Are you carefully watching what you eat, perhaps tracking your macros or keeping an eye on your blood sugar? Then you've likely wondered about the nutritional value of everyday foods. Take the humble tomato, for instance. It's a kitchen staple, but what's the real story behind its nutritional profile?

How many calories in tomatoes are we actually talking about, and more importantly, is this vibrant fruit (yes, botanically it's a fruit!) a healthy addition to your diet, especially when considering your metabolic health?

Let's dive into the juicy details and explore the science-backed benefits of this versatile food.

Unpacking the nutritional value of tomatoes

To truly understand the health impact of tomatoes, we need to look beyond just the calories in tomatoes. While calorie count is a factor in overall energy balance, the micronutrients, vitamins, and antioxidants a food provides are equally, if not more, crucial for our well-being, particularly when it comes to metabolic health.

A medium-sized raw tomato (about 123 grams) contains approximately 22 calories. This makes tomatoes a very low-calorie food, which can be beneficial if you're aiming for weight management.

But the story doesn't end there. Tomatoes are packed with a range of other valuable nutrients, as summarised in the table below:

* Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Beyond these key vitamins and minerals, tomatoes also contain smaller amounts of other beneficial compounds like beta-carotene (which your body converts to vitamin A), lutein, and zeaxanthin, all contributing to overall health. This rich nutritional profile, alongside the low calories in tomatoes, positions them as potentially valuable food for supporting various bodily functions.

Want more glucose-friendly options? Discover the top 10 low-GI veggies that support healthy blood sugar and keep your energy steady throughout the day.

The science behind tomatoes and your health

Emerging research underscores the role of nutrient-rich foods like tomatoes in supporting metabolic health, encompassing factors such as blood sugar regulation, blood pressure, cholesterol levels, and waist circumference.

Here’s how tomatoes contribute to these areas:

Lycopene and cardiovascular health
Lycopene, the antioxidant responsible for the red pigment in tomatoes, has been associated with cardiovascular benefits.

A 2017 meta-analysis of observational studies found that higher lycopene exposure is inversely associated with a lower risk of cardiovascular diseases.

Tomato juice and insulin resistance
The antioxidants in tomatoes may aid in regulating blood sugar and reducing inflammation.

A 2013 study published in the British Journal of Nutrition found that daily consumption of tomato juice for 20 days significantly reduced inflammatory markers in overweight and obese women.

Additional considerations:

• Tomatoes are low in calories and contain dietary fibre, contributing to satiety and aiding in weight management.
• Cooking tomatoes, as in tomato sauces, can increase the bioavailability of lycopene. However, it's advisable to choose homemade or low-sodium, no-added-sugar options to maximise health benefits.

Whether you’re enjoying them fresh or cooked, incorporating tomatoes into your meals can be a simple yet powerful way to support long-term metabolic health—especially when paired with other whole, nutrient-dense foods.

Looking to add more variety to your meals? Explore the top 10 winter vegetables for metabolic health in Australia to find nutrient-rich options that support stable glucose levels.

Practical ways to incorporate tomatoes into your diet

Now that we know about the nutritional benefits and the low calories in tomatoes, how tomatoes can you easily integrate them into your daily meals? Here are some practical and delicious tomato dish ideas:

• Fresh salads: Add slices of ripe tomatoes to your salads for a burst of flavour and nutrients.
• Snacking: Enjoy cherry or grape tomatoes as a quick and healthy snack.
• Sandwiches and wraps: Layer tomato slices onto your sandwiches and wraps for added moisture and flavour.
• Homemade sauces: Create your own tomato-based sauces for pasta, pizzas, and stews, controlling the ingredients and avoiding excessive salt and sugar.
• Soups and stews: Tomatoes form a delicious and nutritious base for many soups and stews.
• Grilled or roasted: Grilling or roasting tomatoes enhances their natural sweetness and can be a great addition to vegetable platters.
• Salsas and dips: Whip up fresh tomato salsa as a healthy accompaniment to grilled meats or vegetables.

