Calorie Count and Basic Nutrition for One Medium Tomato
According to the USDA, a single medium tomato (approx. 123 grams) contains just 22 calories. The calorie content in a tomato primarily comes from its small amount of carbohydrates, while its high water and fiber content contribute to its low-energy density. A detailed breakdown of the nutritional profile of a medium tomato reveals its value beyond just the calorie count.
Key Nutrients in One Medium Tomato
- Carbohydrates: A medium tomato contains about 4.8 grams of carbs, with a small portion of this coming from naturally occurring sugars and dietary fiber.
- Protein: Providing approximately 1.1 grams of protein, a tomato offers a modest amount of this macronutrient.
- Fat: A medium tomato contains only about 0.3 grams of fat, making it virtually fat-free.
- Vitamins and Minerals: Tomatoes are a fantastic source of vitamin C, vitamin K, and potassium. They also contain folate and beneficial antioxidants like lycopene.
Calorie Variation Among Different Tomato Types
While a medium, raw tomato is a solid benchmark, the calorie content can vary depending on the tomato's size and preparation. Different varieties, from tiny cherry tomatoes to large beefsteak, have different calorie densities. The cooking process also affects the calorie count, primarily by removing water and concentrating nutrients.
Raw vs. Cooked: How Calories Change When you cook a tomato, its water content evaporates, concentrating the sugars and other nutrients. This means that a cup of sun-dried tomatoes will be significantly more calorie-dense than a cup of fresh, raw tomatoes. However, the total calories of the tomato itself do not change, only its caloric density per gram.
Comparison Table: Calories in Different Tomato Forms
| Tomato Form | Approximate Serving Size | Approximate Calories |
|---|---|---|
| Cherry Tomato | 1 cherry tomato | ~3 calories |
| Medium Raw Tomato | 1 medium whole (123g) | ~22 calories |
| Large Raw Tomato | 1 large whole (182g) | ~33 calories |
| 1 cup Chopped Tomatoes | 1 cup (180g) | ~32 calories |
| 100g Sun-Dried Tomatoes | 100 grams | ~258 calories* |
*Note: The high calorie count in sun-dried tomatoes is due to the removal of water and the addition of oil in many preserved varieties.
The Health Benefits of Low-Calorie Tomatoes
Beyond their minimal calorie count, tomatoes offer numerous health advantages, making them a wise dietary choice. They are hydrating and fibrous, which helps promote satiety and can aid in weight management. Their rich nutrient profile provides a boost of antioxidants and essential vitamins.
Antioxidant Power The most notable antioxidant in tomatoes is lycopene, the pigment responsible for its vibrant red color. Studies suggest that lycopene is linked to a reduced risk of cardiovascular diseases and certain cancers. The body absorbs lycopene more effectively when tomatoes are cooked and consumed with a small amount of healthy fat, such as olive oil.
Cardiovascular Health Tomatoes contain potassium, a mineral crucial for maintaining healthy blood pressure. The combination of potassium, fiber, and antioxidant properties helps protect against various cardiovascular issues.
Skin and Vision Health The vitamins and antioxidants in tomatoes, including beta-carotene and lycopene, are beneficial for skin health, offering some protection against sun damage. Additionally, the vitamin A content supports good vision.
Incorporating Tomatoes into Your Diet for Weight Management
Given their low-calorie and high-nutrient profile, tomatoes are an excellent food for anyone looking to manage their weight. Their versatility allows them to be added to many meals without significantly increasing the caloric load.
Simple ways to add tomatoes to your meals:
- Salads: Add fresh cherry or chopped tomatoes to salads for a burst of flavor and color.
- Snacks: Enjoy sliced tomatoes with a sprinkle of salt and pepper, or make a simple bruschetta.
- Sauces and Soups: Cooked tomatoes form the base of many low-calorie sauces and soups, which are perfect for filling meals.
- Breakfast: Top scrambled eggs or a veggie omelet with fresh, diced tomatoes.
- Sandwiches and Wraps: Layer sliced tomatoes for a juicy, low-calorie addition to sandwiches and wraps.
By including tomatoes regularly in your meals, you can enjoy their flavor and nutritional benefits while keeping your total calorie intake in check. For more healthy and delicious recipes featuring tomatoes, consider exploring resources like the Mediterranean Diet, which frequently utilizes this powerful fruit.
Conclusion: The Low-Calorie Powerhouse
In summary, one medium tomato contains roughly 22 calories, but its value is far greater than this single number. As a hydrating, nutrient-dense food, it provides a wealth of vitamins, minerals, and antioxidants like lycopene that are essential for overall health and well-being. Whether you are aiming for weight management or simply seeking to enrich your diet with healthy, flavorful ingredients, the humble tomato is an excellent and versatile choice. From fresh salads to rich sauces, it is a low-calorie powerhouse that can benefit everyone's diet.
