A medium-sized tomato (148g) contains just 27 calories, with 95% of its weight coming from water. One cup of cherry tomatoes (149g) provides 27 calories, 2g of fiber, and delivers 150% of your daily vitamin C needs. Tomatoes are exceptionally rich in lycopene, potassium, and vitamin K—all while remaining one of the lowest-calorie vegetables available.
When you're tracking your daily nutrition, knowing the exact tomato nutrition calories helps you make informed dietary choices without sacrificing flavor or health benefits. Whether you're managing weight, optimizing athletic performance, or simply eating healthier, understanding the precise nutritional profile of this versatile fruit-vegetable hybrid matters.
Tomato Nutrition Breakdown: What's Inside Each Serving
Tomatoes deliver impressive nutrition with minimal calories. According to the USDA FoodData Central database, here's what you get in a medium raw tomato (148g):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27 | 1% |
| Total Fat | 0.3g | 0% |
| Carbohydrates | 5.8g | 2% |
| Dietary Fiber | 1.5g | 5% |
| Sugar | 3.9g | n/a |
| Protein | 1.3g | 3% |
| Vitamin C | 28.2mg | 31% |
| Potassium | 432mg | 9% |
| Vitamin K | 10.8mcg | 9% |
| Lycopene | 8.8mg | n/a |
This nutritional powerhouse contains virtually no fat while providing essential vitamins and minerals. The natural sugars in tomatoes come packaged with fiber that helps regulate blood sugar—making them suitable even for diabetic meal planning when consumed in appropriate portions.
How Tomato Varieties Compare Nutritionally
Not all tomatoes deliver identical nutrition. The following comparison shows how common varieties stack up per 100g serving:
| Tomato Type | Calories | Lycopene (mg) | Vitamin C (mg) |
|---|---|---|---|
| Roma | 21 | 10.2 | 14.4 |
| Cherry | 18 | 7.5 | 12.8 |
| Beefsteak | 19 | 8.9 | 13.7 |
| Heirloom | 20 | 6.3 | 15.1 |
Roma tomatoes contain the highest lycopene concentration, making them ideal for cooked tomato products where lycopene bioavailability increases. Cherry tomatoes provide the lowest calorie density per piece, perfect for snacking. Source: USDA National Nutrient Database for Standard Reference.
Maximizing Tomato Nutrition: Raw vs Cooked
Contrary to many vegetables, tomatoes actually increase certain nutritional benefits when cooked. The lycopene content becomes significantly more bioavailable through heating:
- Raw tomatoes: Best for vitamin C preservation (heat-sensitive)
- Cooked tomatoes: Lycopene becomes 2.5-3x more absorbable by the body
- With healthy fats: Consuming tomatoes with olive oil increases lycopene absorption by 4x
A 2022 study published in the Journal of Agricultural and Food Chemistry demonstrated that simmering tomatoes for 30 minutes increased measurable lycopene by 28% compared to raw counterparts. This explains why tomato sauce and paste deliver more antioxidant benefits than fresh tomatoes for certain health applications.
Tomatoes in Your Daily Diet: Practical Applications
Understanding tomato nutrition calories helps you incorporate them strategically throughout your day:
For Weight Management
With only 27 calories per medium tomato, they make an excellent low-energy-density food. Fill half your plate with tomatoes and other non-starchy vegetables to reduce overall calorie intake while increasing meal volume. Registered dietitians recommend including at least 1 cup of tomatoes daily for optimal lycopene intake.
For Athletes and Active Individuals
The potassium content in tomatoes (432mg per medium tomato) helps prevent muscle cramps and supports hydration. Add sliced tomatoes to post-workout meals to replenish electrolytes naturally. The natural sugars provide quick energy without spiking blood glucose dramatically.
For Heart Health Optimization
Research from Harvard T.H. Chan School of Public Health shows that consuming lycopene-rich foods like tomatoes may reduce LDL cholesterol oxidation. Aim for 2-3 servings of tomato products weekly to support cardiovascular health through multiple mechanisms.
When Tomato Nutrition Varies: Important Considerations
Several factors affect the precise nutritional profile of tomatoes:
- Ripeness level: Fully ripe tomatoes contain up to 50% more lycopene than underripe ones
- Growing conditions: Sun exposure increases lycopene production
- Storage methods: Refrigeration slows but doesn't stop nutrient degradation
- Preparation techniques: Processing with oil increases fat-soluble nutrient absorption
According to the American Journal of Clinical Nutrition, conventionally grown tomatoes typically show similar nutritional profiles to organic varieties for most nutrients, though organic tomatoes may contain slightly higher lycopene levels due to stress response mechanisms in the plants.
Common Tomato Nutrition Questions Answered
Understanding these frequently asked questions helps you apply tomato nutrition facts effectively in your daily life:
Are tomatoes good for weight loss?
Absolutely. With just 27 calories per medium tomato and high water content (95%), they create meal volume with minimal calories. The fiber content promotes satiety, helping you feel full longer. Including tomatoes in salads, sandwiches, and main dishes adds nutrition without significantly increasing calorie counts.
Do different colored tomatoes have different nutritional benefits?
Yes. While red tomatoes are highest in lycopene, yellow and orange varieties contain more beta-carotene. Purple and black tomatoes feature additional anthocyanins—powerful antioxidants also found in blueberries. For maximum nutritional diversity, incorporate multiple tomato colors into your diet.
How many tomatoes should I eat daily for health benefits?
Nutrition scientists recommend at least 1-2 servings daily (1 medium tomato or 1 cup cherry tomatoes) to obtain significant lycopene benefits. For therapeutic effects related to heart health, some studies suggest consuming the equivalent of 2-3 medium tomatoes daily or 1/2 cup of tomato sauce.
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