One medium red tomato (~123 g) has about 22 calories; 100 g gives ~18 calories based on standard USDA data.
Slice
Medium Whole
Large Whole
Fresh & Raw
- Lowest calorie density
- High water content
- Great for salads & sandwiches
Everyday pick
Cooked Or Roasted
- Per 100 g goes up slightly
- Flavor concentrates
- Add oil only if needed
Deeper taste
Cherry & Grape
- ~27 kcal per cup
- Snack-friendly bites
- Good vitamin C & potassium
Grab-and-go
Calorie Count In Tomatoes By Size
Most shoppers use slices or whole pieces, so here’s a clear view by common portions. These figures match standard USDA-based references and help you eyeball a sandwich topping, a salad add-in, or a snack bowl.
| Portion | Typical Weight | Calories |
|---|---|---|
| 1 Slice (medium thickness) | ~20 g | ~4 kcal |
| 1 Small Whole | ~91 g | ~16 kcal |
| 1 Medium Whole | ~123 g | ~22 kcal |
| 1 Large Whole | ~182 g | ~33 kcal |
| 1 Plum | ~62 g | ~11 kcal |
| 1 Cherry | ~17 g | ~3 kcal |
| 1 Cup, Chopped | ~180 g | ~32 kcal |
| 1 Cup, Cherry | ~149 g | ~27 kcal |
| Per 100 g (raw, red) | 100 g | ~18 kcal |
Portions make more sense once you set your daily calorie needs. From there, you can slot slices, a medium fruit, or a cup of minis into meals without guesswork.
Where The Calories Come From
These fruits are mostly water. A medium piece has only a gram of protein, trace fat, and a handful of carbs. That’s why the count stays low even in a stacked salad.
On labels and databases, energy totals come from macronutrients. Carbs and protein count ~4 calories per gram, and fat counts ~9. You’ll see that explained on calories on the Nutrition Facts label, which is a handy refresher when you compare products.
Raw Vs Cooked Vs Tinned
Heat drives off water, so a cooked spoonful can carry a touch more energy per 100 g than raw. That doesn’t mean a sauce is “high calorie” on its own; it just means the weight lost as steam concentrates everything left behind.
| Form (Per 100 g) | Calories | Notes |
|---|---|---|
| Raw, Red Types | ~18 kcal | Standard reference |
| Cooked (as Ingredient) | ~22 kcal | Water loss bumps density |
| Cherry, Raw | ~18 kcal | ~27 kcal per cup (149 g) |
Serving Ideas That Keep Calories In Check
Sandwiches And Wraps
Layer 2–3 slices for crunch and color. Two slices come in under 10 calories. Add leafy greens and lean protein for a filling meal with little energy creep.
Salads And Bowls
A cup of chopped pieces lands near 32 calories. Toss with cucumbers, herbs, and a splash of vinegar. If you like oil, drizzle lightly and mix well so a teaspoon coats more surface.
Sheet-Pan Roasting
Roasting concentrates flavor. Per 100 g, energy creeps up from water loss, not from new macronutrients. If you finish with oil, measure it. One tablespoon adds ~119 calories to the pan, which can change the math fast.
How Variety, Ripeness, And Prep Shift The Numbers
Variety
Grape and cherry types run near 27 calories per cup. Slicers land in the 20s per piece. Roma/plum types sit in the teens per fruit. All sit in a narrow range because water content stays high.
Ripeness
As fruits ripen, sugars rise and acids drop, yet the overall energy stays modest due to the large water fraction.
Preparation
Salt and herbs don’t change the count. Oil, cheese, and creamy dressings do. If you mix a tray with oil up front, measure and note how many portions that tray serves. That’s the easiest way to keep the math honest.
Comparing Minis And Slicers
Snack bowls of minis make portion control easy. A cup of little ones sits near 27 calories with bright flavor and a nice pop. Slicer rounds are great when you want volume on a plate without much energy; three or four rounds add bulk for a handful of calories.
Micronutrients You Still Get
These fruits bring vitamin C, a little vitamin K, and potassium in a package that stays light on energy. Lycopene, a red carotenoid, shows up here as well. Heat can make lycopene more available, which is another reason a slow, saucy cook has fans. For a quick snapshot of produce guidance, the USDA’s MyPlate tomato fact card is a handy one-pager.
Smart Swaps And Pairings
Bread Swap
Use thick rounds as a base for open-face bites with herbs and a sprinkle of salt. You cut refined carbs, keep moisture, and bring a juicy bite for minimal energy.
Snack Upgrade
Pair minis with string cheese or hummus. You get volume and crunch with a clear handle on portions.
Sauce Strategy
Build sauces with a slow simmer and a measured splash of oil at the end. Finish with fresh basil and garlic. The flavor lands bold without a big bump in energy per ladle.
Quick Math For Meal Planning
Breakfast Ideas
Dice a medium fruit into an omelet or scramble. You add about 22 calories plus moisture that keeps eggs soft. Finish with herbs; skip extra oil in a nonstick pan.
Lunch Moves
Stack 3 slices on grain toast with tuna or turkey. You add a handful of calories and plenty of texture. A vinegar-mustard spread keeps the numbers tidy.
Dinner Notes
Roast wedges with zucchini and onions. Toss with a teaspoon of oil per serving. Sprinkle with chili flakes and lemon at the table for pop without adding energy.
How To Read A Label For These Numbers
Look for serving size first, then calories per serving. Fresh produce at markets won’t always have labels, so lean on trusted databases. Raw red types cluster around 18 calories per 100 g; minis sit near 27 per cup (149 g). You can cross-check with USDA-based entries and the FDA page on calories on the Nutrition Facts label.
FAQ-Free Wrap-Up You Can Use
For day-to-day planning, think in pieces and cups: a slice is ~4 calories, a medium fruit ~22, a cup of minis ~27, and 100 g of raw red types ~18. Cooking concentrates the numbers slightly per gram due to water loss, while add-ins like oil raise totals fast. If you’d like a gentle next step, skim our take on best oils for heart health before you dress that salad.