11 calories, based on USDA FoodData Central data. That’s roughly 1.2g of natural sugar and 1.2g of fiber—making it a solid low-calorie pick for salads, sauces, or snacking. No tricks here; it’s naturally light because tomatoes are mostly water. Stick around, and I’ll break down exactly how size affects counts, compare it to other tomatoes, and share real-deal usage tips I’ve picked up over 20 years in food SEO.

Let’s be real—you’re probably checking this because you’re tracking calories for weight loss or a diet plan. I get it. When you’re counting every bite, even small foods like tomatoes matter. And honestly? Roma tomatoes are a sneaky-good ally. They’re not zero-cal, but they’re so low you barely blink. After two decades diving into food data, I’ve seen folks stress over tiny details while missing the bigger picture. So, let’s clear the fog right now.

Why Roma Tomatoes Won’t Wreck Your Calorie Budget

You know that panic when you add "just one tomato" to your salad and wonder if it’s secretly 50 calories? Relax. Roma tomatoes are denser and meatier than beefsteak types, but they’re still ultra-light. Here’s the raw deal from USDA testing:

A small roma (1.5 oz / 42g): 7 calories
A medium roma (2.25 oz / 62g): 11 calories
A large roma (3.5 oz / 99g): 18 calories

That medium size? It’s what you’ll grab at the store 90% of the time. And no, cooking it won’t spike calories—it might even concentrate flavors without adding energy. Just don’t drown it in oil or cheese (more on that later).

Tomato Type	Typical Size (oz)	Calories	Why It Matters
Roma	2.25	11	Best for sauces; lower water content = less sogginess in diets
Cherry	0.2	1 per tomato	Easy to overeat—toss 10 in a salad? That’s 10 calories, not 1
Beefsteak	4.4	22	Bigger size = more calories, but great for sandwiches if you track

This table isn’t just numbers—it’s what I’ve seen work (or backfire) in real meal prep. For example, cherry tomatoes seem harmless, but folks often eat handfuls without realizing. Roma’s firm flesh means you’re less likely to overdo it. And yeah, I’ve had clients lose track counting "one tomato" when it was actually a giant heirloom.

When to Grab Roma Tomatoes (and When to Skip)

Let’s talk practicality. After reviewing hundreds of diet forums and nutrition studies, here’s my straight-up advice:

Use them when: You’re making low-cal sauces (pasta, salsa), adding bulk to salads without guilt, or need a crunchy snack. Their shape holds up in meal prep—no mushy mess.
Avoid them when: You’re strictly tracking sugar (they’ve got 1.2g per medium tomato—fine for most, but diabetics should pair with protein). Also, skip if they’re coated in sugary glazes or oil-heavy dressings. I’ve seen "healthy" restaurant salads pack 200+ calories from add-ons alone.

Honestly, roma tomatoes are a diet MVP 95% of the time. But don’t ignore context. Tossing one into a keto salad? Perfect. Drowning it in ranch? Now you’ve got a calorie bomb.

3 Big Misconceptions That Trip People Up

You’ve probably heard these myths—they float around Pinterest and Reddit diet groups. From my front-row seat in food SEO:

"All tomatoes have the same calories": Nope. Size and variety matter way more than people think. A roma isn’t the same as a cherry tomato pile-up. Always weigh yours if you’re serious about tracking.
"Cooked tomatoes lose nutrients": Actually, cooking boosts lycopene (a heart-healthy antioxidant), but calories stay stable. Just skip added fats—roast them dry for max benefit.
"Organic = lower calories": Total myth. Organic or not, the calorie count’s identical. Focus on freshness instead; wrinkled tomatoes often have concentrated sugars.

Pro tip: Check for firmness and deep red color. Soft spots mean higher sugar concentration—and slightly more calories per bite. I learned this the hard way testing produce for a client’s clean-eating blog.

Everything You Need to Know

A single medium roma tomato (62g) has 11 calories, per USDA FoodData Central. Smaller ones dip to 7 calories, larger to 18. Always weigh yours—"one tomato" varies wildly.

Absolutely—they’re 95% water and pack fiber to keep you full. But watch portions: 3 large romas = 54 calories, which adds up if you’re strict. Use them raw in salads or roasted without oil for best results.

Yes, but naturally—about 1.2g per medium tomato. That’s less than half a sugar packet. For context, it’s comparable to a small carrot. Diabetics can safely include them in balanced meals.

Store them stem-side down at room temperature—never refrigerate. Cold temps concentrate sugars, slightly raising calories per bite. Use within 5 days for peak freshness and lowest sugar levels.

Yes—they’re only 2.6g net carbs per medium tomato. That fits most keto plans (<50g net carbs/day). Just avoid pairing with high-carb foods like bread or croutons.

Look, I’ve been in this food SEO game long enough to know people want facts, not fluff. Roma tomatoes are a no-brainer for low-cal eating—if you use them smartly. For the full nutrition breakdown, check USDA’s entry (it’s updated monthly). Now go toss one in your salad without second-guessing.