How many calories are in 300 grams of tomatoes?

November 19, 2025 •

3 min read

According to nutritional data, 300 grams of fresh, raw tomatoes contain approximately 54 calories. This low-calorie count, combined with a high water and nutrient content, makes understanding how many calories are in 300 grams of tomatoes crucial for anyone managing their weight or looking to eat healthier.

Quick Summary

This article details the precise calorie count for 300 grams of fresh tomatoes and breaks down the complete nutritional profile, including macronutrients and essential vitamins. It also provides a comparison of calories in different tomato preparations and offers tips for incorporating them into a healthy diet.

Key Points

Low Calorie Count: 300 grams of raw tomatoes contain only about 54 calories, making them ideal for weight management.
Rich in Lycopene: The prominent antioxidant lycopene, found in tomatoes, is linked to a reduced risk of heart disease and some cancers, with cooking enhancing its absorption.
Preparation Matters: Calorie content can vary depending on preparation; concentrated tomato products like paste have higher calories per gram than raw tomatoes.
Nutrient-Dense: Tomatoes are packed with essential nutrients like Vitamin C, Potassium, and Vitamin K, which support immune function, heart health, and bone health.
Dietary Flexibility: Their versatility allows for easy incorporation into various dishes, including salads, sauces, soups, and sandwiches.

Nutritional Profile of 300g of Fresh Tomatoes

When calculating how many calories are in 300 grams of tomatoes, it's important to consider their nutritional composition. Tomatoes are primarily made of water, which is why they are so low in calories. For a standard serving of 300g, the calorie breakdown is minimal, with the majority of the energy coming from carbohydrates.

Macronutrient Breakdown for 300g Tomatoes

For a 300-gram serving of raw, red, ripe tomatoes, the approximate nutritional values are:

Calories: 54 kcal
Carbohydrates: 12g (about 75% of calories)
Protein: 3g (about 17% of calories)
Fat: 1g (about 9% of calories)
Fiber: 4g
Sugar: 8g

These figures demonstrate that tomatoes are an excellent food for anyone looking to manage their weight. They provide volume and nutrients with a very small caloric impact, making them a filling addition to many meals.

The Difference in Calories: Raw vs. Cooked and Processed

While fresh tomatoes are a low-calorie food, the preparation method significantly impacts the final calorie count. When comparing how many calories are in 300 grams of tomatoes in different forms, variations become apparent. For instance, canned or crushed tomatoes may have added ingredients, and cooking methods often involve fats that increase the total calorie content.


Tomato Type	Calories per 100g	Calories per 300g	Key Difference	Source
Fresh, Raw Tomato	18 kcal	54 kcal	Base nutritional value; mostly water and minimal carbs.
Canned, Whole	25 kcal	75 kcal	Processed, sometimes includes liquid pack that can slightly alter content.
Canned, Crushed	36 kcal	108 kcal	Often contains added sodium or sugar, and denser due to processing.
Tomato Paste	~80 kcal	~240 kcal	Highly concentrated, with most of the water removed.
Tomato Sauce (plain)	~25 kcal	~75 kcal	Similar to canned but may have other ingredients added.

Health Benefits Beyond the Calorie Count

Beyond their low-calorie profile, tomatoes are a powerhouse of vitamins, minerals, and antioxidants, which contribute significantly to overall health.

Rich in Lycopene: This potent antioxidant, responsible for the tomato's red color, has been linked to a reduced risk of heart disease and certain cancers. Interestingly, cooking tomatoes and serving them with a small amount of healthy fat, like olive oil, significantly increases the body's absorption of lycopene.
Excellent Source of Vitamin C: Tomatoes provide a significant amount of the daily recommended intake of Vitamin C, which is crucial for immune function, skin health, and collagen production.
Potassium and Folate: These essential nutrients found in tomatoes support heart health and blood pressure regulation. Folate is especially important for cell growth and pregnant women.
Vitamins K and A: Tomatoes are also a good source of Vitamin K, which is important for blood clotting and bone health, and Vitamin A, vital for vision.

Incorporating Tomatoes Into Your Diet

Given their versatility, tomatoes can be easily added to a variety of meals to boost flavor and nutrition without adding excess calories. Here are some simple ideas:

Salads: Add fresh, chopped tomatoes or sweet cherry tomatoes to your salads for extra moisture, flavor, and nutrients.
Sauces and Soups: Make a low-calorie tomato sauce from scratch for pasta or use them as a base for a hearty vegetable soup. Cooking them increases lycopene bioavailability.
Breakfast: Scramble eggs with chopped tomatoes for a flavorful and nutritious start to your day.
Roasted: Roast them with a little olive oil and herbs for a delicious and intense side dish.
Sandwiches and Wraps: Add fresh slices to your sandwiches or wraps for a juicy texture and fresh flavor.

Conclusion: More Than Just Calories

Determining how many calories are in 300 grams of tomatoes reveals a very low-calorie food, with approximately 54 calories. However, focusing solely on the calorie count overlooks the profound nutritional benefits this fruit offers. From potent antioxidants like lycopene and beta-carotene to a rich supply of essential vitamins and minerals, tomatoes are a healthy addition to any diet. Whether fresh, cooked, or canned, they provide a simple and effective way to enhance meals and improve overall well-being. By understanding the nutritional value and health benefits, you can make informed decisions to incorporate this versatile food into your daily diet for maximum benefit.

Here is some additional reading on the nutritional benefits of tomatoes for further information.

Frequently Asked Questions

Raw tomatoes contain about 18 calories per 100g, while canned varieties can have slightly more due to processing and added ingredients. For example, 100g of canned crushed tomatoes can contain around 36 calories.

Both raw and cooked tomatoes offer benefits. Cooking tomatoes, especially with a healthy fat like olive oil, significantly increases the bioavailability and absorption of the antioxidant lycopene. However, fresh, raw tomatoes retain more vitamin C, which can be sensitive to heat.

Yes, tomatoes are excellent for weight loss. They are low in calories and high in water and fiber, which helps you feel full and satisfied. Their rich nutrient profile also supports overall health.

Tomatoes offer multiple health benefits, including supporting heart health by lowering bad cholesterol and blood pressure, providing antioxidant protection, and promoting healthy skin. They are also linked to a reduced risk of certain cancers.

To maximize nutrient absorption, especially for the antioxidant lycopene, consume tomatoes with a healthy fat source. Cooking them, such as making a sauce with olive oil, is a great way to boost this.

While generally safe, excessive tomato consumption can be problematic for some due to their acidity, which may trigger acid reflux or irritate the bladder. Some processed products may also be high in sodium.

Yes, different types of tomatoes have slightly varying nutritional profiles. For instance, cherry tomatoes and larger raw tomatoes have a similar calorie density, while concentrated forms like tomato paste have significantly higher calories per gram.