How many calories are in 84 g of tomatoes?

According to the USDA, a raw, ripe tomato contains approximately 18 calories per 100 grams, which places it among the lowest-calorie foods. This translates to a minimal caloric intake for anyone consuming a small portion. Learning precisely how many calories are in 84 g of tomatoes can help with accurate meal planning for weight management and overall health.

Quick Summary

84 grams of raw tomatoes contain approximately 15 calories, making them a very low-calorie food. This portion provides minimal fat and a small amount of carbohydrates and fiber, alongside essential vitamins and antioxidants like lycopene. The exact calorie count depends slightly on the tomato variety.

Key Points

• 15 Calories: 84 g of raw tomatoes contain approximately 15 calories, based on the average of 18 calories per 100 grams.

• Nutrient-Rich: Despite being low in calories, tomatoes are packed with vitamins (C, K1, folate) and essential minerals like potassium.

• Antioxidant Powerhouse: They are a major source of lycopene, an antioxidant linked to improved heart health and a reduced risk of certain cancers.

• Supports Weight Management: With high water content (95%) and low caloric density, tomatoes help with satiety and hydration without adding significant calories.

• Health Benefits: A diet rich in tomatoes has been associated with heart disease prevention, certain cancer prevention, and better skin health.

• Versatile Ingredient: Tomatoes can be incorporated into countless recipes, from raw salads and sandwiches to cooked sauces and soups, making them easy to add to any diet.

Calculating Calories in 84 g of Tomatoes

To determine how many calories are in 84 g of tomatoes, it's helpful to start with the standard nutritional information per 100 grams. Most sources, including Eat This Much and Healthline, report that 100 grams of raw, ripe tomatoes contain about 18 calories. Using this figure, a simple calculation can provide a precise answer.

$$(84\ g / 100\ g) * 18\ calories \approx 15.12\ calories$$

Therefore, 84 grams of tomatoes contain approximately 15 calories. This low number highlights why tomatoes are a staple in many weight-conscious diets, offering significant volume and nutrition for very few calories. A portion of 84 grams is roughly equivalent to one small to medium-sized tomato, which fits easily into salads, sandwiches, or as a healthy snack.

The Complete Nutritional Breakdown

While the calorie count is minimal, the nutritional benefits of tomatoes are significant. Beyond energy, they provide a wealth of vitamins, minerals, and antioxidants.

• Vitamins: Tomatoes are an excellent source of vitamin C, which boosts immunity and skin health. They also contain vitamin K1, crucial for blood clotting and bone health, and folate (B9), important for cell growth.
• Potassium: This essential mineral helps regulate blood pressure and fluid balance. A single medium tomato can provide a notable percentage of the daily recommended intake.
• Antioxidants: Tomatoes are famously rich in lycopene, the red pigment linked to a reduced risk of heart disease and some cancers. Other antioxidants like beta-carotene and naringenin are also present, further contributing to their health-promoting properties.

Varieties and Caloric Differences

Not all tomatoes are created equal, and their nutritional content can vary slightly depending on the variety, ripeness, and growing conditions. While the difference is marginal, it's worth noting.

Tomato Type	Approx. Weight for 15 Calories (g)	Typical Calories per 100g
Roma/Plum	84	18
Cherry	~85	~18
Beefsteak	~85 (larger slices)	~18
Grape	~85 (handful)	~18

As the comparison table illustrates, the caloric density across common varieties is remarkably consistent. The primary factors affecting calories are weight and preparation method, not the type of tomato itself. Cooking can slightly alter the nutritional profile, especially when adding oils or other ingredients, but the inherent calories remain very low.

The Health Benefits of a Tomato-Rich Diet

Incorporating tomatoes into your diet offers far more than just a low-calorie addition. The rich mix of vitamins, minerals, and antioxidants contributes to several significant health benefits.

