Tomato Nutrition Calculator — Raw, Cooked, Sun-Dried & Canned

A medium-sized raw tomato (123g) provides approximately 22 calories, 1.1g protein, 4.8g carbohydrates, and 0.25g fat ^[1]. This makes tomatoes one of the lowest-calorie whole foods available — comparable to cucumber (15 kcal/100g) but with substantially more vitamin C, potassium, and carotenoids.

The reason for this low calorie density is straightforward: raw tomatoes are 94.5% water by weight ^[1]. Only 3.89g of the remaining mass is carbohydrate (mostly glucose and fructose), with negligible fat and protein. This water-to-nutrient ratio means a large volume of tomatoes can be consumed while adding very few calories — a property that makes them a staple in volume-based meal planning.

However, this changes dramatically with processing. Sun-dried tomatoes contain 258 calories per 100g — a 14.3× increase — because removing water concentrates every nutrient ^[1]. Similarly, tomato paste at 82 kcal and tomato sauce at 29 kcal represent intermediate levels of concentration. The form chosen determines the caloric impact far more than the quantity of tomato itself.

Tomatoes are the richest common dietary source of lycopene, a red carotenoid pigment, providing approximately 2,573 mcg per 100g raw ^[2]. Unlike most plant compounds that degrade with heat, lycopene becomes significantly more bioavailable after cooking. This occurs because heat breaks down the tomato's cell walls and converts lycopene from its natural *trans* isomer to the more absorbable *cis* configuration ^[3].

Research has documented that cooking tomatoes for 30 minutes increased total lycopene content by approximately 35% compared to raw tomatoes, while simultaneously reducing vitamin C by 29% ^[3]. This presents a genuine nutritional trade-off: cooking enhances one key compound while diminishing another. Adding a small amount of fat (such as olive oil) during cooking further enhances lycopene absorption, since lycopene is fat-soluble ^[2].

Among processed tomato products, tomato paste delivers the highest lycopene concentration per gram due to its extreme water reduction. A single tablespoon of tomato paste (16g) can provide more bioavailable lycopene than several raw tomatoes ^[2]. For those tracking lycopene intake specifically, cooked or processed tomato products consumed alongside a small amount of dietary fat are the most efficient sources.

A raw tomato's most significant micronutrient is potassium at 237mg per 100g — roughly 5% of the Daily Value ^[1]. A single medium tomato (123g) provides about 292mg, making tomatoes a meaningful contributor to daily potassium intake, especially when consumed multiple times throughout the day in salads, sauces, and sandwiches.

Vitamin C content is 13.7mg per 100g raw (15% DV), though this varies by preparation. Sun-dried tomatoes retain 39.2mg of vitamin C per 100g despite the drying process ^[1]. Tomatoes also provide smaller but consistent amounts of vitamin A (42 mcg RAE), primarily from beta-carotene (449 mcg) and alpha-carotene (101 mcg), along with vitamin K (7.9 mcg) and vitamin E (0.54mg) ^[1].

On the mineral side, tomatoes are not a standout source of calcium (10mg) or iron (0.27mg), but their consistent presence in daily meals means these small contributions accumulate. Folate at 15 mcg and manganese at 0.114mg round out the micronutrient profile ^[1]. The real nutritional value of tomatoes lies not in any single exceptional nutrient but in their reliable delivery of moderate amounts across multiple vitamins and minerals at virtually no caloric cost.

All common tomato varieties belong to the same species (*Solanum lycopersicum*), and their macronutrient profiles are remarkably similar ^[2]. A cherry tomato, Roma plum, and beefsteak tomato all contain between 16–20 calories per 100g, with comparable protein, fat, and carbohydrate levels. The primary differences are in water content, sugar concentration, and specific carotenoid levels rather than macronutrient composition.

Cherry and grape tomatoes tend to be slightly sweeter than standard slicing varieties, with marginally higher sugar concentrations due to their smaller size and proportionally lower water content ^[2]. Roma (plum) tomatoes have proportionally more flesh and fewer seeds, resulting in slightly less moisture, which is why they are preferred for sauces and paste.

The variation in lycopene content across varieties is more nutritionally significant than macronutrient differences. Deeply red varieties tend to have higher lycopene concentrations, while yellow and orange tomatoes contain more beta-carotene and less lycopene ^[3]. Green (unripe) tomatoes have substantially lower levels of both. For practical nutrition tracking purposes, however, the USDA 'year-round average' values used in this calculator represent a reliable baseline across common varieties.

Sun-dried tomatoes undergo a water reduction from 94.5% to approximately 14.6%, which concentrates every nutrient by roughly 14× ^[1]. The result is a fundamentally different food: 258 calories per 100g (vs. 18 raw), 14.11g protein (vs. 0.88g), and 12.3g dietary fiber (vs. 1.2g). Even potassium reaches 3,427mg per 100g — more than seven times the amount in a fresh tomato.

Iron content reaches 9.09mg per 100g in sun-dried tomatoes (50% DV), compared to just 0.27mg in raw — making them one of the most iron-dense plant foods available ^[1]. Manganese (1.85mg), phosphorus (356mg), and magnesium (194mg) are similarly concentrated. This nutrient density makes small portions of sun-dried tomatoes a highly efficient way to boost mineral intake.

The trade-off is caloric density. A 30g handful of sun-dried tomatoes delivers approximately 77 calories and 3.7g fiber — nutritionally useful but far from the 'free food' status of raw tomatoes ^[1]. Tomato paste occupies a middle ground at 82 kcal/100g, offering concentrated flavour and nutrients without the extreme calorie density of fully dried tomatoes. Understanding these processing-driven differences is essential for accurate nutrition logging.