Tomato Calories and Benefits- A Superfood for Weight Loss

Tomatoes pop up just about everywhere—salads, sauces, sandwiches, you name it. Technically, they’re fruits, but most of us treat them like veggies. Their bright red color and juicy bite make them hard to resist, but there’s a lot more going on here than just good looks or great flavor. Tomatoes are loaded with nutrients, and they play a real part in keeping your diet healthy.

One question comes up all the time: How many calories are in a tomato? If you’re counting calories, trying to drop a few pounds, or just want to know what you’re eating, this is something you’ll want to get straight.

Let’s break it down. This quick guide covers everything you need to know about tomato calories, nutrition, health perks, and why they’re great if you’re watching your weight.

1. Calories in Tomatoes: The Basics

Tomato calories depend on the size, type, and how you prepare them. Here’s a quick cheat sheet:

- 1 medium raw tomato (about 123g): 22 calories

- 100g of tomato: 18 calories

- 1 large tomato (182g): 33 calories

- 1 small tomato (91g): 16 calories

- 1 cherry tomato (17g): 3 calories

So yeah, tomatoes are super low-calorie. Most of that comes from natural sugars and carbs, not fat or protein. That’s one reason they fit so well into low-calorie and weight-loss diets.

2. Calorie Breakdown (per 100g of Raw Tomato)

- Calories: 18 kcal (about 1% of daily needs)

- Water: 95%

- Protein: 0.9g (2%)

- Carbs: 3.9g (mostly natural sugars)

- Sugars: 2.6g

- Fiber: 1.2g (5%)

- Fat: 0.2g (basically none)

Tomatoes are almost all water. That explains why they’re so refreshing and light.

3. Different Types of Tomatoes and Their Calories

a. Cherry Tomatoes

These are small, sweet, and you can eat them whole.

- 1 cherry tomato (17g): 3 calories

- 100g: 18 calories

b. Roma (Plum) Tomatoes

Great for sauces.

- 1 Roma tomato (62g): 11 calories

- 100g: 18 calories

c. Beefsteak Tomatoes

Big, juicy, and made for sandwiches.

- 1 large tomato (182g): 33 calories

d. Grape Tomatoes

Similar to cherry tomatoes, but a bit less watery.

- 1 grape tomato: 3 calories

e. Green (Unripe) Tomatoes

A little firmer and tangier.

- 100g: 23 calories

(Green tomatoes have a bit more carbs.)

4. Cooked vs. Raw Tomatoes: What Changes?

Cooking doesn’t change the calories much. When you cook tomatoes, some water evaporates, which makes the calories per gram go up a little, but not by much.

- Raw Tomato: 18 kcal per 100g

- Cooked Tomato (boiled or steamed): 25 kcal per 100g

- Tomato Sauce (homemade): 29 kcal per 100g

- Canned Tomatoes (no salt): 21 kcal per 100g

- Sun-dried Tomatoes: 258 kcal per 100g

Heads up: Sun-dried tomatoes are calorie-packed because all the water’s gone, so the sugars and nutrients get concentrated.

5. Macronutrients in Tomatoes

a. Carbs

You’ll get about 4g of carbs for every 100g of tomato, mostly from natural sugars like glucose and fructose. These give you a little energy boost without sending your blood sugar through the roof.

b. Protein

Tomatoes don’t have much protein—less than a gram per 100g—but they do add some amino acids to your diet.

c. Fat

There’s barely any fat in tomatoes (about 0.2g per 100g), so they fit right in with low-fat or heart-healthy eating.

6. Vitamins and Minerals in Tomatoes

Tomatoes pack a punch when it comes to vitamins and minerals:

- Vitamin C (14mg per 100g): Helps immunity, skin, and healing

- Vitamin A (833 IU): Good for your eyes and skin

- Vitamin K1 (7.9mcg): Aids bone health and helps your blood clot

- Folate (B9, 15mcg): Needed for cell growth and metabolism

- Potassium (237mg): Keeps blood pressure in check

- Magnesium (11mg): Important for muscles and nerves

- Calcium (10mg): Builds strong bones

- Iron (0.3mg): Moves oxygen around your body

Plus, tomatoes are loaded with antioxidants like lycopene, beta-carotene, and lutein.

7. Lycopene: Tomato’s Super Antioxidant

Lycopene gives tomatoes their deep red color and comes with a bunch of health benefits:

- Protects your cells from damage

- Lowers risk of heart disease

- Drops bad cholesterol (LDL)

- Supports prostate and breast health

- May help guard your skin from UV damage

Here’s something cool—cooked tomatoes actually give you more lycopene than raw ones because heat helps release it from the tomato’s cells.

