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Tomato Calories and Nutrition and Recipes

Tomatoes: Low in Calories, High in Nutrients

Easily one of the most versatile and favored fruits around the world, tomatoes are an amazing fruit—usually eaten as a vegetable. The good news, is that tomato calories are negligibly low, while nutrient and health benefits are high.

Tomato Calories

  • 1 small tomato contains ~16 calories
    • 1 small tomato slice contains ~3 calories
  • 1 medium tomato contains ~22 calories
    • 1 medium tomato slice contains ~4 calories
  • 1 large tomato contains ~33 calories
    • 1 large tomato slice contains ~7 calories
fresh tomatoes calories, sliced tomatoes,
Fresh tomatoes, low in calories, high in nutrition, versatile with any food or plain.

Tomato Nutrition

Highest in Vitamins C, A and K, you’ll also get some doses of potassium, manganese and fiber and sprinklings of other nutrients.

1 Medium Tomato Nutrients from highest to lowest % of Daily Values (DV%)*

  • Vitamin C — 15.6 mg @ 26% DV
  • Vitamin A — 1025 I.U. @ 20% DV
  • Vitamin K1 — 9.7 mcg  @ 12% DV
  • Potassium — 292 mg @ 8% DV
  • Manganese — 0.1 mg @ 7% DV
  • Fiber — 1.5 g @ 6% DV
  • Vitamin B6 — 0.1 mg @ 5% DV
  • Folate (B9) — 18.4 mcg @ 5% DV
  • Niacin — 0.7 mg @ 4% DV
  • Vitamin E — 0.7 mg @3% DV
  • Magnesium — 13.5 mg @ 3% DV
  • Phosphorus — 29.5 mg @ 3% DV
  • Protein —1.1 g @ 2% DV

*Listed from highest to lowest down to 2% DV.

cooking and tomatoes, tomato harvest, tomato nutrition
Luscious homegrown tomatoes, image by Angel Miller, groundedangel71 on Instagram.

Tomato Benefits

Nutrients in tomatoes are known to:

  • Improve eye health
  • Help heal and prevent cancer
  • Help heal and prevent heart disease
  • Reduce elevated blood pressure
  • Strengthen bones
  • Replenish minerals and sodium – especially beneficial to athletes
  • Protect against the sun’s UV rays
  • Protect cells
  • Fight against aging
  • Improve skin health
  • Protect from harmful free radicals

tomato benefits, tomato nutrients

Homegrown Tomatoes

Nothing is better than homegrown tomatoes. Even people who don’t usually garden, will try to grow tomatoes when they can. But whether you’re growing your own, buying from your local Farmer’s Market or plucking the best from your local grocers bins, be sure to include this healthy, delicious and nutritious low calorie fruit in your daily diet.

We love how this roasted tomato is reminiscent of a bloomin’ onion, but without the guilt. My mom makes a wonderful Greek stuffed tomatoes recipe, with rice and pine nuts. You could dollop any of your favorite salads, ingredients or blends into the center of the roasted tomato for a delicious and healthy low calorie meal.

tomato calories, oven roasted tomato
Roasted tomato drizzled with olive oil and sprinkled with herbs. You can also scoop salad or rise blend of any kind in the center.

Healthy Tomato Sandwiches


My husband is from West Virginia, where he grew up calling tomato sandwiches, M&M’s because of the traditional favorite summer sandwich of tomatoes on bread slathered with mayonnaise. Yummy, yes! Healthy…? Well, we can do better.

Our favorite quick and easy open faced tomato sandwiches include some kind of nutritious protein fat as spread, such as avocado, hummus, cheese or pesto sauce, so substituted any of these.


Open Faced Tomato Avocado Sandwich Spread in 5 Minutes

Just 5 minutes to a healthy meal or snack!


  • 2 Slices of Gluten Free Bread or Soy free, HFCS free, Whole Grain Bread
  • 1 small avocado
  • 1 large tomato
  • salt & pepper to taste
  • lemon or lime juice


Avocado Spread
  1. Slice avocado in half and scoop fruit from the skin into a bowl*
  2. Add 4 squirts of lemon juice or 1/2 fresh lemon squeezed
  3. Add salt and pepper to taste
  4. Mash with a masher or fork, stir well with a spoon
  1. Toast bread if desired
  2. Slice tomato into slices
  3. Spread avocado on each slice of bread or toast
  4. top with tomato slices, (optional, alternate with cucumber and egg slices; sprinkle with sprouts or herbs and spring onions or chives)
  5. Cut each loaded slice with an “X” shape
  6. You now have 4 triangles to eat like a pizza slice or with fork and knife.

*If using only 1/2 the avocado for just 1 open-faced, (or because it’s a huge avocado and too much to eat at one meal), store the other with the seed still inside of it and it will last longer. For good measure, also add a couple squirts of lemon juice to the avo flesh).


Energize. Engage. Empower!

Never easy… always worth it!

Okay… so we’re going to work our way up to this truly amazingly beautiful artistic creation by The Rustic Vegan.

His incredible food artistry is enough to convert anyone to veganism!

Food art, vegan-sandwich, creative cooking
We LOVE the incredible food artistry and chef talent of the Rustic Vegan!


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