Calories in Tomatoes: A Complete Guide to Nutritional Value and Benefits
Tomatoes are one of the most popular and versatile fruits worldwide, found in everything from salads to sauces. But if you’re counting calories, you might wonder:
How many calories are in a tomato?
The answer depends on the size, variety, and preparation method. In this guide, we’ll explore:
✔️ Calories in different types of tomatoes
✔️ Macronutrient breakdown
✔️ Health benefits of tomatoes
✔️ Best ways to include tomatoes in your diet
Let’s dive into the nutritional power of tomatoes! 🍅
How Many Calories Are in Tomatoes?
Tomatoes are low in calories and nutrient-dense, making them a great choice for weight loss and overall health.
| Tomato Type | Calories per 100g | Calories per Serving |
|---|---|---|
| Cherry Tomato | 18 kcal | 3 kcal per tomato (15g) |
| Plum Tomato | 19 kcal | 11 kcal per tomato (60g) |
| Salad (Round) Tomato | 18 kcal | 22 kcal per medium tomato (120g) |
| Beefsteak Tomato | 16 kcal | 33 kcal per large tomato (200g) |
| Canned Tomatoes | 22 kcal | 40 kcal per ½ cup (180g) |
| Sun-Dried Tomatoes | 258 kcal | 72 kcal per ¼ cup (28g) |
Fact: Sun-dried tomatoes have a higher calorie content because they are dehydrated and concentrated.
Tomato Macronutrient Breakdown
Tomatoes are low in calories but packed with nutrients. Here’s a look at the macronutrient content per 100g of fresh tomatoes:
✔️ Calories: 18 kcal
✔️ Carbohydrates: 3.9g
✔️ Fiber: 1.2g
✔️ Protein: 0.9g
✔️ Fat: 0.2g
✔️ Water Content: 94%
Fact: Since tomatoes are 94% water, they help keep you hydrated while adding flavor and nutrients to meals.
Health Benefits of Tomatoes
Tomatoes are nutrient-rich, offering numerous health benefits thanks to their vitamins, minerals, and antioxidants.
1️⃣ Rich in Vitamin C (Boosts Immunity)
✔️ A medium tomato provides 40% of your daily Vitamin C needs.
✔️ Helps support the immune system and fight infections.
2️⃣ High in Antioxidants (Protects Cells)
✔️ Tomatoes contain lycopene, a powerful antioxidant that may:
- Reduce the risk of heart disease.
- Protect against certain cancers.
- Slow signs of aging and improve skin health.
Fact: Cooking tomatoes boosts lycopene levels, making cooked tomato sauces even healthier! 🍝
3️⃣ Supports Heart Health
✔️ Lycopene & potassium help lower blood pressure and reduce cholesterol.
✔️ Regular tomato consumption is linked to better cardiovascular health.
4️⃣ Good for Eye Health
✔️ Tomatoes contain lutein and beta-carotene, which may protect against macular degeneration.
5️⃣ Aids Digestion & Gut Health
✔️ Tomatoes are high in fiber, which promotes healthy digestion and prevents constipation.
Tip: To get the most fiber, eat tomatoes raw with the skin on!
Best Ways to Include Tomatoes in Your Diet
Tomatoes are incredibly versatile and can be used in a variety of ways:
🥗 Raw in salads – A refreshing, low-calorie option.
🍝 In sauces & soups – Cooked tomatoes provide higher lycopene levels.
🍕 Roasted or grilled – Brings out natural sweetness.
🍅 Blended in smoothies – Adds nutrients to vegetable smoothies.
🌱 As a snack – Cherry tomatoes with hummus or cottage cheese.
Tip: Pair tomatoes with healthy fats (like olive oil or avocado) to boost nutrient absorption.
Calories in Different Tomato-Based Products
| Food Item | Calories per Serving |
|---|---|
| Tomato Soup (1 cup) | 74 kcal |
| Ketchup (1 tbsp) | 19 kcal |
| Tomato Sauce (½ cup) | 45 kcal |
| Tomato Juice (1 cup) | 41 kcal |
🔹 Fact: Many processed tomato products contain added sugars, so always check the labels!
Tomatoes and Weight Loss: Are They Good for Dieting?
✔️ Low in Calories – You can eat a lot without exceeding your calorie goals.
✔️ High in Water Content – Keeps you hydrated and full longer.
✔️ Rich in Fiber – Aids digestion and helps with appetite control.
Fact: Eating tomatoes regularly can help reduce bloating due to their natural diuretic properties.
Frequently Asked Questions (FAQs)
How many calories are in a large tomato?
A large beefsteak tomato (200g) contains about 33 calories.
Are tomatoes good for weight loss?
Yes! Tomatoes are low in calories, high in fiber, and full of water, making them great for weight loss.
Are tomatoes high in sugar?
Tomatoes contain natural sugars, but their sugar content is low compared to fruits like apples or bananas.
Are cooked tomatoes healthier than raw?
Both are healthy, but cooked tomatoes have higher lycopene levels, which provide stronger antioxidant benefits.
Do cherry tomatoes have fewer calories than regular tomatoes?
Yes! Cherry tomatoes contain only 3 calories per tomato, making them a great low-calorie snack.
Final Thoughts: Tomatoes Are Low-Calorie & Highly Nutritious!
✔️ Tomatoes are low in calories (around 18 kcal per 100g).
✔️ They are packed with vitamins, fiber, and antioxidants.
✔️ Eating tomatoes regularly supports heart health, immunity, and digestion.
✔️ They are a great addition to any diet—whether raw, cooked, or blended into sauces.
Now that you know the calorie content of tomatoes, how do you enjoy them? Share your favorite tomato recipes in the comments! 🍅💬
Now you know everything about tomato calories and nutrition! Have a favorite tomato dish? Share it in the comments! 🍅🔥