Calorie Chart / Vegetables / Tomato
How Many Calories Are in Tomato?
Calculation of the nutritional value & Recommended Dietary Intake of tomato
For g and a calorie requirement of kcal
| Calories 40 kcal | Proteins 2 g | Lipids 0.4 g | Carbohydrates 6.4 g |
| 2% | 3% | 1% | 2% |
Health benefits of tomato
Tomato - 100g
Calories 20 kcal
Proteins 1 g
Lipids 0.2 g
Carbohydrates 3.2 g
With barely 20 kcal per 100 g, the tomato is unanimously considered a low-calorie food; you can fit it into almost any meal without worrying about excessive calories. Its juicy flesh provides a substantial dose of vitamin C, provitamin A (β-carotene), and the antioxidant lycopene, all of which support immune function and help limit oxidative stress without adding many calories. Potassium, present in significant quantities, contributes to proper blood pressure regulation, again for negligible calories.
The tomato is around 94% water, which makes it very hydrating and extremely useful for people who want volume on the plate but few calories on the balance sheet. Several studies also highlight a supposed protective role of lycopene against certain cardiovascular diseases; the evidence remains under investigation, so this benefit should still be considered "supposed."
Brought back from the Andes by Spanish explorers in the 16th century, the tomato was first viewed with suspicion in Europe before becoming a staple of the Mediterranean diet. Today, its culinary versatility and modest calorie count explain why dietitians often recommend it in weight-loss plans, in sports nutrition, and even for people needing to increase food volume without extra calories.
Whether you prefer it raw, cooked, or sun-dried, remember: you enjoy flavor, texture, and color while keeping the calorie bar very low—an unbeatable trio for balanced eating.
Tips for incorporating tomato into a balanced diet
Because the tomato contributes so few calories, you can use it as a foundation for light but satisfying dishes. A classic "Caprese" salad with sliced tomato, basil, and a few thin rounds of mozzarella balances fresh vegetables with moderate fats and proteins. For an even lower-calorie plate, replace the cheese with cubes of cucumber and drizzle a teaspoon of vegetable oil instead of heavier dressings: you still keep calories in check while adding healthy lipids.
Need a warm option? Incorporate tomatoes into ratatouille with eggplant and zucchini; the recipe stretches over several servings, diluting calories and bumping up fiber. In winter, a homemade tomato soup spices things up without much extra calories—just avoid cream if you are counting calories strictly.
For athletes looking to refuel, pair an oven-roasted tomato with a grilled turkey cutlet and a side of brown rice. You obtain a balanced ratio of proteins and complex carbs while keeping overall calories moderate. Conversely, people aiming to gain weight can stuff large tomatoes with quinoa and minced beef steak; the tomatoes control volume, but the filling boosts calories where needed.
Finally, experiment with stuffed tomatoes, tomato-based smoothies combined with apple juice, or blend tomatoes into homemade salsa for baked chicken—an easy way to flavor meals without piling on hidden calories.
Frequently Asked Questions
- How many calories are in a tomato?
- There are 20 kcal per 100 g.
- Are canned tomatoes higher in calories than fresh tomatoes?
- No major difference: drained canned tomatoes average 22 kcal per 100 g, only a 2 kcal increase caused by slightly lower water content, so canned tomatoes remain a very low-calorie option.
- Does cooking tomatoes change their calorie count?
- Simmering or roasting evaporates water, which concentrates nutrients and increases calories per 100 g marginally (around 25–30 kcal). The absolute calories you ingest depend on portion size and any added fat.
- Are tomatoes good for weight loss because of their low calories?
- Yes. Their 20 kcal per 100 g, high water content, and fiber make tomatoes a volume-rich, low-calorie ingredient that helps increase satiety without raising total meal calories.
- Do green (immature) tomatoes contain the same calories as ripe red ones?
- Green tomatoes are similar, at roughly 23 kcal per 100 g; the small variation is negligible in most calorie-focused plans.
- How can I burn the calories from one medium tomato?
- One medium tomato supplies about 30 kcal. A brisk three-minute walk or one minute of moderate cycling is enough to expend those calories for an average adult.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
