Tomato Macros: Complete Nutritional Breakdown Per Serving

One medium raw tomato (123g) contains approximately 22 calories, 4.8g carbohydrates, 1.3g fiber, 1.1g protein, and just 0.3g fat. These nutrient-dense fruits offer exceptional hydration (95% water) while delivering essential vitamins and minerals with minimal caloric impact.

Understanding tomato macronutrients is essential for anyone tracking dietary intake, planning balanced meals, or optimizing nutritional strategies. Whether you're managing weight, building muscle, or simply eating healthier, knowing the precise macronutrient composition of this kitchen staple helps make informed food choices. Tomatoes rank among the most versatile produce items globally, appearing in countless culinary traditions from Mediterranean salads to Latin American salsas and Asian curries.

Breaking Down Tomato Macronutrients

Tomatoes deliver remarkable nutritional value with minimal caloric density. The primary macronutrient in tomatoes is carbohydrates, predominantly in the form of natural sugars and dietary fiber. A single cup of chopped raw tomatoes (180g) provides about 8g total carbohydrates, including 2g of fiber and 5g of natural sugars. This favorable carbohydrate profile makes tomatoes an excellent choice for blood sugar management compared to many other fruits.

Protein content remains modest but valuable in the context of a balanced diet. While not a protein powerhouse, tomatoes contribute meaningful amounts of essential amino acids when consumed regularly. The minimal fat content—less than 0.5g per medium tomato—consists primarily of beneficial unsaturated fats that aid in nutrient absorption, particularly for fat-soluble vitamins like vitamin E and lycopene.

Tomato Type	Calories (per 100g)	Carbohydrates (g)	Protein (g)	Fat (g)	Fiber (g)
Raw Red Tomato	18	3.9	0.9	0.2	1.2
Cherry Tomatoes	27	6.0	1.1	0.2	1.2
Canned Whole Tomatoes	24	5.2	1.3	0.2	1.5
Sun-Dried Tomatoes	258	55.8	14.0	2.7	12.0

How Processing Affects Tomato Macronutrients

Processing methods significantly alter tomato macronutrient profiles. Sun-dried tomatoes concentrate nutrients through water removal, resulting in dramatically higher calorie density and macronutrient concentrations per serving. Canned tomatoes typically maintain similar macronutrient ratios to fresh counterparts, though added ingredients like salt or sugar can modify the nutritional profile. Cooking tomatoes increases lycopene bioavailability while slightly reducing vitamin C content, but doesn't substantially change core macronutrient values.

Understanding these variations helps when tracking dietary intake accurately. For instance, sun-dried tomatoes provide concentrated nutrition beneficial for certain dietary approaches but require portion control due to higher caloric density. Fresh tomatoes offer maximum hydration and volume for minimal calories, making them ideal for weight management strategies.

Practical Applications of Tomato Macronutrient Knowledge

Knowing tomato macros transforms how you incorporate them into meal planning. For weight management, tomatoes provide high volume and fiber with minimal calories—adding them to salads, sandwiches, or as a snack helps create satisfying meals without excessive caloric intake. Athletes and fitness enthusiasts benefit from tomatoes' natural electrolytes and carbohydrates for hydration and recovery.

Culinary professionals leverage this knowledge to balance dishes nutritionally while maintaining flavor profiles. When developing recipes, understanding that tomatoes contribute natural sweetness (from carbohydrates) and umami (from glutamic acid) helps reduce added sugars and fats without compromising taste. This knowledge proves particularly valuable for creating healthier versions of traditional dishes across various cuisines.

Contextual Considerations for Tomato Nutrition

Several factors influence tomato macronutrient composition beyond processing methods. Growing conditions, ripeness at harvest, and storage duration all affect nutritional content. Research from the USDA Agricultural Research Service shows that vine-ripened tomatoes contain higher sugar concentrations than those harvested green and ripened off-vine, directly impacting carbohydrate values. Seasonal variations also play a role, with summer-grown tomatoes typically showing higher nutrient density than winter greenhouse varieties.

When tracking tomato macros for dietary purposes, consider these contextual boundaries. The nutritional database values represent averages—actual content may vary by 10-15% based on these factors. For precise tracking, especially in clinical or competitive athletic contexts, weighing tomatoes and using specific variety data from sources like the USDA FoodData Central provides the most accurate results.

Tomato Nutrition Evolution Timeline

Nutritional understanding of tomatoes has evolved significantly over time. Early nutritional analyses in the 1950s focused primarily on vitamin content, with limited macronutrient data. The 1980s brought more sophisticated laboratory techniques that revealed tomatoes' complex carbohydrate composition. Modern nutritional science recognizes tomatoes as functional foods with macronutrient profiles that interact synergistically with micronutrients.

Recent research published in the Journal of Agricultural and Food Chemistry demonstrates how cooking methods affect not just micronutrient availability but also the structural integrity of tomato carbohydrates. This evolving understanding helps explain why different preparation methods yield varying glycemic responses despite similar macronutrient listings.

Maximizing Tomato Nutritional Benefits

To optimize the nutritional benefits of tomatoes, pair them with healthy fats like olive oil or avocado. This combination enhances absorption of fat-soluble compounds including lycopene and beta-carotene. For those monitoring carbohydrate intake, selecting larger, riper tomatoes provides more fiber relative to sugar content compared to smaller, less ripe varieties.

When incorporating tomatoes into meal planning, consider their natural sodium-potassium balance. With approximately 5mg sodium and 237mg potassium per 100g, tomatoes support healthy blood pressure regulation. This makes them particularly valuable for those following DASH (Dietary Approaches to Stop Hypertension) eating patterns or other heart-healthy dietary approaches.

How many net carbs are in a medium tomato?

A medium tomato (123g) contains approximately 4.8g total carbohydrates with 2.2g dietary fiber, resulting in about 2.6g net carbs. This makes tomatoes an excellent low-carb option for various dietary approaches.

Do tomatoes count as carbs or vegetables in meal planning?

Tomatoes function as both a vegetable and a carbohydrate source in meal planning. Nutritionally, they're classified as a starchy vegetable with moderate carbohydrate content. In dietary tracking systems, they're typically counted in the vegetable category while contributing to daily carbohydrate totals.

Are tomato macros different for cherry tomatoes versus regular tomatoes?

Yes, cherry tomatoes have slightly higher carbohydrate density than standard slicing tomatoes. Per 100g, cherry tomatoes contain about 6g carbohydrates compared to 3.9g in regular tomatoes, with similar protein and fat content. This difference stems from their higher sugar concentration and lower water content.

How do sun-dried tomatoes compare nutritionally to fresh tomatoes?

Sun-dried tomatoes have significantly concentrated macronutrients due to water removal. While 100g fresh tomatoes contain 18 calories, the same weight of sun-dried tomatoes provides 258 calories with 55.8g carbohydrates, 14g protein, and 12g fiber. This makes them nutritionally dense but requires portion control for calorie management.