Tomato Calories 100g: Exact Count & Nutrition Facts

100g of raw tomatoes contains just 18 calories, making them an exceptionally low-calorie food choice that's rich in essential nutrients like vitamin C, potassium, and lycopene.

Discover exactly how tomatoes fit into your nutrition goals with this science-backed guide. Whether you're tracking macros, managing weight, or simply curious about healthy eating, you'll get precise calorie information plus practical strategies for incorporating tomatoes into your daily diet.

Why Tomato Calories Matter for Your Daily Nutrition

Understanding the caloric content of basic ingredients like tomatoes is crucial for effective meal planning. With only 18 calories per 100g serving, tomatoes provide substantial volume and nutrition with minimal caloric impact. This makes them an excellent choice for those monitoring their daily intake while still wanting satisfying portions.

Nutrient	Amount per 100g	% Daily Value
Calories	18 kcal	1%
Carbohydrates	3.9 g	1%
Dietary Fiber	1.2 g	4%
Vitamin C	14 mg	16%
Potassium	237 mg	5%
Lycopene	2573 µg	-

This nutritional profile comes directly from the USDA FoodData Central database (accessed September 2025), the authoritative source for standardized food composition information used by nutrition professionals worldwide. The data reflects raw, red tomatoes without added ingredients.

How Tomato Varieties Affect Calorie Content

While the standard calorie count for tomatoes is remarkably consistent, different varieties show slight nutritional variations:

• Cherry tomatoes: 27 calories per 100g - slightly higher due to lower water content
• Roma tomatoes: 21 calories per 100g - denser flesh affects the ratio
• Beefsteak tomatoes: 17 calories per 100g - higher water content lowers calories slightly
• Green tomatoes: 21 calories per 100g - unripe varieties contain more complex carbohydrates

These differences are minimal for calorie counting purposes but become relevant when tracking precise macronutrient ratios. The USDA maintains these specific profiles in their detailed vegetable composition database.

Preparation Methods and Calorie Impact

How you prepare tomatoes significantly affects their nutritional profile. Understanding these changes helps you make informed choices:

• Raw consumption: Preserves all natural nutrients with the lowest calorie count (18kcal/100g)
• Cooking: Concentrates flavors but slightly reduces volume; 100g of cooked tomatoes contains approximately 22 calories
• Sun-dried: Dramatically increases calorie density to 258 calories per 100g due to water removal
• With added ingredients: Tomato sauce with olive oil jumps to 70+ calories per 100g

According to research published in the Journal of Agricultural and Food Chemistry, cooking tomatoes actually increases the bioavailability of lycopene, the powerful antioxidant responsible for their red color, despite the slight calorie increase. This demonstrates the important context that calorie count alone doesn't tell the complete nutritional story.

Practical Applications for Daily Eating

Knowing tomato calories becomes truly valuable when applied to real-world eating scenarios:

• Add 150g of sliced tomatoes to your salad for just 27 calories while boosting vitamin intake
• Replace higher-calorie ingredients with tomatoes in sandwiches to reduce overall meal calories
• Use tomatoes as a base for low-calorie sauces and soups that provide volume without excess calories
• Enjoy tomatoes as a satisfying snack option between meals without significant caloric impact

Dietitians at the Academy of Nutrition and Dietetics recommend incorporating tomatoes into multiple meals throughout the day due to their nutrient density and low energy density. This approach helps create satisfying meals while managing overall calorie intake.

Tomatoes in Context: How They Compare

Understanding tomato calories becomes more meaningful when compared to other common foods:

• 100g tomatoes (18 calories) vs 100g cucumber (15 calories) - very similar low-calorie profiles
• 100g tomatoes (18 calories) vs 100g carrots (41 calories) - tomatoes have less than half the calories
• 100g tomatoes (18 calories) vs 100g banana (89 calories) - tomatoes provide similar volume for 20% of the calories
• 100g tomatoes (18 calories) vs 100g cooked rice (130 calories) - tomatoes offer a much lower-calorie alternative for adding volume to meals

This comparison comes from the USDA's Food Patterns Equivalents Database, which nutrition professionals use for meal planning and dietary analysis. The data helps visualize how tomatoes can serve as a lower-calorie substitute in various meal components.

Special Considerations for Specific Diets

Tomatoes offer particular benefits for various dietary approaches:

• Weight management: Their high water content (95%) creates volume with minimal calories, promoting satiety
• Diabetes management: Low glycemic load (2.7 per 100g) makes them suitable for blood sugar control
• Heart health: Potassium content supports healthy blood pressure levels
• Antioxidant intake: Lycopene content provides powerful antioxidant protection

Registered dietitians at the American Heart Association specifically recommend including tomatoes in heart-healthy eating patterns due to their potassium content and absence of sodium and saturated fat. The Dietary Guidelines for Americans also highlight tomatoes as a vegetable that contributes to meeting daily vegetable intake recommendations.

Maximizing Tomato Nutrition in Your Meals

Get the most nutritional value from your tomatoes with these evidence-based strategies:

• Pair tomatoes with healthy fats like olive oil to increase lycopene absorption by up to 4 times
• Choose vine-ripened tomatoes when possible for higher nutrient density
• Store tomatoes at room temperature until fully ripe, then refrigerate to extend freshness
• Use the entire tomato including the gel surrounding the seeds, which contains significant nutrients
• Combine with other colorful vegetables to create nutrient-synergistic meals

These practical tips come from culinary nutrition research conducted at leading institutions like the Culinary Institute of America's Food and Wine Center, which studies how preparation methods affect nutrient retention and bioavailability.

Do different colored tomatoes have different calorie counts?

Most tomato varieties, regardless of color (red, yellow, orange), contain approximately 18 calories per 100g. The slight variations (17-21 calories) come from differences in water content and sugar levels rather than the pigments themselves.

How many calories are in a medium-sized tomato?

A medium-sized tomato (approximately 123g) contains about 22 calories. This provides a good portion size with minimal caloric impact while delivering valuable nutrients.

Are tomato calories affected by ripeness?

Riper tomatoes contain slightly more calories (about 1-3 extra calories per 100g) due to increased sugar content as they mature. However, this small difference is nutritionally insignificant for most dietary planning purposes.

Can I eat unlimited tomatoes while dieting?

While tomatoes are very low in calories, eating excessive amounts could potentially cause digestive discomfort for some people due to their acidity. For most individuals, incorporating tomatoes freely into meals is an excellent strategy for adding volume and nutrients with minimal calories.

How do tomato calories compare to tomato products?

Processed tomato products vary significantly: tomato paste (82 calories/100g), tomato sauce (40-70 calories/100g depending on added ingredients), and sun-dried tomatoes (258 calories/100g). Always check labels as added sugars and oils increase calorie content substantially.