What to Know About Tomato Calories
While a medium tomato averages about 22 calories, the exact number depends on its size and weight. A single large tomato (around 182 grams) contains roughly 33 calories, whereas a small one (about 91 grams) provides only 16 calories. The calorie count is low because tomatoes are comprised of around 95% water and contain minimal amounts of fat. This high water content also contributes to their filling effect, which is beneficial for weight management.
Comparing Calories in Different Tomato Sizes
To provide a clearer picture, here is a comparison table outlining the calorie and macronutrient content of various raw, fresh tomato sizes based on USDA data:
| Tomato Size | Approximate Weight | Calories | Carbohydrates | Fiber |
|---|---|---|---|---|
| 1 cherry tomato | ~17g | 3 | <1g | <1g |
| 1 small tomato | ~91g | 16 | 3.5g | 1.1g |
| 1 medium tomato | ~123g | 22 | 5g | 1.5g |
| 1 large tomato | ~182g | 33 | 7.1g | 2.2g |
The Health Benefits Beyond Low Calories
Tomatoes offer much more than just a low-calorie profile. They are loaded with essential vitamins, minerals, and antioxidants that support overall health. The most notable antioxidant is lycopene, which is responsible for the tomato's red color and has been linked to numerous health benefits. Other key nutrients include Vitamin C, Vitamin K, potassium, and folate.
Here are some of the key health benefits associated with consuming tomatoes:
- Heart Health: Tomatoes contain potassium and lycopene, which have been shown to help lower blood pressure and reduce LDL ('bad') cholesterol levels, supporting cardiovascular health.
- Cancer Prevention: Research suggests that the powerful antioxidant lycopene may help reduce the risk of certain cancers, such as prostate, stomach, and lung cancer, by combating cell-damaging free radicals.
- Skin Protection: The lycopene and other antioxidants in tomatoes can help protect skin from UV damage caused by the sun. The vitamin C also promotes collagen production for healthy skin.
- Digestive Health: With a decent amount of dietary fiber, tomatoes aid in digestion and help promote regular bowel movements.
- Eye Health: Rich in vitamin A, lutein, and zeaxanthin, tomatoes are beneficial for eye health and may help prevent age-related macular degeneration.
Raw vs. Cooked Tomatoes: What's the Difference?
An interesting aspect of tomato nutrition is how cooking affects its nutrient content. When tomatoes are cooked, some heat-sensitive vitamins, like Vitamin C, may decrease. However, cooking tomatoes actually increases the bioavailability of lycopene, meaning your body can absorb more of it. This is because the heat breaks down the thick cell walls, making the antioxidant more accessible. Eating tomatoes with a healthy fat, such as olive oil, can further enhance lycopene absorption. For maximum benefits, a diet that includes both raw and cooked tomatoes is ideal. When choosing processed tomato products like sauce or paste, always check the label for added sugars and excess sodium.
How Tomatoes Fit into a Weight Loss Plan
Due to their high water and fiber content, tomatoes are considered a high-volume, low-calorie food, which can help increase feelings of fullness and reduce overall calorie intake. This makes them an excellent addition to a weight loss diet. They can be incorporated into many meals without significantly increasing the calorie count. For example, adding sliced tomatoes to a sandwich or salad, or using a homemade tomato sauce for pasta, can boost nutritional value without derailing your diet goals. For more in-depth information on the nutritional aspects of tomatoes, you can reference the resource from the National Institutes of Health.
Conclusion: A Calorie-Conscious and Nutrient-Rich Choice
So, how many calories are in one full tomato? The answer is relatively few, with a medium tomato containing around 22 calories. The exact amount depends on the size, with large ones reaching about 33 calories and smaller varieties having less. But the true value of this fruit goes far beyond its low-calorie count. Tomatoes are packed with hydrating water, filling fiber, and a treasure trove of nutrients like vitamin C, potassium, and the antioxidant lycopene. Whether eaten raw or cooked, fresh or canned, incorporating tomatoes into your diet is a simple and effective way to enhance heart health, support weight management, and reap numerous other benefits.
