Calories in Tamatar (Tomato): Nutrition, Portions, and Diet Tips
Calories in Tamatar (Tomato): Nutrition, Portions, and Diet Tips
Tamatar has 18.0 kcal per 100 g, and one medium tomato (about 123 g) has 22.1 kcal. That makes it one of the lighter foods you can add to a daily desi meal without spending much of your calorie budget. The amount you eat, and what you cook it with, is what changes the total.
Nutrition Facts for Tamatar (Tomato)
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Tamatar (Tomato), per 100 g | 18.0 | 0.9 | 3.9 | 0.2 |
| Tamatar (Tomato), 1 medium tomato (about 123 g) | 22.1 | 1.1 | 4.8 | 0.2 |
Per 100 g, protein is 0.9 g, carbohydrate is 3.9 g, and fat is 0.2 g. In the serving used on this page, which is 1 medium tomato (about 123 g), protein is 1.1 g, carbohydrate is 4.8 g, and fat is 0.2 g. These values come from the USDA description Tomatoes, red, ripe, raw, year round average (fdcId 170457). Almost all of the energy in a tomato comes from carbohydrate, and fat stays at 0.2 g both in the 100 g amount and in the single tomato.
Tamatar (Tomato) Portions in Pakistani Kitchens
The serving we use here is 1 medium tomato (about 123 g). In a normal Pakistani kitchen that is roughly one whole tomato that fits in your palm, the kind you would slice into a salad, chop into an omelette, or cook down for one person's plate of aloo tamatar. If you are making a family curry with three or four tomatoes, you are eating several servings, so the numbers multiply, and so do the calories.
A useful habit is to weigh a tomato once so you know what 123 g looks like in your own hands. After that, you can estimate by eye. One medium tomato (about 123 g) gives 22.1 kcal, so the difference between a small and a large tomato is not large in calorie terms, but it is still worth knowing if you track everything carefully.
Watch the cooking method more than the tomato itself. A raw tomato in a salad is close to the raw values in the table. A tomato cooked with several spoons of oil, cream, or ghee carries the calories of those extras too, and those extras are usually the bigger number on the plate.
Tamatar (Tomato) Compared With Other Foods
If you are building a salad or a raita, it helps to compare the usual ingredients. Kheera (Cucumber) has 15.0 kcal per 100 g, and 1 cup sliced (about 100 g) has 15.0 kcal. Pyaaz (Onion) has 40.0 kcal per 100 g, and 1 medium onion (about 110 g) has 44.0 kcal. Tamatar sits between the two at 18.0 kcal per 100 g, and 1 medium tomato (about 123 g) gives 22.1 kcal. So cucumber is the lightest of the three per 100 g, onion is the highest at 40.0 kcal per 100 g, and tomato stays close to cucumber. All three are ordinary, low effort foods to mix together in a salad bowl.
Is Tamatar (Tomato) Good for Weight Loss?
Tamatar can fit well into a calorie controlled diet, because 18.0 kcal per 100 g and 22.1 kcal for 1 medium tomato (about 123 g) leave plenty of room for the rest of the day. It is mostly water and carbohydrate, with protein 0.9 g per 100 g and fat 0.2 g, so it adds volume to a meal without adding much energy. What decides the outcome is the portion size and the pattern of your whole day, not a single ingredient. If you eat tomatoes in moderation, keep an eye on oil and cream in the dish, and stay near your planned calorie range, tomato is a practical part of a weight management plan. No food on its own produces results.
How to Eat Tamatar (Tomato) Wisely
- Eat it raw in salad, in a sandwich, or sliced with salt and lemon. 1 medium tomato (about 123 g) adds 22.1 kcal, which is easy to log.
- Measure the oil first when you cook tamatar ki sabzi or chutney. The tomato is light at 18.0 kcal per 100 g, the oil is not.
- Use tomato to add bulk to daal, soups, and omelettes so the plate feels fuller while the calorie total stays modest.
- Keep one serving in mind. Per 100 g the values are protein 0.9 g, carbohydrate 3.9 g, and fat 0.2 g, and 1 medium tomato (about 123 g) gives protein 1.1 g, carbohydrate 4.8 g, and fat 0.2 g.
Who Should Be Careful
Tomato is an everyday food for most adults, but people managing diabetes, pregnancy, or kidney and heart conditions should ask a qualified doctor how much tomato fits their plan, especially when it is cooked with salt, oil, or cream. If you take medicines or follow a restricted diet, check with your doctor before changing portions. This page is general information only.
FAQ
How many calories are in 100 g of tamatar? Tamatar has 18.0 kcal per 100 g. Per 100 g, protein is 0.9 g, carbohydrate is 3.9 g, and fat is 0.2 g. These are raw, year round average values from the USDA entry with fdcId 170457.
How many calories are in 1 medium tomato (about 123 g)? One medium tomato (about 123 g) has 22.1 kcal. That serving also gives protein 1.1 g, carbohydrate 4.8 g, and fat 0.2 g. It is a light addition to an omelette, salad, or curry.
Is Tamatar (Tomato) good for weight loss? It can fit into a calorie controlled diet, since 18.0 kcal per 100 g and 22.1 kcal per 1 medium tomato (about 123 g) are easy to work into a daily plan. Portions and the oil or cream used in cooking decide the real outcome, so track those too.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly along with the all products list. You can also browse Pakistani food calories, read the DRAP safety guide, learn more about Clinicaly, or contact us.
Data source: USDA FoodData Central, Tomatoes, red, ripe, raw, year round average, fdcId 170457. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.