How many calories are in a tomato stew? A complete nutrition guide

November 4, 2025 •

5 min read

A half-cup serving of plain stewed tomatoes contains only about 34 calories, but the overall number can vary dramatically depending on the specific ingredients used. Knowing exactly how many calories are in a tomato stew is crucial for managing your diet, whether you are trying to lose weight or simply track your nutritional intake.

Quick Summary

Tomato stew's calorie count is determined by its components, such as added meat, cooking oil, starchy vegetables, and legumes. The caloric value can range from low-calorie vegetable versions to rich, high-protein stews, making customization simple.

Key Points

Ingredient Choice Matters: A tomato stew's calorie total is primarily determined by the added protein (meat, legumes), fats, and starchy vegetables.
Lean Protein is Lighter: Choosing lean chicken or turkey over fattier cuts of beef significantly reduces the calories and saturated fat.
Oil and Cream Add Substantial Calories: Be mindful of the amount of oil used for sautéing and any dairy products like cream, which are major calorie contributors.
Increase Volume with Low-Calorie Vegetables: Adding non-starchy vegetables like zucchini, bell peppers, and mushrooms boosts fiber and nutrients while keeping calories down.
Healthy Seasoning is Key: Rely on herbs and spices like garlic, paprika, and oregano for flavor instead of high-fat ingredients.
Portion Control is Important: Even a healthy stew can become high in calories if you consume too large a portion.

Understanding the Calorie Variability of Tomato Stew

The simple answer to the question "how many calories are in a tomato stew?" is: it depends. A basic stew consisting of just tomatoes and a few seasonings will be very low in calories, but the moment you add proteins, fats, and other vegetables, the total can change significantly. For example, a basic stewed tomato recipe might be around 66 calories per serving, while a beef and tomato stew could be over 800 calories. The key is understanding which ingredients are driving the calorie count and how you can control them for your dietary needs.

Key Factors Influencing Calorie Count

Several components play a major role in determining the final caloric value of your tomato stew. By being mindful of these, you can easily adjust your recipe to be more or less calorically dense.

Protein Source: The choice of meat is one of the biggest factors. Lean options like chicken breast or fish will be lower in calories and fat than fatty cuts of beef or pork. Plant-based proteins like chickpeas, lentils, or beans also add calories but come with the bonus of fiber and complex carbohydrates.
Added Fats: The type and amount of oil used for sautéing the base vegetables significantly impacts the calorie total. While olive oil offers healthy fats, even a few extra tablespoons can add a hundred or more calories. Using just enough oil to coat the pan or even a non-stick spray can help keep this in check.
Starchy Vegetables: Ingredients like potatoes, rice, or pasta added to thicken and bulk up a stew will increase the carbohydrate and calorie count. Substituting with lower-carb vegetables like cauliflower, zucchini, or butternut squash can reduce the overall calories without sacrificing volume.
Dairy Products: Many recipes call for heavy cream, sour cream, or cheese to add richness. These additions can dramatically increase the fat and calorie content. For a lighter, creamier texture, consider using a non-fat Greek yogurt or a small amount of tahini blended in.
Serving Size: The most obvious factor is the portion size. A smaller bowl will naturally have fewer calories, but paying attention to what a standard serving looks like is important. A larger, denser serving with lots of meat will have more calories than a lighter, vegetable-based one.

Calorie Comparison: Different Types of Tomato Stew

To illustrate the difference, here is a comparison of approximate calorie counts per serving for various tomato stews, based on typical recipes. Note that these values can change depending on the specific recipe and portion size.


Type of Tomato Stew	Approximate Calories per Serving	Key Calorie Contributors
Plain Stewed Tomatoes	~66 kcal	Natural sugars, minimal fat
Vegetable Tomato Stew	~185-243 kcal	Vegetables, legumes, and cooking oil
Chicken and Tomato Stew	~331-509 kcal	Chicken, cooking fat, and other additions
Chickpea and Tomato Stew	~427 kcal	Chickpeas, cooking fat, and seasonings
Beef and Tomato Stew	~329-822 kcal	Beef (cut dependent), cooking fat, and vegetables

Making Your Tomato Stew Healthier

For those focused on nutrition and calorie control, here are some simple tips to make your tomato stew a powerhouse of flavor and health without the excess calories.

