How many calories are in 113g of tomatoes?

November 19, 2025 •

3 min read

According to nutritional data, 113g of raw red tomatoes contains approximately 20 calories, making them a low-calorie addition to any meal. This low energy density is paired with a rich profile of vitamins and antioxidants, solidifying the food's status as a healthy dietary choice. Understanding the specific nutrient content of this versatile fruit is key for those mindful of their calorie intake.

Quick Summary

A 113g serving of raw red tomatoes typically contains about 20 calories. This serving also provides beneficial vitamins, minerals, and antioxidants like lycopene, while being low in fat and carbohydrates. Tomatoes are a nutrient-dense food that supports a healthy diet, particularly for weight management.

Key Points

Low in calories: A 113g serving of raw red tomatoes contains approximately 20 calories, making it a low-energy-density food.
Rich in antioxidants: Tomatoes are an excellent source of lycopene, which protects against cellular damage and may lower the risk of certain cancers.
Promotes heart health: The presence of potassium and Vitamin B in tomatoes can help regulate blood pressure and cholesterol levels.
Supports skin health: Lycopene also helps protect the skin from damage caused by UV rays.
Boosts immune system: Tomatoes are packed with Vitamin C, a powerful antioxidant that supports immune function.
Aids digestion: The dietary fiber in tomatoes assists in maintaining digestive regularity.
Preparation affects nutrients: Cooking tomatoes increases the bioavailability of lycopene, while adding healthy fats can further enhance its absorption.

Nutritional Breakdown of 113g of Tomatoes

When counting calories, understanding the full nutritional profile of what you're eating is just as important as the calorie count itself. A 113g serving of raw, red tomatoes—roughly equivalent to one medium-sized tomato—is packed with more than just its minimal caloric load. Here is a closer look at the key nutritional components you can expect:

Carbohydrates: Approximately 4.43 grams, with simple sugars making up a significant portion.
Fiber: Around 1.4 grams, which contributes to digestive health and feelings of fullness.
Protein: Nearly 1 gram, making a small contribution to your daily protein needs.
Fat: A very low amount, about 0.23 grams, ensuring the calorie content remains minimal.

This composition highlights why tomatoes are considered a nutrient-dense food, providing important vitamins and minerals with a minimal energy cost. The high water content, which makes up about 95% of the tomato's weight, is another reason for its low-calorie density.

Comparing Calories in Different Tomato Varieties

The calorie content of tomatoes can vary slightly depending on the variety, though the difference is generally not significant. What does change more notably is the concentration of specific vitamins and other beneficial plant compounds like lycopene and beta-carotene.


Tomato Variety (113g)	Approximate Calories	Noteworthy Nutrient	Source
Raw Red/Roma	20	High in lycopene	Eat This Much
Raw Green	26	Good source of Vitamin C	Eat This Much
Raw Grape	20	Good source of Potassium and Vitamin C	Eat This Much

As the table shows, the core calorie count remains low across standard varieties, but opting for certain types can provide a slightly different vitamin boost.

The Health Benefits of Consuming Tomatoes

Beyond just their low-calorie profile, tomatoes offer a wide array of health benefits thanks to their rich content of vitamins, minerals, and antioxidants. Incorporating them into your diet can support overall well-being in several ways:

Heart Health: The potassium and Vitamin B found in tomatoes can help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
Antioxidant Protection: Tomatoes are a significant source of the antioxidant lycopene, which protects cells from damage and has been linked to a reduced risk of certain cancers, particularly prostate cancer.
Skin Protection: Lycopene and other antioxidants in tomatoes can protect the skin from sun damage. One study even found that a high intake of tomato paste could reduce sunburns.
Boosted Immunity: Tomatoes are rich in Vitamin C, which is crucial for a strong immune system and helps protect the body against infections.
Improved Digestion: The dietary fiber in tomatoes aids in digestion and helps prevent constipation.

Cooking and Preparation Methods

How you prepare your tomatoes can impact their nutritional value, especially the bioavailability of certain antioxidants. For instance, cooking tomatoes can make the antioxidant lycopene more easily absorbed by the body. Pairing them with a healthy fat, like olive oil, also increases lycopene absorption.

Here are some healthy ways to enjoy tomatoes:

Raw in Salads: Perfect for a light, fresh meal. Drizzle with extra virgin olive oil to boost nutrient absorption.
Cooked in Sauces: Heat helps release lycopene. Use a low-sodium recipe for a heart-healthy option.
Roasted: Roasting enhances the natural sweetness and can be a flavorful side dish.
Fresh Salsa: A great low-calorie dip for raw vegetables or to top grilled chicken.
Added to Sandwiches: A simple way to boost flavor and nutrition on a sandwich or burger.

Conclusion

For anyone monitoring their calorie intake, 113g of tomatoes is an excellent dietary choice, offering a modest 20 calories. More importantly, this small portion delivers a powerful dose of vitamins, minerals, and antioxidants, including heart-healthy potassium and cancer-fighting lycopene. Whether enjoyed raw in a salad or cooked into a sauce, tomatoes are a versatile and nutritious addition to any healthy eating plan. Their high water and fiber content also help promote feelings of fullness, making them a valuable tool for weight management.

A note on tomato products

While fresh tomatoes are ideal, processed tomato products like sauces and paste are also potent sources of nutrients like lycopene. However, it's important to be mindful of added sugars and sodium in these products. Always check the nutrition label to ensure you are making a healthy choice.

Frequently Asked Questions

Yes, tomatoes are excellent for weight loss. They are low in calories and high in fiber and water, which helps you feel full and satisfied. Their nutrient density also means you get essential vitamins and minerals without a high calorie cost.

The primary antioxidant in ripe, red tomatoes is lycopene. This carotenoid is responsible for the tomato's red color and has been extensively studied for its potential health benefits, including protection against certain cancers.

Yes, cooking tomatoes can change their nutritional value. It increases the bioavailability of lycopene, making it easier for your body to absorb. However, some heat-sensitive vitamins, like Vitamin C, can be reduced during the cooking process.

The caloric difference between varieties like raw red, Roma, or grape tomatoes is minimal. For example, 113g of raw red or grape tomatoes has about 20 calories, while raw green tomatoes have slightly more at 26 calories.

Canned tomatoes often have a similar calorie count to fresh ones, but it depends on the product. Some canned products, like sauces, can have added sugars or sodium that increase the overall calorie and nutrient profile. Always check the label.

Approximately 4.43 grams of carbohydrates are in 113g of raw tomatoes. The majority of these carbs are simple sugars like glucose and fructose.

Evidence suggests that the lycopene and other plant compounds in tomatoes may offer some protection against sunburn by working from the inside out. However, this is not a substitute for proper sun protection like sunscreen.