Calories in a Tomato: Full Nutrition Breakdown
How many calories are in a tomato? Size-by-size breakdown with full nutrition facts and FAQ.
Tomatoes are a versatile, low-calorie fruit commonly used as a vegetable in cooking. They are best known for their high lycopene content — a powerful antioxidant linked to reduced risk of heart disease and certain cancers. Tomatoes also provide vitamin C, potassium, vitamin K, and folate. Here is a complete breakdown of tomato nutrition by size.
Calories by size:
| Size | Weight | Calories | Carbs | Fiber | Vitamin C | Potassium |
|---|---|---|---|---|---|---|
| Small | ~91 g | 16 kcal | 3.5 g | 1.1 g | 12 mg | 216 mg |
| Medium | ~123 g | 22 kcal | 4.8 g | 1.5 g | 17 mg | 292 mg |
| Large | ~182 g | 33 kcal | 7.1 g | 2.2 g | 25 mg | 431 mg |
| 1 cup chopped | ~180 g | 32 kcal | 7 g | 2.2 g | 25 mg | 427 mg |
| Cherry tomato (1) | ~17 g | 3 kcal | 0.7 g | 0.2 g | 2 mg | 40 mg |
Tomatoes are also a good source of vitamin A, vitamin K, and contain small amounts of nearly every essential mineral. Their lycopene content increases significantly when tomatoes are cooked or processed.
Frequently Asked Questions (FAQ)
How many calories are in a medium tomato?
A medium tomato weighing about 123 grams contains approximately 22 calories. Tomatoes are extremely low in calories because they are about 95% water. Their calories come mostly from carbohydrates — about 4.8 grams, with 1.5 grams of fiber and 3.2 grams of natural sugars.
What is lycopene and why are tomatoes known for it?
Lycopene is a powerful antioxidant pigment that gives tomatoes their red color. Research has linked lycopene intake to reduced risk of heart disease, prostate cancer, and sun damage to the skin. Cooked tomatoes and tomato paste contain significantly more bioavailable lycopene than raw tomatoes because heat breaks down cell walls and aids absorption.
Are tomatoes good for weight loss?
Tomatoes are excellent for weight loss. With only 22 calories in a medium tomato and a high water content, they add volume and flavor to meals without adding significant calories. They can be eaten raw in salads, sliced on sandwiches, or used as a base for low-calorie sauces and soups.
Are cherry tomatoes more nutritious than regular tomatoes?
Cherry tomatoes and regular tomatoes have very similar nutritional profiles per gram. However, cherry tomatoes tend to have a slightly higher concentration of sugar and certain antioxidants because of their higher skin-to-flesh ratio. Both varieties are excellent sources of lycopene, vitamin C, and potassium.
Do tomatoes lose nutrients when cooked?
Cooking tomatoes reduces their vitamin C content but significantly increases the bioavailability of lycopene. Studies show that cooked tomatoes can have up to two to three times more absorbable lycopene than raw tomatoes. Adding a small amount of healthy fat, like olive oil, further enhances lycopene absorption.
How many calories are in a medium tomato?
What is lycopene and why are tomatoes known for it?
Are tomatoes good for weight loss?
Are cherry tomatoes more nutritious than regular tomatoes?
Do tomatoes lose nutrients when cooked?
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