Choose Lean Proteins: Opt for lean chicken breast, turkey, or firm white fish. For vegetarian stews, load up on fiber-rich legumes like beans or lentils.
Use Less Oil: Sauté vegetables in a minimal amount of olive oil, or use a cooking spray and a splash of water to prevent sticking.
Boost Fiber with More Vegetables: Add extra non-starchy vegetables like bell peppers, spinach, zucchini, mushrooms, and carrots. This adds volume, nutrients, and fiber without a significant calorie increase.
Control Added Sugars: If you add sugar to balance the acidity of the tomatoes, use a minimal amount or try natural alternatives. For canned tomatoes, opt for no-sugar-added varieties.
Flavor with Herbs and Spices: Rely on a rich blend of herbs and spices rather than high-fat ingredients. Garlic, onion, paprika, thyme, cumin, and basil add deep, satisfying flavor without the calories.

Sample Healthy Tomato Stew Recipe (Veggie-Packed)

Here is a simple, healthy recipe for a vegetable-packed tomato stew to demonstrate how to control calories effectively.

Heat 1 tbsp olive oil in a large pot or Dutch oven over medium heat. Sauté 1 diced onion and 2 minced garlic cloves until fragrant, about 3-5 minutes.
Add 2 diced carrots, 2 chopped celery stalks, and 1 diced zucchini to the pot. Cook for 5-7 minutes, until slightly softened.
Stir in spices such as 1 tsp paprika, 1 tsp dried oregano, and 1/2 tsp crushed red pepper flakes.
Add 1 large can (28 oz) of crushed tomatoes (no salt added) and 2 cups of low-sodium vegetable broth. Scrape any browned bits from the bottom of the pot.
Bring to a simmer, then reduce heat, cover, and let cook for 20 minutes.
Stir in 1 cup of chickpeas (drained and rinsed) and a handful of spinach. Cook for another 5 minutes, until chickpeas are heated through and spinach is wilted.
Season with black pepper and a small amount of salt to taste, if needed. Serve hot.

This recipe provides a flavorful and filling meal that is naturally lower in calories. For additional protein, you can add cooked, shredded chicken breast to the final step.

Conclusion: Customizing Your Calorie Intake

The calories in a tomato stew are not fixed but are a direct result of the ingredients you choose. By understanding the impact of proteins, fats, and carbohydrates, you can take control of your diet and create a stew that perfectly fits your nutritional goals. Whether you prefer a rich, hearty meal or a light, vegetable-focused one, tomato stew's versatility allows for endless customization. With a focus on lean proteins, plenty of vegetables, and a modest use of fats, you can enjoy a delicious, nutrient-dense, and satisfying dish that keeps your calorie count in check.

For further reading on the health benefits of tomatoes, you can find a comprehensive overview on the Healthline website.

Key Takeaways

Calorie Count Varies Widely: The calorie count in a tomato stew is highly dependent on the ingredients used, from lean vegetables to fatty meats and oils.
Proteins Influence Calories: Lean proteins like chicken are lower in calories, while higher-fat beef cuts will increase the total significantly.
Fat is a Key Factor: The amount and type of oil used for cooking is a major contributor to the final calorie count. Using less oil or alternatives is beneficial.
Load Up on Low-Calorie Veggies: Adding more non-starchy vegetables can increase the volume and fiber of the stew without adding many calories.
Control Additives: High-calorie additions like cream, cheese, and excess sugar should be used sparingly or swapped for healthier options.

Frequently Asked Questions

A beef tomato stew can have significantly more calories than a chicken version, primarily due to the higher fat content of many beef cuts. For example, some beef stews can exceed 800 kcal per serving, whereas chicken and vegetable stews often fall in the 300-500 kcal range.

Yes, tomato stew can be an excellent meal for weight loss if prepared correctly. By loading it with low-calorie vegetables and lean protein while minimizing fats and starchy carbohydrates, you can create a filling, nutrient-dense meal that is low in calories.

To reduce calories, use lean meats or legumes, minimize the amount of oil for cooking, and bulk up the stew with more non-starchy vegetables. Avoid adding high-fat dairy products like cream and choose low-sodium, no-sugar-added canned tomatoes.

Excellent low-calorie additions include mushrooms, bell peppers, leafy greens like spinach or kale, zucchini, and extra herbs. These ingredients add flavor, volume, and nutrients with minimal calories.

The base calorie count for plain canned tomatoes is similar to fresh. However, some commercially prepared canned tomato products might contain added sugar and salt, which can slightly increase the calories and sodium. Always check the nutritional label.

No, not all store-bought options are high in calories, but many can be due to added oils, sugars, and salt. Always read the nutritional label to compare brands and find healthier options. Making your own stew allows for the most control over ingredients and calories.

Yes, you can achieve a creamy texture without the high calories of heavy cream. Try blending in a small amount of tahini or low-fat Greek yogurt at the end of the cooking process. Alternatively, mashing some of the cooked potatoes or other starchy vegetables can naturally thicken the stew.