Tomatoes are low-calorie, nutrient-rich, and incredibly versatile, making them a perfect fit for nearly any diet. With just 18–20 calories per 100g, they’re packed with vitamin C, potassium, and lycopene. Whether raw, roasted, or in sauces, tomatoes add flavor without the extra calories ideal for healthy, balanced meals.
Tomatoes are one of those ingredients that seem to sneak their way into just about everything. Salads? Check. Pasta? Always. Sandwiches, sauces, soups, you name it. But beyond their bold color and juicy bite, have you ever stopped to wonder just how tomatoes fit into your daily diet, calorie-wise?
Whether you’re a home cook looking to eat a little healthier, a professional chef aiming to balance flavor with nutrition, or someone who simply loves good food, this deep dive into tomato calories is for you. Let’s break it all down: the calorie count, nutritional perks, how different tomato types compare, and smart ways to cook with them.
Let’s start with the basics. Tomatoes are pretty low on the calorie scale, which is great news if you're watching your intake or trying to lighten up your meals without sacrificing flavor.
Here’s what you get in 100g of raw tomato:
Around 18 to 20 calories
Just under 4g of carbs (mostly from natural sugars)
A little over 1g of fiber
Almost 1g of protein
Barely any fat
A good dose of vitamin C, potassium, and lycopene
That last one, lycopene is a plant compound that gives tomatoes their red color and has been linked to some pretty big health benefits, like reduced risk of heart disease. Not bad for something you can slice up and toss into just about anything
While most fresh tomatoes are low in calories, their exact nutritional value can shift a bit depending on the type. Cherry tomatoes, for example, are a touch sweeter, which means they might have a smidge more natural sugar. Roma and plum tomatoes are meatier and denser, making them great for sauces, and yes, they may be slightly more calorie-dense, too.
But here’s where it starts to change: how you prepare them. Cooking tomatoes concentrates their flavor, which can also concentrate their calories (slightly). Roast them, and they’ll lose water weight while keeping their natural sugars. Dry them out ike in sun-dried tomatoes, and the calorie count jumps significantly, mostly because the sugars become more concentrated.
That doesn’t mean you need to avoid them. Just be mindful of the form you're using and how it fits into your meal. For a solid pantry staple, we’re big fans of Whole Peeled Tomatoes. They’re flavorful, consistent, and work beautifully in everything from sauces to stews.
One of the best things about tomatoes? They’re flexible. Whether you're eating low-carb, plant-based, or just trying to eat more whole foods, tomatoes have a place at your table.
If you’re trying to lose weight:
Tomatoes are filling, hydrating, and super low in calories. They bulk up meals without adding heaviness, making them ideal for soups, salads, and grain bowls.
On a keto or low-carb plan?
Tomatoes aren’t carb-free, but they’re low enough to include in moderation. Stick with Roma or beefsteak varieties and maybe go easy on the sun-dried ones.
Following the Mediterranean diet?
Tomatoes are essential here, stewed, roasted, or turned into a simple sauce. Their natural acidity and umami flavor are a perfect match for olive oil, legumes, and grilled fish.
Eating plant-based or vegan?
Tomatoes are total all-stars. They add flavor, texture, and nutrition to veggie-packed meals. Think roasted tomato hummus, vegan chili, or fresh tomato salsa.
Fasting or prepping for Suhoor during Ramadan?
Tomatoes are great here, too. They’re light, hydrating, and easy to digest ideal for early-morning meals. This guide on Suhoor meals has more ideas if you’re planning.
Tomatoes are one of the most adaptable ingredients in any kitchen. Eat them raw, cook them down into a sauce, or roast them to bring out their sweetness; it’s hard to go wrong.
That said, how you cook them does affect their nutritional profile. For instance, cooking tomatoes makes their lycopene content easier for your body to absorb. Adding a bit of fat, like olive oil, can help even more.
Some of our favorite ways to use tomatoes:
Raw:
Sliced for sandwiches and wraps
Diced into salsa or bruschetta
Tossed into salads or grain bowls
Cooked:
Roasted with garlic and herbs
Blended into soups like this creamy tomato bisque
Folded into dips like hummus with dried tomatoes
Simmered into a rich sauce for pasta or shakshuka
If you’re into building layers of flavor, take a peek at these French sauce recipes. They’re a masterclass in how tomatoes can be used as a base for rich, balanced dishes.
Tomatoes may be easy to cook with, but there are still a few chef-level tricks that can help you get the best out of them.
A few things the pros always do:
Salt tomatoes a few minutes before cooking this draws out moisture and intensifies flavor
Roast at a lower heat to keep the sugars from burning
Pair them with garlic, basil, or balsamic vinegar to bring out their natural sweetness
Use a serrated knife to cut them cleanly without squishing
Need help getting your knife game on point? This knife skills training guide is a solid place to start. You’ll learn how to handle delicate fruits like tomatoes without losing half of it to the cutting board.
And don’t forget, ingredient quality makes a big difference, especially when you're buying in bulk. Whether you're a restaurant buyer or just stocking up for a big gathering, sourcing from reputable suppliers like wholesale food options keeps your food consistent and flavorful.
Want to level up your plating while you're at it? This artful plating guide shows how small touches can turn a simple tomato dish into something Instagram-worthy.
Here’s the bottom line: Tomatoes are low in calories, high in flavor, and incredibly good for you. Whether you’re building a light lunch or cooking for a crowd, they fit into pretty much every dietary goal and cooking style.
They clock in at around 18–20 calories per 100 grams when raw, but their versatility is what makes them shine. Roasted, grilled, blended, or fresh off the vine, tomatoes are just as at home in a rustic kitchen as they are in a fine dining restaurant.
So the next time you’re planning a meal, don’t overlook the humble tomato. Stock your pantry, sharpen your knives, and try out one of our favorite tomato-based recipes. You’ll get nutrition, color, and flavor all without loading up on calories.
