Tomato · raw
Values per 100 g — CIQUAL data (ANSES). Fibre: 1.2 g.
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Key takeaways
- check_circle18 kcal per 100 g: over 90% water, ideal on a cut.
- check_circleLycopene is better absorbed cooked and with a little fat.
- check_circleDo not refrigerate it until it is very ripe: it loses its flavour.
- check_circleAlmost no protein: combine it with tuna, chicken or eggs.
Tomato at a glance: very few calories, lots of water
Per 100 g of raw tomato you get only 18 kcal, 0.8 g protein, 2.9 g carbs, 0.4 g fat and 1.2 g fibre. It is more than 90% water, which explains its tiny calorie density. You can eat a large portion without it weighing on your daily energy balance.
Botanically the tomato is a fruit, but it is cooked like a vegetable and that is how nutrition tables list it. Its sugars (glucose and fructose) are present in small amounts, and its acidity, from citric and malic acids, gives that bright flavour that lifts a dish without adding calories.
Lycopene: the tomato's main asset
The red pigment in tomato is lycopene, a carotenoid with antioxidant properties. Observational studies link it to a better cardiovascular profile, but let's stay measured: tomato is not a medicine, it is an interesting food within a varied diet. It also provides vitamin C, vitamin K and potassium.
Lycopene is fat-soluble: pair tomato with a drizzle of olive oil, avocado or mozzarella to absorb it better. Cooking also releases more lycopene: tomato sauce, paste and cooked tomato provide more absorbable lycopene than raw tomato.
Raw, cooked, concentrated: how to choose
Raw in a salad or sliced, tomato keeps its vitamin C, which is very heat-sensitive. Cooked into a sauce it loses some vitamin C but gains bioavailable lycopene. Whole or chopped canned tomatoes are an excellent choice all year, often riper and tastier than a bland supermarket tomato in winter.
Watch out for processed products: paste is very dense, up to 80 kcal per 100 g, but you use 15 to 30 g. Some ready-made sauces contain added sugar, oil and plenty of salt. Read the label and favour a short list: tomatoes, a little oil, herbs.
Choosing and storing your tomatoes
Pick tomatoes that feel heavy for their size, with smooth glossy skin and a good smell near the stem. In peak season, June to September, they taste far better and prices drop. Vine, beefsteak, cherry: the macros stay close to 18 kcal per 100 g, only the sugar level varies a bit.
Do not put tomatoes in the fridge until they are very ripe: cold kills their aroma and makes the texture mealy. Keep them at room temperature, out of direct sun, stem up, for 3 to 5 days. Once cut, a tomato keeps 1 to 2 days chilled in a closed box.
Where tomato fits in a bulk or a cut
On a cut, tomato is ideal: few calories, volume, flavour and an acidity that adds zing to chicken breast or tuna. The tuna, tomato and cucumber salad is a cutting-diet classic. On a bulk, it forms the base of sauces that make starches more appetising, which helps you eat more.
Like other vegetables it provides almost no protein: pair it with a real source, as in the whole-wheat pasta with lean beef and tomato sauce, the chickpea and tuna salad or the tuna and avocado wrap. Plan on 100 to 250 g per meal, weighed raw.
Acidity, digestion and precautions
Tomato's acidity can irritate people prone to reflux or heartburn, especially as a concentrated sauce in the evening. If that is you, try sweeter, peeled tomatoes or cut back the amounts. The skin and seeds are fine for most people but may bother sensitive guts.
Tomatoes are among the foods that can trigger oral allergy syndrome in some people, with tingling in the mouth. If in doubt, ask a healthcare professional. For everyone else it is a very well tolerated food you can enjoy freely.
Common mistakes and prep ideas
Classic mistake: forgetting to count the sauce. Fresh tomato is light, but the oil, cheese and added sugar in a sauce push calories up. Another mistake: serving ice-cold tomatoes straight from the fridge, with no flavour. Take them out 30 minutes beforehand and salt them just before serving.
