Tomato Fiber Content: Exact Measurements by Variety

A medium raw tomato (123g) contains approximately 1.5 grams of dietary fiber, contributing 6% of the recommended daily value for adults. Cherry tomatoes offer slightly more fiber per serving at 2.0g per 100g, while cooked tomato products maintain similar fiber levels despite water loss during preparation.

Understanding the fiber content in tomatoes helps you make informed dietary choices that support digestive health and overall wellness. This comprehensive guide delivers precise nutritional data backed by authoritative sources, so you can optimize your fiber intake through this versatile fruit.

Why Tomato Fiber Matters for Your Health

Dietary fiber plays a critical role in maintaining digestive health, regulating blood sugar levels, and supporting heart health. Tomatoes contribute soluble and insoluble fiber that works synergistically with their rich lycopene content to deliver enhanced health benefits. Unlike fiber supplements, tomatoes provide this essential nutrient alongside vitamins, minerals, and antioxidants in a natural food matrix your body recognizes and utilizes efficiently.

Tomato Fiber Content by Variety

Not all tomatoes deliver the same fiber punch. The specific variety and preparation method significantly impact the fiber concentration you'll receive. Our analysis of USDA nutritional data reveals important distinctions between common tomato types:

Tomato Variety	Weight (per serving)	Total Fiber	% Daily Value
Medium Raw Tomato	123g	1.5g	6%
Cherry Tomatoes	100g (about 10-12)	2.0g	7%
Roma Tomatoes	100g	1.8g	6%
Cooked Tomatoes	100g	1.7g	6%
Tomato Puree	100g	2.2g	8%

This comparison, sourced from the USDA FoodData Central database, demonstrates that smaller tomato varieties generally provide more fiber per gram than larger varieties. The cooking process concentrates fiber content as water evaporates, making tomato purees and sauces surprisingly good fiber sources despite their liquid appearance.

How Cooking Affects Tomato Fiber Content

Many people wonder whether cooking tomatoes reduces their nutritional value. Research from the National Center for Biotechnology Information shows that while water-soluble vitamins may decrease slightly with heat, the fiber content remains remarkably stable. In fact, cooking breaks down cell walls, potentially making the existing fiber more accessible to your digestive system. This explains why tomato puree shows slightly higher fiber concentration per 100g than raw tomatoes—the water content decreases while the fiber remains.

Practical Ways to Maximize Tomato Fiber in Your Diet

To get the most fiber from tomatoes in your daily meals, consider these evidence-based strategies:

• Eat the skin - Nearly half of a tomato's fiber resides in its skin, so avoid peeling when possible
• Choose smaller varieties - Cherry and grape tomatoes deliver more fiber per bite than larger beefsteak types
• Combine with other high-fiber foods - Pair tomatoes with beans, lentils, or whole grains for synergistic fiber effects
• Use tomato paste in cooking - Concentrated tomato products provide more fiber per serving
• Include tomatoes in multiple meals - Add to omelets, sandwiches, and salads throughout the day

Tomato Fiber Compared to Other Common Vegetables

While tomatoes aren't the highest fiber vegetable available, they offer a valuable contribution to your daily intake. A medium tomato provides comparable fiber to half an avocado or one cup of cooked spinach. What makes tomatoes particularly valuable is their versatility—they can be incorporated into virtually any meal without dramatically changing your eating habits. Unlike some high-fiber foods that cause digestive discomfort when introduced suddenly, tomatoes are generally well-tolerated even by sensitive systems.

Special Considerations for Different Dietary Needs

Certain populations can particularly benefit from tomato fiber. People managing type 2 diabetes find that the combination of fiber and low glycemic index helps regulate blood sugar spikes. Those with irritable bowel syndrome often tolerate tomato fiber better than some other high-fiber foods, though individual responses vary. For individuals following a low-FODMAP diet for digestive issues, standard tomatoes are generally considered safe in moderate portions, unlike many other high-fiber foods that must be restricted.

How much fiber is in one medium tomato?

A medium raw tomato (approximately 123g) contains 1.5 grams of dietary fiber, which represents about 6% of the recommended daily value for adults following a 2,000-calorie diet.

Do cooked tomatoes have more fiber than raw tomatoes?

Cooked tomatoes have a higher concentration of fiber per 100g because water evaporates during cooking. While raw tomatoes contain about 1.2g of fiber per 100g, cooked tomatoes contain approximately 1.7g per 100g. However, the total fiber content in a whole tomato remains similar before and after cooking.

Which tomato variety has the highest fiber content?

Cherry tomatoes generally have the highest fiber content among common tomato varieties, providing about 2.0g of fiber per 100g. Tomato puree and paste offer even higher concentrations (2.2g per 100g) due to the removal of water during processing.

Does removing tomato skin reduce fiber content significantly?

Yes, peeling tomatoes removes approximately 40-50% of their total fiber content, as much of the insoluble fiber resides in the skin. For maximum fiber intake, consume tomatoes with their skin intact whenever possible.

How does tomato fiber compare to other common vegetables?

Tomatoes provide moderate fiber content compared to other vegetables. A medium tomato (1.5g fiber) offers similar fiber to half an avocado or one cup of cooked spinach, but less than broccoli (2.6g per 100g) or Brussels sprouts (3.8g per 100g). However, tomatoes' versatility makes them easier to incorporate into multiple daily meals.