Tomato: Calories, Nutrition Facts, and Health Benefits (2026)

A medium tomato (123 g) contains 22 calories, 1.1 g of protein, and 4.8 g of carbohydrates. It also provides 1.5 g of fiber and 16.9 mg of vitamin C, which is 19% of the daily value.

This page explores the nutrition profile of tomatoes, including their calorie content and health benefits. It covers information per medium tomato and per 100 g serving, along with their impact on common dietary goals.

Tomato Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for tomatoes, highlighting essential vitamins and minerals.

Values are for 1 medium tomato (123 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	22	18	1%
Protein	1.1 g	0.9 g	2%
Carbohydrates	4.8 g	3.9 g	2%
Fiber	1.5 g	1.2 g	5%
Sugar	3.2 g	2.6 g	-
Fat	0.2 g	0.2 g	0%
Vitamin C	16.9 mg	13.7 mg	19%
Potassium	292 mg	237 mg	6%
Vitamin A	52 mcg	42 mcg	6%
Vitamin K	9.7 mcg	7.9 mcg	8%

About 75% of tomato calories come from carbohydrates, 17% from protein and 9% from fat.

Tomato by Health Goal

Here, we evaluate how tomatoes align with various health and dietary goals.

Goal	Rating	Why
Weight loss	Excellent	22 calories per serving with 1.5 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 16.9 mg vitamin C (19% DV)
Digestion	Fair	1.5 g fiber per serving supports regularity
Heart health	Good	Potassium (292 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.1 g); best as a vitamin-rich choice, not a protein source

Tomato and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Tomato has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Tomato Compares to Other Vegetables

The comparison table below illustrates how tomatoes stack up against other vegetables in terms of nutritional value.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Tomato	18	2.6	1.2	13.7
Bell Pepper	31	4.2	2.1	127.7
Cucumber	15	1.7	0.5	2.8
Eggplant	25	3.5	3.0	2.2

Tomato Myths, Checked

A tomato is botanically a vegetable , Misleading. Botanically it is a fruit, though legally and in cooking it is treated as a vegetable.

Cooking tomatoes destroys their nutrients , Misleading. Cooking lowers vitamin C but increases available lycopene.

How to Track Tomato

Vegetable portions and cooking method both change the numbers, so the same tomato can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log tomato accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium tomato?

A medium tomato contains approximately 22 calories. This low-calorie count makes it a great option for those looking to manage their weight.

Is tomato good for weight loss?

Yes, tomatoes can be beneficial for weight loss due to their low calorie and high water content. They also provide fiber, which can help you feel full.

Can people with diabetes eat tomato?

People with diabetes can eat tomatoes, as they have a low glycemic index of about 15. This means they have a minimal impact on blood sugar levels.

How much vitamin C is in tomato?

A medium tomato contains about 16.9 mg of vitamin C, which is 19% of the daily value. This vitamin is essential for immune function and skin health.

Is tomato high in sugar?

Tomatoes contain 3.2 g of sugar per medium tomato, which is relatively low. This makes them suitable for most diets, including those monitoring sugar intake.

Is a tomato a fruit or vegetable?

Botanically, a tomato is classified as a fruit because it develops from the ovary of a flower and contains seeds. However, it is commonly used as a vegetable in culinary contexts.

Key Takeaways

• A medium tomato has 22 calories and 1.1 g of protein.
• It contains 4.8 g of carbohydrates and 1.5 g of fiber.
• Tomatoes provide 16.9 mg of vitamin C, which is 19% of the daily value.
• They have a low glycemic index of about 15, making them diabetic-friendly.
• Tomatoes are low in sugar, with only 3.2 g per medium serving.
• Botanically, tomatoes are fruits, but they are often treated as vegetables in cooking.