8. Health Benefits of Tomatoes

a. Good for Your Heart

Thanks to potassium and lycopene, tomatoes help lower blood pressure and stop cholesterol from oxidizing, which means less risk of heart disease.

b. Helps With Weight Loss

Low in calories and high in water, tomatoes fill you up without adding much to your daily count. Perfect if you’re working on a calorie deficit.

c. Boosts Skin Health

Vitam...

d. Enhances Vision

Vitamin A and beta-carotene keep your retina healthy and help you see better at night.

e. Reduces Cancer Risk

Eat tomatoes often, and you may cut your risk of prostate, lung, and stomach cancers. That’s thanks to all the antioxidants packed inside.

f. Aids Digestion

Tomatoes give you a good dose of fiber, which keeps things moving and helps your gut stay happy.

9. Tomatoes and Weight Management

Trying to lose weight? Tomatoes are a great pick. Here’s what makes them so useful:

They’re low in calories—just 18 kcal per 100 grams.

Loaded with fiber and water, so you feel full longer.

Vitamin C in tomatoes helps your body burn fat.

They act as a natural detox, helping flush out toxins.

Toss them in salads, blend them into smoothies, or stir them into soups. You’ll bulk up your meals without bulking up your waistline.

10. Tomato Juice Calories

A lot of people go for tomato juice as a quick breakfast or snack.

Serving Calories

1 cup (240 ml) tomato juice 41 kcal

100 ml tomato juice 17 kcal

Tomato juice is a solid source of lycopene, vitamin C, and potassium. If you buy it at the store, just check the label—some brands sneak in extra salt or sugar.

11. Tomato Sauce, Ketchup, and Soup Calories

Type Calories per 100g Notes

Homemade Tomato Sauce 29 kcal Best if you skip the sugar

Tomato Ketchup 110 kcal Packed with added sugar

Homemade Tomato Soup 35 kcal Filling and nutritious

Canned Tomato Soup 45–60 kcal Watch for salt and preservatives

👉 Tip: For healthier dishes, make your own tomato sauces or soups at home. Use fresh tomatoes, a splash of olive oil, and herbs. Store-bought sauces often have extra stuff you don’t need.

12. Tomatoes in Diet and Fitness Plans

Tomatoes fit right in with almost any eating plan:

Keto? Low in carbs.

Vegan or vegetarian? Totally plant-based.

Low-fat? Basically no fat at all.

Mediterranean diet? They’re a staple.

Pre-Workout

Tomatoes hydrate you and pack in antioxidants that help protect your muscles while you exercise.

Post-Workout

Tomato juice? Great for restoring electrolytes and calming inflammation after a workout.

13. How to Add Tomatoes to Your Diet

Salads: Mix up fresh tomatoes with cucumber and a drizzle of olive oil.

Juice: Blend ripe tomatoes with a little salt and lemon.

Sauces: Use pureed tomatoes for pasta or curry.

Soups: Go for a simple tomato-basil soup.

Snacks: Try cherry tomatoes dipped in hummus.

It’s easy to add tomatoes to your meals, and you’ll get a nutrition boost without piling on the calories.

14. Side Effects or Precautions

Most people do fine with tomatoes. But some folks notice:

Acid reflux or heartburn (they’re naturally acidic).

Rare allergic reactions.

Too much sodium if you eat a lot of processed tomato products, like ketchup.

If you’re sensitive to acid, try cooking or peeling your tomatoes instead of eating them raw.

15. Fun Facts About Tomatoes

Tomatoes are technically fruits, but we treat them like veggies in the kitchen.

There are over 10,000 kinds of tomatoes out there.

The biggest tomato ever grown weighed almost 9 pounds!

People in ancient Europe once thought tomatoes were poisonous.

When you cook tomatoes, your body absorbs 35–40% more lycopene.

Finally,,

Tomatoes are low in calories, packed with nutrients, and you can use them in just about anything. With only 18 calories per 100 grams, you can eat them freely without worrying about your weight. They’re loaded with vitamin C, potassium, antioxidants, and lycopene—good for your heart, skin, immune system, and digestion

Raw in salads, cooked in sauces, or blended in soups, tomatoes make it easy to eat healthy and keep your meals interesting.So the next time you’re hungry or planning dinner, grab a juicy tomato. It gives you flavor, keeps your calorie count low, and feeds your body what it needs.

"Did you find this article helpful?"