Simple ideas: oven-roasted tomatoes with garlic and thyme, fresh salsa with onion and coriander, scrambled eggs with tomatoes, cold gazpacho-style soup, or whole-wheat pasta with a homemade sauce simmered 20 minutes. A big pot of sauce freezes very well in portions.
Micronutrients: potassium, vitamin C and minerals
A 150 g tomato supplies a useful share of your daily vitamin C, plus potassium, folate and a little magnesium. Potassium matters for muscle contraction, fluid balance and blood pressure. With very little natural sodium, fresh tomato is a good counterpart to an already salty meal.
Its antioxidants (lycopene, beta-carotene, vitamin C, flavonoids) help with the oxidative stress of hard training, without replacing sleep and recovery. Do not expect miracles from one tomato: it is the regularity of varied vegetables in your meals that counts, not a single food.
Portions and tracking in your app
A common portion is 100 to 200 g: one big tomato or a handful of cherry tomatoes. Weigh them raw to stay aligned with the values on this page. For sauce, log the paste, oil and cheese separately, because they weigh far more on calories than the tomatoes themselves.
To prep ahead, keep cut tomatoes separate from leaves and dressing so the salad does not turn soggy. An opened can of chopped tomatoes keeps 2 to 3 days in the fridge, in a glass container rather than the metal can.
What to pair it with
Tomato brightens everything: add a little oil or cheese for the lycopene, and a protein source to turn your salad into a real meal.
Recipes with this food
Frequently asked questions
How many calories are in a tomato?
About 18 kcal per 100 g of raw tomato. A medium 120 g tomato is therefore barely 22 kcal: it has practically no impact on your daily calorie balance.
Is a tomato a fruit or a vegetable?
Botanically it is a fruit, but in the kitchen and in nutrition tables it is treated as a vegetable. Its macros are typical of a vegetable too: few carbs and calories.
Is it better to eat tomato raw or cooked?
Cooked, it offers more absorbable lycopene; raw, it keeps more vitamin C. Alternate the two and always add a little good fat for lycopene absorption.
Should tomatoes go in the fridge?
No, unless they are very ripe and you want to gain a day or two. Cold damages aroma and texture. Keep them on the counter, out of direct sun.
Is tomato good for cutting?
Yes, it is an excellent cutting food: very few calories, lots of water, flavour and variety in salads, soups and homemade sauces.
Does tomato cause reflux?
In sensitive people its acidity can worsen heartburn, especially in concentrated sauce. Try smaller amounts or peeled tomatoes, and avoid eating late at night.
Are canned tomatoes as good?
Yes, they are often picked ripe and rich in bioavailable lycopene. Choose those with no added sugar and low salt content.
Can you freeze tomatoes?
Yes, whole or in pieces, they freeze well but turn soft once thawed. Use them afterwards cooked, in sauce, soup or stew, not in salad.
How many tomatoes can you eat per day?
There is no precise limit: 150 to 300 g per day is common. Too much can irritate the stomach in sensitive people, but nothing dangerous for most.
Does tomato contain protein?
Very little: 0.8 g per 100 g. It is not a protein source, but an excellent companion to meals already rich in protein such as tuna or chicken.
Are cherry tomatoes higher in calories?
Slightly sweeter, but calories remain very low, around 18 to 25 kcal per 100 g. They are handy as a snack and easy to weigh.
Should you remove the skin and seeds?
It is not necessary for most people: the skin contains fibre and antioxidants. Peel them only for a very smooth sauce or if your gut is sensitive.
Is homemade tomato sauce better than store-bought?
Generally yes, because you control the salt, sugar and oil. Allow 20 minutes of cooking with onion, garlic and herbs, then freeze in portions.
Does tomato juice count as a vegetable serving?
Partly yes, but it provides less fibre and often lots of salt. Choose one without added salt and complement it with real tomatoes in your meals.
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Nutrition values per 100 g come from the ANSES CIQUAL table (rounded; they vary by brand, variety and cooking). Informational content: it does not replace the advice of a doctor or dietitian.