Tomato, red (raw)
Rich in lycopene, which is better absorbed when tomatoes are cooked with a little fat.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Tomato, red for gym-goers
Per 100 g, tomato, red (raw) provides 18 kcal, 0.9 g protein, 3.9 g carbohydrate (1.2 g fiber, 2.6 g sugars) and 0.2 g fat (0 g saturated). With 5.0 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 medium tomato, about 123 g) comes to roughly 22 kcal and 1.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Tomato, red
A fresh red tomato is botanically a fruit, but you cook with it as a vegetable. At around 18 kcal per 100 g it's one of the lightest things you can put on a plate, and it brings potassium and some vitamin C. The standout compound is lycopene, the red pigment that becomes more available after cooking, which is why tomato sauce and fresh tomato have slightly different strengths.
In a gym diet
Tomatoes bring juiciness, acidity and flavor to lean meals, which helps when chicken and rice start feeling repetitive on a cut. They're mostly water, so a sliced tomato bulks out sandwiches, wraps and egg breakfasts for very few calories. There's almost no protein or fat; think of them as flavor and micronutrients. Fresh tomatoes are naturally low in sodium, unlike many sauces and canned products made from them.
Preparation and cooking
Cook tomatoes with a little olive oil and you release more lycopene. Eat them raw and you keep more vitamin C. Reducing tomatoes into a sauce evaporates water and raises the calories per 100 g, so weigh fresh tomatoes before cooking or use a sauce entry for the finished product. Store-bought sauces often have added oil, sugar and salt, which change the numbers far more than the tomatoes do.
Buying and storage
Choose deeply colored, fragrant tomatoes that give slightly when pressed. Keep them at room temperature until ripe for the best flavor, and refrigerate only if you need them to last longer.
Things to watch
Tomatoes are acidic, and some people with reflux get heartburn from them, especially big raw portions or concentrated sauces. Canned and jarred tomato products can be high in sodium or added sugar, so check the label.
Meal ideas
- Breakfast toast: whole-grain bread, cottage cheese, sliced tomato, black pepper and fresh basil.
- Greek-style salad of tomato, cucumber, red onion, olives and grilled chicken with oregano.
- Quick shakshuka: eggs poached in a pan of fresh tomatoes, peppers, onion and cumin.
Nutrient highlights
Good source (10–19% DV per 100 g): Vitamin C (15%).
How it ranks among 19 Vegetables
| Protein per 100 kcal | 5.0 g | #13 of 19 |
| Protein per 100 g | 0.9 g | #17 of 19 |
| Fiber per 100 g | 1.2 g | #16 of 19 |
| Lowest calories per 100 g | 18 kcal | #4 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Cabbage, green (raw)
25 kcal · P 1.3 · C 5.8 · F 0.1
→Cucumber, with peel (raw)
15 kcal · P 0.7 · C 3.6 · F 0.1
→Green beans (raw)
31 kcal · P 1.8 · C 7 · F 0.2
→Sweet corn, yellow kernels (raw)
86 kcal · P 3.3 · C 19 · F 1.4
→Beetroot (raw)
43 kcal · P 1.6 · C 9.6 · F 0.2
→Green peas (raw)
81 kcal · P 5.4 · C 14.5 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in tomato, red?
Tomato, red (raw) has about 18 kcal per 100 g, or roughly 22 kcal per 1 medium tomato (123 g).
How much protein is in tomato, red?
About 0.9 g of protein per 100 g and 1.1 g per 1 medium tomato. That works out to 5.0 g per 100 kcal, so it's a moderate protein source.
Is tomato, red good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are cooked tomatoes healthier than raw?
Each has its advantages. Cooking, especially with some fat, makes lycopene easier to absorb, while raw tomatoes keep more vitamin C. Eat both fresh tomatoes and homemade sauce and you cover both.
Should tomatoes be stored in the fridge?
Cold dulls tomato flavor and can make the texture mealy, so tomatoes you'll eat soon are best left at room temperature for a couple of days. Once fully ripe or cut, refrigerate them and let them warm back up before eating.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.