Calories in 2 Slices of Tomato: The Breakdown
For most standard medium-sized raw tomatoes, two slices contain approximately 7 calories. This minimal caloric contribution makes fresh tomato slices an ideal ingredient for those watching their calorie intake. The exact number can vary slightly depending on the size and thickness of the slices, but the overall impact remains very low. For example, two thick, large slices might contain closer to 7.4 calories, while two thinner slices would have even fewer.
Nutritional Composition of Tomato Slices
Beyond its low calorie count, a tomato is packed with a range of beneficial nutrients. The high water content, which is around 95%, means it's hydrating, and the rest is made up of carbohydrates, fiber, and trace amounts of protein and fat. A couple of medium slices will offer small but meaningful amounts of vitamins and minerals. Key nutrients include:
- Vitamins: An excellent source of Vitamin C and Vitamin K.
- Antioxidants: Rich in lycopene, a potent antioxidant responsible for the tomato's red color, which is linked to reduced risk of heart disease and certain cancers.
- Minerals: A good source of potassium, which supports blood pressure control.
- Fiber: Contains dietary fiber, aiding in digestion and promoting satiety.
Calorie Variation by Preparation and Variety
While fresh, raw tomato slices are consistently low in calories, the preparation method can alter the overall calorie count of a dish. The addition of other ingredients is the main factor that affects the final nutritional profile.
Raw vs. Cooked Tomatoes
One of the most interesting facts about tomatoes is how cooking affects their nutritional properties. While cooking does not significantly increase the calorie count of the tomato itself, it can dramatically increase the bioavailability of the antioxidant lycopene. This means your body can absorb more of this beneficial compound from cooked tomatoes, such as those found in sauces, than from raw ones. For example, a tomato sauce cooked with oil will increase the calorie count, but the oil also helps your body absorb the fat-soluble lycopene more effectively.
How Tomato Calories Compare
Let's put the calories of two tomato slices into perspective by comparing them with other common sandwich or salad ingredients. The table below shows the stark difference and highlights why tomatoes are a top choice for a low-calorie diet.
| Ingredient (Approximate serving) | Calories | Key Calorie Sources |
|---|---|---|
| 2 Medium Tomato Slices | ~7 | Carbohydrates, minimal |
| 1 Tbsp Mayonnaise | ~90 | Fats |
| 1 Slice Cheddar Cheese | ~113 | Fats, protein |
| 2 Slices Turkey Breast | ~50 | Protein |
| 1/4 Avocado (sliced) | ~80 | Fats |
| 1 Cup Croutons | ~100 | Carbohydrates, fats |
Incorporating Tomatoes into a Healthy Diet
Tomatoes are incredibly versatile and can be used in a wide variety of meals to add flavor and nutrients without adding excess calories. Their high water and fiber content also contribute to feelings of fullness, making them an excellent food for weight management.
Here are some delicious and healthy ways to use tomato slices:
- Sandwiches and Wraps: Layer fresh tomato slices on sandwiches or wraps for a juicy, low-calorie boost of flavor.
- Salads: Add sliced tomatoes to any green salad for color and nutritional value. A classic caprese salad with mozzarella and basil is also an option, though you should be mindful of the cheese and oil calories.
- Topping Toast: Place fresh tomato slices on whole-grain toast with a sprinkle of herbs and a drizzle of balsamic vinegar for a light, satisfying snack.
- Grilled or Roasted: Grilling or roasting tomato slices intensifies their flavor. Drizzle with a tiny bit of olive oil and some seasoning for a fantastic side dish.
- Homemade Salsa or Pico de Gallo: Chopped tomatoes are the base of fresh salsas, which are far healthier than many store-bought sauces.
For more ideas on how to incorporate healthy, low-calorie foods into your diet, visit our guide at Healthline: 13 Low Calorie Foods That Are Surprisingly Filling.
Conclusion
In summary, two slices of tomato are an exceptionally low-calorie food, providing around 7 calories. Their high water and nutrient content, including valuable antioxidants like lycopene and essential vitamins, make them a powerful addition to any healthy diet. Whether you're aiming for weight loss or simply trying to eat healthier, incorporating fresh tomato slices into your meals is an easy and delicious way to achieve your goals without significantly increasing your calorie count.
