Calories in tomatoes: 212 kcal per 100 g

What’s in a 300 g serving

More than half of a serving is water. The rest is 66.6 g carbohydrate and 40.2 g fat.

40.2 gFat

6.3 gProtein

66.6 gCarbohydrate

3.3 gFibre

180 gWater

3.3 gMinerals and the rest

40.2 gFat
6.3 gProtein
66.6 gCarbohydrate
3.3 gFibre
180 gWater
3.3 gMinerals and the rest

Above average for dishes

Tomatoes are 212 kcal per 100 g. The 603 dishes in this database average 180.

Tomatoes212

Dishes average180

Protein and fibre in a serving

6.3 g of protein and 3.3 g of fibre, neither at a claim threshold.

Protein, per serving6.3 g

Fibre, per serving3.3 g

Vitamins and minerals in tomatoes

Nothing reaches the “high in” level, but two of the 23 count as a source, led by manganese.

45 %

Manganese

0.9 mg in a 300 g serving

152nd of 520 dishes

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Chloride510 mg64 %

Potassium840 mg42 %

Vitamin E5 mg42 %

Vitamin A0.273 mg34 %

Copper0.33 mg33 %

None recorded

Vitamin D
Vitamin B12

Show all 23 with amounts

Chloride510 mg, 64 %

Manganese0.9 mg, 45 %

Potassium840 mg, 42 %

Vitamin E5 mg, 42 %

Vitamin A0.273 mg, 34 %

Copper0.33 mg, 33 %

Vitamin B60.42 mg, 30 %

Thiamin (vitamin B1)0.33 mg, 30 %

Niacin (vitamin B3)4.8 mg, 30 %

Vitamin C21 mg, 26 %

Phosphorus150 mg, 21 %

Selenium0.009 mg, 16 %

Iron2.1 mg, 15 %

Folate0.024 mg, 12 %

Zinc1.2 mg, 12 %

Pantothenic acid (vitamin B5)0.69 mg, 12 %

Magnesium39 mg, 10 %

Calcium72 mg, 9 %

Biotin0.0042 mg, 8.4 %

Iodine0.012 mg, 8 %

Riboflavin (vitamin B2)0.03 mg, 2.1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What tomatoes don’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 4 % of the zinc reference intake per 100 g.

Vitamin D

0mgin tomatoes

Find it inBloater, grilled500 % per 100 g

Zinc

4%in tomatoes, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin tomatoes

Find it inLiver, ox, raw4400 % per 100 g

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Tomatoes against other dishes

Per 100 g, pesto sauce have the most manganese in this comparison, followed by lentil and nut roast and tomatoes.

1.4mg

0.8mg

0.3mg

0.1mg

Pesto sauce+1.1 mg

Lentil and nut roast+0.5 mg

Tomatoes, stuffed with ricethis page

Pie, fruit, pastry top and bottom, blackcurrant−0 mg

Cauliflower in white sauce−0.2 mg

Curry, haddock, Bengali−0.2 mg

All values per 100 g, from the same dataset. Differences are against tomatoes.

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Questions about tomatoes

The questions people ask about tomatoes, answered from the dataset.

How many calories are in a portion of tomatoes?

A typical portion (300 g, one serving) gives 636 kcal. Per 100 g the figure is 212 kcal.

Is tomatoes a source of chloride?

It is a source of chloride: 170 mg per 100 g, 21 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals do tomatoes have most of?

By share of the daily reference intake: chloride (170 mg, 21 %), manganese (0.3 mg, 15 %) and potassium (280 mg, 14 %) per 100 g.

Are tomatoes high in salt?

No. Salt is 0.22 g per 100 g, which is low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-321, Tomatoes, stuffed with rice, published by Public Health England under the Open Government Licence v3.0. Main data references: As Vegetable Dishes Supplement 1992. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Tomato). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.