Tomato Calories: Complete Nutrition Facts & Benefits

A medium-sized tomato (approximately 148g) contains just 22 calories, making it an exceptionally low-calorie food packed with essential nutrients like vitamin C, potassium, and lycopene. This nutrient-dense profile supports heart health, skin protection, and weight management without adding significant calories to your daily intake.

Understanding Tomato Nutrition: More Than Just Calories

When tracking your daily calorie intake, tomatoes offer remarkable nutritional value with minimal caloric impact. Whether you're managing weight, following a specific diet plan, or simply making healthier food choices, understanding the precise nutritional composition of tomatoes helps you make informed decisions. Let's explore the complete nutritional picture beyond just the basic calorie count.

Tomato Varieties and Their Caloric Differences

Not all tomatoes are created equal when it comes to nutritional content. While the calorie difference between varieties remains relatively small, understanding these variations helps you select the right tomato for your dietary needs. The water content, sugar levels, and nutrient density vary slightly across different types.

Tomato Variety	Size (grams)	Calories	Key Nutritional Highlights
Medium Globe Tomato	148g	22	Highest lycopene content when ripe; excellent vitamin C source
Cherry Tomato	17g (per tomato)	4	Slightly higher natural sugar content; convenient snack option
Roma Tomato	62g	11	Lower water content; ideal for sauces with concentrated flavor
Beefsteak Tomato	182g	27	Larger portion size; maintains low calorie density per gram

This nutritional comparison comes from the USDA FoodData Central database, the authoritative source for food composition information in the United States. The data reflects raw tomatoes without added ingredients or preparation methods that might alter the nutritional profile.

Practical Applications for Daily Nutrition

Knowing the calorie count is just the beginning. Understanding how to incorporate tomatoes into your daily eating pattern maximizes their nutritional benefits while supporting your health goals. Here's how different dietary approaches can benefit from tomatoes:

For Weight Management

With tomatoes comprising 95% water and providing only 22 calories per medium fruit, they create volume in meals without adding significant calories. This water-rich composition helps you feel full while consuming fewer calories overall. Add sliced tomatoes to sandwiches instead of higher-calorie spreads, or enjoy them as a refreshing snack between meals.

For Heart Health Optimization

The potassium content in tomatoes (237mg per medium tomato) works alongside the absence of sodium and cholesterol to support healthy blood pressure levels. According to research published by the American Heart Association, diets rich in potassium-containing foods like tomatoes are associated with reduced risk of cardiovascular disease.

For Antioxidant Protection

Lycopene, the compound responsible for tomatoes' red color, functions as a powerful antioxidant. Interestingly, cooking tomatoes increases lycopene bioavailability. A study in the American Journal of Clinical Nutrition demonstrated that consuming tomato products with a small amount of healthy fat (like olive oil) enhances lycopene absorption by up to 40%.

Contextual Considerations for Tomato Consumption

While tomatoes offer exceptional nutritional value, certain contexts affect how their calories and nutrients impact your diet:

• Preparation methods matter: A plain tomato salad maintains the low-calorie advantage, while adding high-calorie dressings or frying significantly increases the overall calorie count
• Timing affects digestion: Some people with acid sensitivity may experience discomfort when consuming large quantities of raw tomatoes on an empty stomach
• Seasonality impacts nutrition: Vine-ripened, in-season tomatoes typically contain higher nutrient concentrations than off-season varieties grown in controlled environments
• Processing changes composition: Tomato paste concentrates both nutrients and calories (94 calories per 100g), while sun-dried tomatoes become significantly higher in calories (258 calories per 100g) due to water removal

Debunking Common Tomato Calorie Myths

Several misconceptions persist about tomato nutrition that deserve clarification:

Myth: All tomato products have the same calorie profile as fresh tomatoes
Fact: Processing concentrates calories and sugars. While fresh tomatoes contain 22 calories per medium fruit, a cup of tomato soup averages 176 calories, and tomato ketchup contains approximately 120 calories per 100g.

Myth: The calories in tomatoes contribute significantly to daily intake
Fact: Even consuming three medium tomatoes daily adds only about 66 calories to your diet—less than 3% of a standard 2,000-calorie daily intake.

Myth: Removing tomato seeds reduces calories significantly
Fact: The seeds and gel contain minimal calories. Most nutritional benefits, including fiber and certain antioxidants, are concentrated in these parts.

Practical Tracking Tips for Health-Conscious Eaters

Accurately incorporating tomatoes into your nutritional tracking requires attention to detail:

• Use kitchen scales for precise measurement, as "medium" can vary between 120-180g
• When using tomato products, check labels for added sugars and oils that increase calorie content
• Consider the entire dish's nutritional profile rather than focusing solely on tomato calories
• Track tomatoes as part of your vegetable servings rather than as a significant calorie source
• Remember that cooking methods affect net calorie impact—steaming preserves nutrients better than boiling

For those following specific dietary approaches like keto, Mediterranean, or DASH diets, tomatoes generally fit well within recommended guidelines due to their low carbohydrate content (3.9g per medium tomato) and high nutrient density.

How many calories are in a medium tomato?

A medium-sized tomato weighing approximately 148 grams contains 22 calories according to USDA FoodData Central. This makes tomatoes an exceptionally low-calorie food that provides significant nutritional value without adding substantial calories to your daily intake.

Do different tomato varieties have different calorie counts?

Yes, while the calorie difference is minimal, various tomato types contain slightly different calorie amounts. Cherry tomatoes provide about 4 calories each (17g), Roma tomatoes offer 11 calories per 62g serving, and larger beefsteak tomatoes contain approximately 27 calories for a 182g portion. The nutritional composition varies slightly across varieties, but all remain low-calorie options.

Are tomato calories affected by cooking methods?

Cooking concentrates tomato calories by removing water. Raw tomatoes contain 22 calories per medium fruit, while processed forms have higher calorie density: tomato paste has 94 calories per 100g, and sun-dried tomatoes contain 258 calories per 100g. However, cooking increases lycopene bioavailability, enhancing certain nutritional benefits despite the higher calorie concentration.

Can tomatoes help with weight loss?

Tomatoes support weight management through their high water content (95%) and low calorie density. They create meal volume without significant calories, helping you feel full while consuming fewer calories. A medium tomato provides just 22 calories but delivers fiber, vitamins, and minerals that contribute to overall dietary satisfaction, making it easier to maintain a calorie deficit for weight loss.