Roma Tomato Calories: Exact Count Per Medium & Nutrition Facts

A medium Roma tomato (approximately 123g) contains just 22 calories, with 3.9g of carbohydrates, 1.9g of sugar, and 1.4g of fiber. This makes Roma tomatoes an excellent low-calorie option for weight management and blood sugar control, providing essential vitamins while contributing minimally to daily caloric intake.

When you're tracking your nutrition or following a specific diet plan, knowing the exact nutritional profile of common ingredients becomes crucial. Roma tomatoes, with their dense flesh and lower water content compared to other varieties, offer a slightly different nutritional profile that's worth understanding for health-conscious cooks and meal planners.

Why Roma Tomatoes Stand Out Nutritionally

Roma tomatoes, also known as plum tomatoes, have become kitchen staples for sauces and salads due to their meaty texture and rich flavor. But beyond their culinary advantages, their nutritional composition makes them particularly valuable for health-focused eating.

According to the USDA FoodData Central database, Roma tomatoes provide the following nutritional profile per 100g serving:

Nutrient	Amount per 100g	% Daily Value*
Calories	18 kcal	1%
Total Fat	0.2g	0%
Carbohydrates	3.9g	1%
Dietary Fiber	1.1g	4%
Sugars	2.6g	n/a
Protein	0.9g	2%
Vitamin C	14mg	16%
Vitamin A	833IU	17%
Potassium	237mg	7%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Roma vs. Other Tomato Varieties: A Nutritional Comparison

While all tomatoes share similar nutritional benefits, subtle differences exist between varieties. Roma tomatoes have slightly lower water content than beefsteak or vine-ripened tomatoes, which concentrates their nutrients per serving.

Tomato Variety	Calories (per medium)	Water Content	Fiber (per 100g)	Best For
Roma/Plum	22	92%	1.1g	Sauces, canning, salads
Beefsteak	27	94%	0.9g	Sandwiches, slicing
Cherry	25	95%	1.0g	Snacking, salads
Grape	27	94%	1.0g	Snacking, roasting

This comparison shows that while calorie differences between tomato varieties are minimal, Roma tomatoes' lower water content makes them nutritionally denser. This characteristic explains why they're preferred for sauces—less water means faster reduction times and richer flavor concentration.

Practical Applications in Your Daily Diet

Understanding Roma tomato calories becomes most valuable when applied to real-world eating scenarios. Here's how this information translates to practical meal planning:

Portion Guidance for Specific Diets

• Weight Loss Diets: A medium Roma tomato adds just 22 calories to your meal while providing volume and fiber that promotes satiety. Include 2-3 in salads instead of higher-calorie vegetables.
• Diabetes Management: With a low glycemic load of 1, Roma tomatoes won't spike blood sugar. Enjoy them freely as part of balanced meals.
• Keto Diets: At 3.9g net carbs per 100g, Roma tomatoes can be included in moderation (½ cup diced = approximately 4g net carbs).
• Intermittent Fasting: Their low calorie density makes Roma tomatoes ideal for staying within calorie limits during eating windows.

Culinary Techniques That Preserve Nutritional Value

The way you prepare Roma tomatoes affects their nutritional profile. Research from the National Center for Biotechnology Information shows that cooking Roma tomatoes actually increases lycopene bioavailability while preserving most vitamin content.

For maximum nutritional benefit:

• Lightly cook Roma tomatoes with healthy fats (like olive oil) to enhance absorption of fat-soluble vitamins
• Avoid overcooking to preserve vitamin C content
• Use the seeds and gel surrounding them, which contain valuable nutrients often discarded

When Roma Tomatoes Might Not Be Your Best Choice

While Roma tomatoes offer excellent nutritional value, certain situations might call for alternative varieties:

• Maximum Hydration Needs: During intense physical activity or in hot climates, higher-water-content tomatoes like beefsteak may provide better hydration.
• Very Low-Fiber Diets: For individuals following medical protocols requiring minimal fiber, the slightly higher fiber content of Roma tomatoes (compared to other varieties) might need consideration.
• Raw Sauce Applications: When making cold sauces like gazpacho where water content is desirable, juicier varieties work better.

The CDC's nutrition statistics show that Americans consume only 10% of the recommended vegetable intake. Incorporating nutrient-dense, low-calorie options like Roma tomatoes can help bridge this gap without significantly increasing caloric intake.

Maximizing Roma Tomato Benefits in Your Kitchen

Understanding Roma tomato calories is just the beginning. To fully leverage their nutritional advantages:

• Store Roma tomatoes at room temperature away from direct sunlight to preserve nutrient content (refrigeration can diminish flavor and texture)
• Combine with healthy fats like avocado or olive oil to enhance absorption of fat-soluble vitamins
• Use in place of higher-calorie ingredients—substitute diced Roma tomatoes for mayonnaise in tuna salad to save approximately 90 calories per serving
• Create a simple, nutrient-dense snack by topping a medium Roma tomato with 1 teaspoon of feta cheese (adds only 25 calories while providing protein and calcium)

For meal preppers, Roma tomatoes are particularly valuable. Their dense flesh holds up better during storage than juicier varieties, maintaining both texture and nutritional value throughout the week. A study published in the Journal of Food Composition and Analysis confirmed that Roma tomatoes retain higher nutrient levels during storage compared to other common varieties.

Conclusion: Making Informed Choices with Roma Tomatoes

With just 22 calories per medium tomato and a rich profile of vitamins and antioxidants, Roma tomatoes represent an exceptional choice for health-conscious eaters. Their slightly denser nutritional profile compared to other tomato varieties makes them particularly valuable for sauces, meal prep, and any application where water content might be undesirable.

By understanding the precise nutritional information—including Roma tomato calorie count per medium serving and how it compares to other varieties—you can make more informed decisions that align with your dietary goals while enjoying the rich flavor and versatility these tomatoes offer.

How many calories are in one medium Roma tomato?

One medium Roma tomato (approximately 123g) contains 22 calories. This makes them an excellent low-calorie option for adding volume and nutrients to meals without significantly increasing caloric intake.

Are Roma tomatoes lower in calories than other tomato varieties?

Roma tomatoes have slightly fewer calories per serving than many other varieties due to their lower water content. While the difference is minimal (about 5 calories less per medium tomato compared to beefsteak), their denser flesh means you get more nutritional value per bite.

Can I eat Roma tomatoes on a keto diet?

Yes, Roma tomatoes can be included in a keto diet in moderation. With approximately 3.9g of net carbs per 100g, a medium Roma tomato contains about 4.3g of net carbs. Many keto dieters include ½ to 1 medium Roma tomato daily within their carb limits.

Do Roma tomatoes have more nutrients than other tomatoes?

Due to their lower water content, Roma tomatoes have slightly higher concentrations of certain nutrients per serving compared to juicier varieties. They contain more lycopene, vitamin C, and fiber per 100g than beefsteak tomatoes, making them nutritionally denser.

How should I store Roma tomatoes to preserve their nutritional value?

Store Roma tomatoes at room temperature away from direct sunlight. Refrigeration can cause texture changes and reduce flavor compounds. For maximum nutrient retention, use within 5-7 days of purchase and avoid washing until ready to use.