Are Tomatoes High in Calories per 100g? A Full Nutritional Guide

December 5, 2025 •

4 min read

Raw tomatoes contain only about 18 calories per 100g, making them a very low-calorie food. This fact makes them a popular choice for those mindful of their energy intake, but the story goes far beyond just the low-calorie count. This article provides a comprehensive look at the nutritional profile and health benefits that make tomatoes a dietary staple.

Quick Summary

Tomatoes are a nutrient-dense food with a very low calorie count of approximately 18 per 100g. Their high water and fiber content promote fullness, making them excellent for weight management. They are also packed with beneficial vitamins, minerals, and antioxidants.

Key Points

Low Calorie: A 100g serving of raw tomatoes contains only about 18 calories, making them ideal for weight management.
High in Water and Fiber: With 95% water and good fiber content, tomatoes promote fullness and reduce overall calorie intake.
Rich in Lycopene: They are a major source of the antioxidant lycopene, which supports heart health and may help prevent certain cancers.
Enhanced Absorption: Cooking tomatoes and adding a little healthy fat, like olive oil, significantly increases the body's absorption of lycopene.
Processing Increases Calories: While fresh tomatoes are low in calories, processed versions like sun-dried tomatoes or sauces with added sugar and oil can be much higher in calories.
Versatile Ingredient: Their low calorie count and rich flavor make them a flexible ingredient for salads, soups, sauces, and more.

The Core Nutritional Profile of a Raw Tomato (per 100g)

At the heart of the matter, the calorie density of a fresh, raw tomato is exceptionally low. A standard 100g serving of raw tomato contains roughly 18 calories, with water making up about 95% of its weight. This makes it a high-volume food that can fill you up with very little energy input. The remaining composition includes a modest amount of carbohydrates, mostly from natural sugars like glucose and fructose, and a good source of dietary fiber. The fat content is virtually negligible, and it provides a small but valuable amount of protein.

Water Content: Approximately 95%
Carbohydrates: Around 3.9g (mostly simple sugars)
Fiber: About 1.2g
Protein: Around 0.9g
Fats: A mere 0.2g

How Preparation Changes the Calorie Count

While fresh tomatoes are a consistent low-calorie choice, the way they are prepared can significantly alter their nutritional profile. Cooking them, for instance, can slightly concentrate the sugars and calories as water evaporates. However, the most substantial change comes from processing or drying. Adding oils or sugars to sauces and pastes, or completely removing the water to make sun-dried tomatoes, drastically increases the calorie density.

The Calorie Impact of Different Tomato Forms


Tomato Form (per 100g)	Calorie Count (approx.)	Primary Impact on Nutrition
Fresh (Raw)	18 kcal	High water content, low calories, rich in Vitamin C.
Cooked (Stewed/Sauce)	20-30 kcal	Increased bioavailability of lycopene, slightly more calorie-dense due to water loss. Calories increase more significantly with added ingredients like oil and sugar.
Sun-dried	250-300 kcal	Much higher calorie density due to concentrated sugars and lack of water. Often packed in oil, which adds substantial fat calories.
Tomato Juice (Unsweetened)	17-20 kcal	Similar to raw tomatoes but loses some fiber. Commercial juices may contain added salt.

Why Tomatoes Are Your Weight Loss Ally

Tomatoes are a powerful tool for weight management, and their low-calorie density is just one piece of the puzzle. The combination of high water and fiber content works synergistically to help you feel full and satisfied. When you consume foods that are high in water and fiber, they take up more space in your stomach, signaling to your brain that you are satiated. This can help curb overeating and reduce overall daily calorie intake without feeling deprived. This satiating effect is particularly beneficial when you start a meal with a tomato-based salad or soup.

Beyond Calories: The Health Benefits of Lycopene and Other Nutrients

Focusing solely on calories misses the bigger picture of what makes tomatoes so healthy. They are a treasure trove of vital nutrients and powerful antioxidants, especially lycopene. Lycopene is a carotenoid that gives tomatoes their red color and has been linked to numerous health benefits.

