How much fat is in a tomato? The low-fat truth

January 12, 2026 •

4 min read

A small (100g) raw tomato contains only about 0.2 grams of fat, along with just 18 calories. This makes the question of how much fat is in a tomato very easy to answer: not much at all. Renowned for its high water content and array of vitamins, the humble tomato is a powerhouse of nutrition with a negligible fat content.

Quick Summary

This guide reveals the minimal fat content of tomatoes, breaking down their full nutritional profile and exploring the health benefits beyond just being low-fat. It examines how to incorporate this versatile and nutrient-dense fruit into your diet for maximum health benefits.

Key Points

Virtually Fat-Free: A small (100g) raw tomato contains only about 0.2 grams of fat.
Rich in Antioxidants: Tomatoes are a major source of lycopene, an antioxidant linked to a reduced risk of heart disease and some cancers.
Nutrient Dense: Tomatoes provide significant amounts of Vitamin C, Vitamin K, and potassium.
High in Water and Fiber: Their high water and fiber content aid in hydration and digestion and promote a feeling of fullness.
Cooking Increases Lycopene Absorption: Lycopene is a fat-soluble antioxidant. Cooking tomatoes and consuming them with a healthy fat, like olive oil, enhances the body's absorption of lycopene.
Processed vs. Fresh: While fresh tomatoes are low in fat, many processed products like ketchup can be high in added sugars and salt.
Supports Weight Management: Their low-calorie count and ability to promote satiety make them an excellent food for weight control.

The Minimal Fat Content of Tomatoes

For anyone monitoring their fat intake, the tomato is a superb dietary choice. A 100-gram serving of raw tomato, which is roughly equivalent to one small tomato, contains a remarkably low 0.2 grams of total fat. This minimal amount contributes to the fruit's overall low-calorie density. The composition is mostly water (about 95%), with the remaining portion consisting primarily of carbohydrates and fiber. This near fat-free profile is consistent across different tomato varieties, including cherry, grape, and Roma, though exact values may differ slightly based on size and specific type.

Comparing Fat Content in Different Forms

While fresh tomatoes are naturally low in fat, it's important to consider how processing and preparation can affect the final fat content. Many popular tomato-based products, like sauces, ketchups, and canned goods, may contain added fats, oils, and sugars that increase their overall calorie and fat count. For example, a tomato sauce made with olive oil will be higher in fat than a raw tomato, though the added fat can be a healthy monounsaturated type.

The Role of Fat in Lycopene Absorption

Despite the minimal fat in a raw tomato, consuming it with a small amount of healthy fat is a recommended strategy to maximize one of its key health benefits. The powerful antioxidant lycopene, which gives red tomatoes their vibrant color, is fat-soluble. This means it is absorbed more efficiently by the body when consumed with a source of fat, such as olive oil in a salad or marinade.

Complete Nutritional Breakdown of a Raw Tomato

Beyond its low-fat nature, the nutritional value of a tomato is impressive. A 100-gram serving provides a host of essential vitamins, minerals, and antioxidants.

Vitamins: Tomatoes are an excellent source of Vitamin C, a crucial antioxidant, and Vitamin K, important for blood clotting and bone health. They also provide a good amount of potassium, which is key for blood pressure control.
Antioxidants: The primary antioxidant is lycopene, which has been extensively studied for its potential to reduce the risk of heart disease and certain cancers. Other antioxidants like beta-carotene, naringenin, and chlorogenic acid are also present.
Fiber: With about 1.5 grams of fiber per average tomato, this fruit aids digestion and helps maintain gut health.
Hydration: Given that it is roughly 95% water, tomatoes are a great way to stay hydrated.

How Tomatoes Support a Healthy Diet

Because of their low-calorie and low-fat composition, tomatoes are an ideal food for weight management and overall health. Their high water and fiber content promotes a feeling of fullness, which can help control appetite and prevent overeating. Incorporating tomatoes into meals can add flavor and bulk without significantly increasing the calorie count.

A Comparison of Tomato Products


Product	Fat per 100g	Key Nutritional Differences
Raw Tomato	Approx. 0.2g	Very low fat, high in water and Vitamin C.
Sun-Dried Tomato (in oil)	Varies significantly	Higher calorie and fat content due to oil. Lycopene is concentrated and highly bioavailable.
Tomato Paste/Sauce	Varies, often with added oil	Lycopene is more readily absorbed when cooked. May contain added sodium or sugar.
Tomato Juice	Approx. 0.2g	Provides hydration and nutrients but lacks the fiber of a whole tomato.
Ketchup	Approx. 0.2g	High in added sugars and sodium, making it a less healthy option than whole tomatoes.

Conclusion

In short, how much fat is in a tomato? Very little. For those seeking to reduce their dietary fat intake, fresh, raw tomatoes are a virtually fat-free choice that still delivers a powerful nutritional punch. Rich in vitamins, fiber, and potent antioxidants like lycopene, they are a versatile and healthy addition to any diet. While processed tomato products can increase fat and sodium, opting for whole tomatoes or minimally processed options is the best way to reap the many health benefits of this popular fruit. Enjoy them fresh in salads, as a snack, or lightly cooked with a healthy fat like olive oil to enhance antioxidant absorption. A complete guide to tomato nutrition confirms it as a health-boosting, low-fat staple.

Healthy ways to enjoy tomatoes

Here are some simple and nutritious ideas for incorporating tomatoes into your meals:

Fresh Tomato Salad: Dice ripe tomatoes, combine with fresh basil and mozzarella, then drizzle with olive oil and balsamic vinegar.
Homemade Tomato Soup: Simmer fresh or canned tomatoes with garlic and herbs. A splash of olive oil helps with lycopene absorption.
Roasted Tomatoes: Roast halved tomatoes with a touch of olive oil, salt, and pepper for an intense, smoky flavor.
Fresh Salsa: Combine diced tomatoes with onion, cilantro, lime juice, and a pinch of salt for a healthy topping or dip.
Stuffed Tomatoes: Hollow out large tomatoes and stuff with a mix of low-fat ingredients like quinoa, brown rice, or lentils.

Frequently Asked Questions

No, tomatoes are not technically fat-free, but they are very nearly so. A small raw tomato (100g) contains approximately 0.2 grams of total fat, which is an insignificant amount for most diets.

Yes, tomatoes are excellent for weight loss. They are low in calories, high in water and fiber, which helps promote satiety and prevent overeating. Their nutrient density also provides essential vitamins and minerals without excess calories.

The minuscule amount of fat naturally present in tomatoes is not a significant factor in their nutritional profile. The most important nutritional aspect regarding fat is that adding a small amount of healthy fat (like olive oil) to cooked tomatoes helps your body absorb their fat-soluble antioxidants, such as lycopene.

The fat content of canned tomatoes depends entirely on the preparation. Canned tomatoes packed in water or their own juice typically have a very low fat content, similar to fresh tomatoes. However, canned products that include added oil will have a higher fat count.

Cooking tomatoes does not inherently add fat. However, the method of preparation is key. A tomato sauce prepared with olive oil will contain more fat than a plain, uncooked tomato. The cooking process actually increases the bioavailability of lycopene, a beneficial antioxidant.

Lycopene is a powerful antioxidant that gives tomatoes their red color and offers numerous health benefits. As a fat-soluble compound, its absorption is significantly enhanced when consumed with a dietary fat source, such as olive oil.

Both raw and cooked tomatoes have benefits. Raw tomatoes are a better source of vitamin C, which can be diminished by heat. Cooked tomatoes, however, have a higher bioavailability of lycopene, making it easier for the body to absorb. For maximum benefits, incorporating both into your diet is recommended.