Thinking about how to eat tomatoes in a way that supports your metabolic health? Pairing tomatoes with healthy fats, like olive oil or avocado, can enhance the absorption of fat-soluble nutrients like lycopene. This simple strategy can maximise the benefits you receive from the low calories in tomatoes.

Want more glucose-friendly options? Discover the top 10 low-GI veggies that support healthy blood sugar and keep your energy steady throughout the day.

How Vively helps you move beyond the food label

Vively understands that managing metabolic health requires a personalised, data-driven approach. That’s why our program combines continuous glucose monitoring (CGM), one-on-one coaching and an easy-to-use app, giving you everything you need to make food decisions that truly work for your body.

In the example above, tomato sauce caused a higher glucose spike, peaking at 7.8 mmol/L, while pure tomato peaked at just 6.2 mmol/L. While both may seem healthy on the surface, your body’s glucose response shows that even small ingredient changes like added sugar or salt in tomato sauce can make a big difference.

Personalised insights like this help you move beyond food labels and make choices that actually support your metabolic health.

Here’s how Vively supports smarter choices like these not just for tomatoes, but across your whole diet:

• Real-time CGM data: You’ll be able to see exactly how your blood sugar responds to different foods in real time. Whether it’s raw tomato, store-bought sauce, or homemade blends, you’ll know which ingredients keep your glucose stable and which ones cause a spike.
• Personalised coaching: Your coach will help you build meals that include the foods you love while avoiding unnecessary glucose swings. They’ll guide you on how to read labels, reduce hidden sugars and find simple swaps like choosing a low-sugar tomato sauce or making your own.
• App-based food tracking and insights: The Vively app makes it easy to log what you eat and instantly understand the effect. You’ll learn how small tweaks in your meals can support better glucose control, more consistent energy and long-term health outcomes.
• Metabolic health isn’t one-size-fits-all: With Vively, you gain the tools, insights and support to understand how your body responds to food, so you can eat in a way that actually works.

Ready to make confident, informed choices about the food you eat? Learn more about how Vively helps you turn personal data into real progress.

Frequently asked questions about tomatoes and health

Here are some common questions people have about the tomato nutrition facts and their impact on health:

Are canned tomatoes as healthy as fresh tomatoes?

Yes, canned tomatoes can be just as nutritious as fresh ones. The canning process preserves many of the key nutrients, including lycopene. However, opt for varieties without added salt or sugar to keep them metabolically friendly.

Can people with diabetes eat tomatoes?

Yes, tomatoes generally have a low glycaemic index (GI) and are considered a healthy food for people with diabetes when consumed in moderation as part of a balanced diet. Their fibre content can also help regulate blood sugar levels, making the low calories in tomatoes even more beneficial.

Does cooking tomatoes affect their nutritional value?

Cooking tomatoes, especially with a little healthy fat like olive oil, can actually increase the bioavailability of lycopene, making it easier for your body to absorb. This means you can get even more of the beneficial compounds despite the initial calories in tomatoes remaining low.

Are green tomatoes healthy?

Green tomatoes contain some of the same nutrients as ripe tomatoes but have a different flavour profile and texture. They also contain a compound called tomatine, which is generally considered safe in small amounts but can be toxic in large quantities. It's best to consume green tomatoes in moderation and typically cooked.

How many calories are in tomato sauce compared to fresh tomatoes?

The calorie content of tomato sauce can vary significantly depending on the ingredients. Plain crushed tomatoes will have a similar calorie count to fresh tomatoes per equivalent weight. However, commercially prepared sauces often contain added oil, sugar, and salt, which can increase the calorie and overall unhealthy components. Always check the nutritional label.

Include tomato in your everyday food choices

The answer to "how many calories are in a tomato, and is it healthy?" is overwhelmingly positive. Tomatoes are a low-calorie, nutrient-dense food packed with vitamins, minerals, and powerful antioxidants like lycopene. Incorporating them into your diet in various ways can contribute significantly to your overall health and support your metabolic well-being.

By understanding the nutritional value of everyday foods like tomatoes and leveraging tools like Vively's CGM and personalised coaching, you can take proactive steps towards a healthier and more vibrant life.

So, go ahead and enjoy the delicious and health-boosting benefits of this wonderful fruit!