• Heart Health: Studies suggest that a diet rich in tomatoes may help reduce cholesterol levels and lower blood pressure due to its high potassium and lycopene content.
• Cancer Prevention: Lycopene, especially when cooked, has been linked to a reduced risk of certain cancers, such as prostate, colorectal, and stomach cancers.
• Skin Protection: Antioxidants like lycopene and vitamin A help protect the skin from sun damage and promote overall skin health.
• Bone Strength: The presence of vitamin K and calcium plays a crucial role in strengthening and repairing bone tissue.
• Hydration: With a water content of around 95%, tomatoes are an excellent way to stay hydrated while consuming a healthy snack.

Culinary Uses for Low-Calorie Meals

Tomatoes' versatility makes them perfect for various low-calorie dishes. They can be enjoyed raw, cooked, or pureed.

Raw:

• Slice for sandwiches and wraps.
• Chop for fresh salsas and pico de gallo.
• Add cherry or grape tomatoes to salads for a burst of flavor.
• Dice for a simple bruschetta topping.

Cooked:

• Roast larger tomatoes with herbs and garlic for a side dish.
• Simmer down into a low-calorie sauce for pasta or pizza.
• Add to soups and stews for depth of flavor.
• Sauté with other vegetables for a quick stir-fry.

Processed (but be mindful of added sugars):

• Create homemade, no-sugar-added tomato paste or juice.
• Blend into gazpacho, a refreshing cold soup.

Conclusion

In summary, 84 grams of tomatoes contain approximately 15 calories, confirming their status as a low-calorie, nutrient-dense food. Their rich content of vitamins, minerals, and powerful antioxidants like lycopene provides substantial health benefits for a minimal energy cost. Whether used raw in salads, cooked in sauces, or simply enjoyed as a snack, tomatoes are a healthy and versatile addition to any diet focused on weight management and overall wellness. The negligible caloric impact makes them an ideal choice for anyone looking to increase their vegetable intake without compromising their dietary goals.

References

• "Tomatoes 101: Nutrition Facts and Health Benefits" - Healthline: https://www.healthline.com/nutrition/foods/tomatoes
• "How Many Calories Are in a Tomato? (Plus Nutrition Facts)" - Noom Blog: https://www.noom.com/blog/tomato-calories-and-nutrition-facts/
• "Health Benefits of Tomatoes" - WebMD: https://www.webmd.com/diet/health-benefits-tomatoes
• "Calories in 100 G Tomatoes" - Nutritionix: https://www.nutritionix.com/food/tomatoes/100-g

Frequently Asked Questions

What is the primary nutrient source of calories in tomatoes?

The calories in tomatoes primarily come from carbohydrates, specifically natural sugars like glucose and fructose. They contain minimal fat and a small amount of protein.

Does cooking tomatoes change their calorie count?

Cooking tomatoes does not significantly change their inherent calorie count. However, the total calories of a dish can increase if oils or other ingredients are added during cooking.

Are canned tomatoes similar in calories to fresh tomatoes?

Canned tomatoes can have a similar calorie count to fresh ones, but it's important to check the label. Canned versions packed in extra sauce or with added salt or sugars may have a slightly higher caloric value.

How much lycopene is in 84 g of tomatoes?

The exact lycopene content varies by tomato variety and ripeness. For reference, a 100-gram fresh tomato can contain 1–8 mg of lycopene, so 84 grams would contain a proportional amount within that range.

Can tomatoes help with weight loss?

Yes, tomatoes can be a valuable part of a weight-loss diet. Their high water and fiber content helps promote feelings of fullness, and their low-calorie density allows for large portions without a high energy cost.

Are the calories the same in different tomato varieties?

While the overall caloric density (calories per 100g) is consistent across most common varieties, minor differences exist. For example, a small cherry tomato will have fewer total calories than a large beefsteak tomato simply because of the weight difference.

What is the recommended serving size for tomatoes?

There is no single recommended serving size, but including tomatoes regularly as part of a varied vegetable intake is beneficial. An 84-gram portion is a reasonable single serving to add to a meal or snack.