Calorie Count by Tomato Size
The calorie content of a tomato is directly related to its size and weight. A small, five-gram cherry tomato contains only about 1 calorie, whereas a very large heirloom can have significantly more. Understanding these variations is key to precise calorie tracking.
- Cherry Tomato (approx. 5-17g): 1-3 calories.
- Small Tomato (approx. 91g): 16 calories.
- Medium Tomato (approx. 123g): 22 calories.
- Large Tomato (approx. 182g): 33 calories.
- 100 Grams of Tomato: About 18 calories, a useful standard measure.
Why Are Tomatoes So Low in Calories?
The low caloric density of tomatoes is primarily due to their high water content and low proportion of carbohydrates, fats, and protein. Tomatoes are composed of roughly 95% water, which provides bulk and hydration without adding significant calories. The remaining content consists mainly of carbohydrates, with a smaller amount of protein and very little fat. This composition makes them a filling and healthy option for a meal or snack.
Nutritional Profile of a Medium Tomato
Beyond just calories, a single tomato is a powerhouse of essential vitamins and minerals. The following is a breakdown of the nutrients in a typical medium tomato, based on USDA data:
- Calories: 22 kcal
- Protein: 1.08 g
- Carbohydrates: 4.78 g
- Dietary Fiber: 1.48 g
- Fats: 0.246 g
- Vitamin C: 16.9 mg (about 18% of the Daily Value)
- Potassium: 292 mg (about 6% of the Daily Value)
- Vitamin K: 9.72 mcg (about 8% of the Daily Value)
- Folate (Vitamin B9): 18.4 mcg (about 5% of the Daily Value)
- Lycopene: 3,160 mcg (a powerful antioxidant)
How Preparation Affects Calorie Count
While the calories in a tomato itself remain constant, the way it is prepared can significantly alter the total energy content of a dish. For instance, roasting tomatoes concentrates their sugars and can raise the calorie density per serving, while adding oil, cheese, or other ingredients will add extra calories that must be accounted for.
Raw vs. Prepared Tomato Comparison
| Item | Estimated Calories | Additional Information |
|---|---|---|
| One Medium Raw Tomato | 22 | Low-calorie, maximum vitamin C retention. |
| 1/2 Cup Canned Tomatoes | 25 | Slightly higher due to lower water content. Often contains added sodium. |
| 1/2 Cup Tomato Sauce | ~50+ | Highly dependent on recipe. Usually contains added sugar and oil. |
| 1/2 Cup Tomato Soup | ~90+ | Can be high in calories due to added cream and fat. |
| Sun-Dried Tomatoes (1/4 cup) | ~110 | Concentrated flavor and calories. Often stored in oil, which adds significant fat calories. |
The Power of Lycopene
One of the most notable health benefits of tomatoes is their high content of lycopene, a powerful antioxidant. Interestingly, cooking or processing tomatoes, as in making tomato paste or sauce, increases the bioavailability of lycopene, making it easier for the body to absorb. Lycopene has been linked to numerous health benefits, including a reduced risk of heart disease and certain cancers. For more detailed nutritional data, you can visit the USDA's official database USDA FoodData Central.
Conclusion: Incorporating Tomatoes Into Your Diet
A single tomato is a remarkably low-calorie and nutrient-rich food. With a medium tomato containing only around 22 calories, it's an ideal choice for anyone looking to eat healthily without sacrificing flavor. Whether you enjoy them raw in a salad, roasted as a side dish, or in a homemade sauce, tomatoes offer a wide array of health benefits and can easily fit into any dietary plan. Being mindful of size and preparation method will ensure you accurately track your intake while reaping the full nutritional rewards of this versatile fruit.
