How Many Calories in One Medium Tomato: Nutritional Insights

Tomato - Gourmet - Biviano Direct

A medium-sized tomato contains about 22 calories, making it a low-calorie option packed with vitamins and antioxidants.

How Many Calories in One Medium Tomato? | A Nutrient-Dense Low-Calorie Food

Tomatoes are a staple in many diets worldwide, thanks to their versatility, flavor, and nutritional benefits. Whether you're adding them to a salad, sandwich, or sauce, tomatoes offer a burst of flavor without adding many calories to your meal. But how many calories does a medium-sized tomato contain, and what other nutritional benefits do they offer?

In this article, we'll explore the calorie count of a medium tomato, its nutritional profile, and why it's an excellent addition to your diet, whether you're aiming for weight loss, heart health, or simply boosting your nutrient intake.

Calorie Content in a Medium Tomato

The calorie content of a tomato depends on its size and variety, but on average, a medium tomato weighs around 123 grams and contains approximately 22 calories. These calories come from carbohydrates, a small amount of protein, and trace amounts of fat, making it an ideal food for those watching their calorie intake.

Breakdown of Calories in a Medium Tomato

NutrientAmount per Medium Tomato (123g)Percentage of Daily Value (%)
Calories22Low-calorie
Carbohydrates4.8 g2%
Protein1.1 g2%
Fat0.2 g<1%
Fiber1.5 g6%

Why Are Tomatoes So Low in Calories?

Tomatoes are primarily made up of water—about 95% of their composition is water—making them incredibly low in calories. The rest consists of fiber, vitamins, and minerals, which contribute to their impressive nutritional profile without adding bulk to your daily calorie count.

Nutritional Benefits of Tomatoes

Beyond their low-calorie content, tomatoes are rich in nutrients that offer a range of health benefits. Here's why tomatoes are more than just a tasty addition to your meals:

1. Rich in Antioxidants, Especially Lycopene

Tomatoes are one of the best sources of lycopene, an antioxidant known for its potential to reduce the risk of heart disease and certain types of cancer, particularly prostate cancer. Lycopene also contributes to the red color of tomatoes and has been shown to protect cells from oxidative stress.

  • Lycopene Content: A medium tomato contains about 3 milligrams of lycopene.

2. High in Vitamin C

One medium tomato provides about 28% of the recommended daily intake of vitamin C, a powerful antioxidant that supports the immune system, aids in collagen production, and enhances the absorption of iron from plant-based foods.

3. Good Source of Potassium

Tomatoes are also a good source of potassium, which plays a crucial role in maintaining normal blood pressure levels, reducing the risk of heart disease, and supporting proper muscle function.

  • Potassium Content: One medium tomato provides around 292 milligrams of potassium, about 6% of the daily recommended intake.
Key Nutrients in a Medium TomatoAmount per Medium TomatoHealth Benefits
Lycopene3 mgAntioxidant, reduces cancer risk
Vitamin C28% of RDIImmune support, skin health
Potassium292 mgSupports heart health, reduces blood pressure
Fiber1.5 gAids digestion, promotes satiety

How Tomatoes Support Weight Loss

Due to their low-calorie content and high fiber and water content, tomatoes are an excellent food for weight loss. Here's how they help:

1. Low in Calories but Filling

With only 22 calories per medium tomato, they provide bulk to meals without adding extra calories. The fiber in tomatoes also helps you feel full and satisfied, reducing the likelihood of overeating.

2. Hydrating

Because tomatoes are made up of 95% water, they can help keep you hydrated, which is essential for maintaining energy levels and supporting metabolism. Staying hydrated can also prevent overeating, as thirst is sometimes mistaken for hunger.

3. Rich in Fiber

The 1.5 grams of fiber in a medium tomato aids digestion and promotes satiety, making it easier to control portion sizes and avoid overeating.

Tomatoes in Different Forms: Do They Have the Same Calories?

Tomatoes can be consumed in many forms—raw, cooked, canned, or as juice. The calorie content remains similar across these forms, but cooking tomatoes can increase the bioavailability of certain nutrients, like lycopene. However, be mindful of store-bought tomato sauces or juices, which may contain added sugars, increasing the calorie count.

Tomato FormCalories per Serving (123g)Nutritional Considerations
Raw (medium tomato)22Low calorie, high in vitamin C
Cooked23Increases lycopene absorption
Canned tomatoes (without salt)20Convenient, similar nutritional profile
Tomato juice21Watch for added sugars in processed varieties

How to Incorporate Tomatoes into Your Diet

Tomatoes are incredibly versatile and can be added to a wide variety of dishes. Here are some easy ways to enjoy more tomatoes in your diet:

1. Salads

Add diced tomatoes to salads for a refreshing burst of flavor and color. Pair them with leafy greens, cucumbers, and a light vinaigrette for a low-calorie, nutrient-packed meal.

2. Soups and Stews

Tomatoes are a common ingredient in soups and stews. Whether fresh or canned, they add depth of flavor and a boost of nutrients.

3. Tomato-Based Sauces

Make homemade tomato sauce using fresh or canned tomatoes, garlic, and herbs. Avoid store-bought sauces that may contain added sugars and preservatives.

4. Salsas and Dips

Use tomatoes as the base for salsas or guacamole. They add a fresh, zesty flavor to dips without the need for extra calories.

FAQs: How Many Calories in One Medium Tomato?

Are tomatoes good for weight loss?

Yes, tomatoes are excellent for weight loss. They are low in calories, high in water, and contain fiber that helps you feel full, making them a great addition to a weight-loss diet.

Do tomatoes lose their nutrients when cooked?

Cooking tomatoes can actually enhance the availability of certain nutrients, like lycopene, which is a powerful antioxidant. However, there may be a slight loss of vitamin C during the cooking process, as it is sensitive to heat.

Are canned tomatoes as healthy as fresh tomatoes?

Canned tomatoes can be just as nutritious as fresh tomatoes, especially if they are canned without added salt or sugar. They are a convenient option for soups, sauces, and stews and still provide a good amount of nutrients like lycopene, potassium, and fiber.

Can eating too many tomatoes cause health issues?

While tomatoes are generally healthy, consuming them in excessive amounts can lead to acid reflux or heartburn due to their high acidity. It's also important to note that some individuals may be allergic to tomatoes.

How many tomatoes should I eat per day?

There's no specific limit on how many tomatoes you should eat per day, but incorporating 1-2 medium tomatoes into your daily meals can help you reap their health benefits without overconsumption.

Conclusion: Enjoy the Low-Calorie Goodness of Tomatoes

Tomatoes are a nutrient-dense, low-calorie food that can enhance your meals while supporting your overall health. With only 22 calories per medium tomato, they provide vitamins, antioxidants, and hydration, making them an excellent choice for weight management and heart health. Whether you enjoy them fresh, cooked, or in sauces, tomatoes are a versatile ingredient that can fit into any diet. So next time you're planning a meal, don't forget to add some tomatoes for a nutritious boost!