Heart Health: Studies suggest that the lycopene and potassium found in tomatoes can help lower cholesterol levels and manage blood pressure, reducing the risk of cardiovascular disease.
Cancer Prevention: The antioxidant properties of lycopene may help reduce the risk of certain cancers, including prostate, stomach, and colorectal cancers.
Skin Health: The antioxidants, including lycopene and beta-carotene, can help protect the skin from sun damage and may improve overall skin health.
Immune Support: Tomatoes are an excellent source of Vitamin C, which is crucial for a strong immune system and healthy skin and bones.
Eye Health: Vitamin A, derived from beta-carotene in tomatoes, is essential for maintaining healthy vision.
Boosted Nutrient Absorption: The body's absorption of lycopene is enhanced when tomatoes are cooked and consumed with healthy fats like olive oil. This is why a simple tomato sauce with olive oil can be particularly beneficial.

Versatility in the Kitchen: Simple Ways to Enjoy Tomatoes

Their low-calorie profile and rich nutritional content make tomatoes an incredibly versatile ingredient. You can enjoy them in a variety of ways to get their full health benefits.

Fresh Salads: Tossed with leafy greens, cucumber, and a light vinaigrette for a refreshing and hydrating meal.
Flavorful Soups: Blended into a warm, comforting tomato soup, perfect for weight management.
Wholesome Sauces: Simmered into a pasta sauce or shakshuka, especially when cooked with a bit of olive oil to increase lycopene absorption.
Zesty Salsas: Diced with onions, cilantro, and lime for a fresh topping for tacos or grilled chicken.
Roasted Side Dishes: Roasted with herbs and garlic to bring out their natural sweetness, perfect as a side for any main course.
Hydrating Juices: Blended into a simple juice for a potassium boost and hydration.

For more in-depth research on the health benefits of tomatoes and lycopene, the National Library of Medicine hosts various studies, including those on cardiometabolic health and inflammation.

Conclusion

To answer the central question: No, tomatoes are not high in calories per 100g. With a remarkably low 18 calories for a raw, 100g serving, they are a weight-loss friendly powerhouse. The health benefits, including potent antioxidants like lycopene and essential vitamins and minerals, cement their place as a smart and delicious addition to any diet. Whether eaten fresh, cooked into a sauce, or enjoyed in a soup, tomatoes provide a wealth of nutrition without the high-calorie load.

Frequently Asked Questions

No, eating tomatoes will not make you gain weight. With only 18 calories per 100g, they are a low-calorie food that is also high in water and fiber, which helps you feel full and manage your overall calorie intake.

Raw tomatoes are very low in calories, with about 18 kcal per 100g. Cooked tomatoes are slightly more calorie-dense as some water evaporates, but the increase is minimal unless high-calorie ingredients like oil or sugar are added.

Yes, cooking tomatoes, especially with a small amount of healthy fat like olive oil, actually increases the bioavailability of the antioxidant lycopene, making it easier for your body to absorb.

Sun-dried tomatoes have a much higher calorie density than fresh tomatoes due to the removal of water. A 100g serving can contain between 250-300 calories, and even more if packed in oil.

Yes, tomatoes are beneficial for blood sugar control. Their fiber content helps slow the digestion of food, preventing sharp spikes in blood sugar levels. They also have a low glycemic index.

The primary antioxidant is lycopene, which is responsible for the red color in tomatoes. Lycopene is linked to numerous health benefits, including heart health and a reduced risk of certain cancers.

Yes, it is perfectly healthy to eat tomatoes every day as part of a balanced diet. They are a nutrient-rich food that provides essential vitamins, minerals, and antioxidants.

Yes, tomatoes are a good source of dietary fiber, especially when consumed raw. The fiber content helps promote satiety and aids in healthy digestion.