How Many Calories Are in 180g of Tomatoes?

According to USDA data, 180 grams of raw, chopped tomatoes contain just 32 calories. This low-calorie count makes tomatoes a highly beneficial and popular choice for those looking to manage their weight and improve their diet. A serving of 180g is a sizable portion, equivalent to about one cup of sliced tomatoes.

Quick Summary

This article details the low-calorie count of 180g of tomatoes and breaks down the complete nutritional profile, including vitamins, minerals, and antioxidants. It explains how to incorporate this healthy fruit into a balanced diet and discusses the health benefits associated with regular consumption.

Key Points

• Low Calorie: 180g of raw tomatoes contains only 32 calories, making them ideal for weight management.

• Rich in Lycopene: Tomatoes are a primary source of lycopene, an antioxidant linked to heart health and cancer prevention.

• High in Vitamins: A 180g serving provides a good dose of vitamins A, C, and K, which support immunity, skin, and bone health.

• Potassium Source: The same portion is a good source of potassium, which is important for blood pressure regulation.

• Enhance Absorption by Cooking: Cooking tomatoes with a little healthy fat, like olive oil, can boost the body's absorption of lycopene.

• Versatile Ingredient: Tomatoes can be incorporated raw into salads and sandwiches or cooked into sauces and soups.

Tomatoes are a versatile and nutritious addition to any diet, prized for their flavor and health benefits. The exact number of calories can vary slightly based on the specific variety, but they consistently remain a low-calorie food. For instance, both cherry and Roma tomatoes in a 180-gram serving contain approximately 32 calories. This means you can add significant volume to your meals with minimal caloric impact, making them an excellent choice for weight management.

The Complete Nutritional Breakdown of 180g of Tomatoes

Beyond their low-calorie density, 180 grams of tomatoes offer a robust nutritional profile. This serving size is packed with essential vitamins, minerals, and antioxidants crucial for overall health.

• Macronutrients: A 180g serving contains about 7g of carbohydrates (mostly natural sugars), 2g of fiber, 2g of protein, and only 0.4g of fat. The high fiber content contributes to a feeling of fullness, which can aid in weight loss.
• Vitamins: Tomatoes are an excellent source of Vitamin C, providing a significant portion of the daily value. They also offer a good amount of Vitamin A, Vitamin K, and some B vitamins like folate.
• Minerals: A 180g portion is rich in potassium, a mineral that helps regulate blood pressure and fluid balance. It also contains smaller amounts of iron, magnesium, and phosphorus.
• Antioxidants: The star antioxidant in tomatoes is lycopene, responsible for their vibrant red color. Lycopene is a powerful flavonoid antioxidant associated with a lower risk of heart disease and certain cancers, particularly prostate cancer. Interestingly, cooking tomatoes can increase the bioavailability of lycopene, making it easier for the body to absorb.

How Tomato Variety Affects Nutrition

While the base nutritional values are similar across varieties, there are some subtle differences, particularly in antioxidant levels and acidity, which depend on the tomato's color and type.

Feature	Red Tomatoes	Orange Tomatoes	Black/Purple Tomatoes
Lycopene	High, but less bioavailable when raw	High, and more bioavailable due to different lycopene form	High
Carotenoids	Beta-carotene dominant	Beta-carotene dominant, easy absorption	Rich in anthocyanins
Acidity	Moderate	Lower acidity, gentler on stomach	High, but balanced by sweetness
Flavor Profile	Classic tomato flavor	Sweeter and less acidic	Complex, often smoky or sweet
Best For	Sauces, cooking, salads	Soups, salads	Unique sauces, salads

Delicious and Easy Ways to Add Tomatoes to Your Meals

Incorporating 180 grams of tomatoes into your daily meals is simple and versatile. They can be enjoyed raw or cooked, offering different flavors and nutritional benefits depending on the preparation.

• Snacking: Grab a handful of cherry or grape tomatoes. At 180g, this makes for a satisfying, low-calorie snack.
• Salads: Add a cup of chopped or sliced tomatoes to your fresh salads for extra volume, flavor, and nutrients. A simple caprese salad with mozzarella and basil is a perfect choice.
• Sandwiches and Wraps: Layering tomato slices on sandwiches provides moisture and a burst of flavor.
• Homemade Sauce: Create a simple, healthy tomato sauce for pasta or pizza. The cooking process enhances the lycopene content.
• Roasting: Roasting tomatoes intensifies their natural sweetness and makes them a great side dish or addition to platters. Pair them with olive oil for better lycopene absorption.
• Salsa: A fresh tomato salsa, using 180g of chopped tomatoes, adds a healthy zest to grilled meats or vegetable dishes.

Conclusion

In summary, 180 grams of raw tomatoes contain approximately 32 calories, making them a very low-calorie and health-conscious food choice. This portion provides a rich source of vitamins, minerals, and powerful antioxidants, especially lycopene, which offers significant health advantages such as improved heart health and reduced cancer risk. Whether you prefer them raw in salads, cooked in sauces, or simply as a snack, incorporating this generous serving of tomatoes into your diet is an easy and effective way to boost your overall health without adding excess calories. For those seeking maximum lycopene absorption, cooking them with a little healthy fat is recommended, while eating them raw ensures maximum Vitamin C intake. The simple, juicy tomato truly is a nutritional powerhouse.

Optional link: Read more about the benefits of tomatoes and other healthy foods on the EatingWell website.

Frequently Asked Questions

Is there a difference in calories between cherry tomatoes and regular tomatoes for 180g?

No, a 180g serving of both cherry tomatoes and regular red, ripe tomatoes has approximately the same calorie count, which is around 32 calories.

Does cooking tomatoes add calories?

Cooking tomatoes by themselves does not add calories. However, if you add oil, sugar, or other ingredients to make a sauce, the total calorie count will increase.

How many tomatoes equal 180 grams?

The number of tomatoes needed to reach 180 grams depends on their size. A cup of chopped or sliced tomatoes is roughly 180g. For medium-sized tomatoes (approx. 123g each), it would be a bit less than two tomatoes.

Are canned tomatoes as healthy as fresh tomatoes?

Canned tomatoes retain most of their key nutrients, including lycopene. However, it is advisable to choose low-sodium or no-added-sugar canned varieties to maintain the health benefits.

Can eating a lot of tomatoes cause health problems?

While tomatoes are healthy, excessive intake can pose issues for some people. Their high acidity can aggravate acid reflux, and high potassium content may be a concern for those with chronic kidney disease.

Is a tomato a fruit or a vegetable?

Botanically, a tomato is a fruit because it develops from the flower's ovary and contains seeds. However, it is used as a culinary vegetable in most cooking applications due to its savory flavor.

Do green tomatoes have the same nutritional value?

Green tomatoes are nutritionally different. They contain very little lycopene compared to ripe red tomatoes and also contain a compound called tomatine, which is best consumed in moderation and typically cooked.