Tomatoes may not be the first food that comes to mind when you think about protein, but they still make a useful, low-calorie contribution to your daily totals. A raw red tomato contains about 0.9 g of protein per 100 g, while concentrated forms like tomato paste and dry-pack sun-dried tomatoes pack significantly more gram-for-gram.
This calculator takes the guesswork out of tracking: choose your tomato form, enter your portion weight, and switch between grams, ounces, or kilograms. It instantly returns the protein content for your portion, the protein per 100 g, and how that portion compares toward a reference daily value or your own protein target.
Whether you are meal-prepping sauces, following a macro-based diet, or simply curious about how your salad ingredients add up, this tool is designed for quick, practical use.
🍅 Tomato Form
⚖️ Amount
Enter your portion weight, or tap a quick preset.
🎯 Daily Protein Target (optional)
Leave blank to show the Daily Value comparison based on a 50 g reference.
🧮 Results
How to Use This Tool
Start by choosing the tomato product that matches what you are eating. The dropdown uses typical protein values per 100 g from USDA food composition data, so simply pick the closest match — raw red, cherry, canned diced, cooked, tomato paste, sun-dried, or juice. Next, enter the amount you plan to eat and select grams, ounces, or kilograms. The calculator converts everything to grams automatically, so you can use a food scale or estimate from package labels.
The optional daily protein target field lets you see what percentage of your personal goal that tomato portion covers. If you leave it blank, the tool still shows the percentage of the standard Daily Value for protein, which is based on a 50 g reference. After entering your values, press Calculate to see total protein, the per-100 g figure, and a clean step-by-step breakdown. Use Reset to clear the form and start a new calculation.
The Math Behind It
Every calculation uses the same simple formula:
Protein = (portion weight in grams ÷ 100) × protein per 100 g
For example, if you eat 200 g of raw tomato and the selected form contains 0.9 g of protein per 100 g, your protein intake is (200 ÷ 100) × 0.9 = 1.8 g. The protein-per-100 g values in this calculator are based on average figures reported by the USDA FoodData Central, which is the standard reference used by nutrition professionals and food labelers. Because tomatoes are mostly water, their protein concentration changes when water is removed. Tomato paste and dry-pack sun-dried tomatoes have much higher protein per 100 g because they are concentrated, while fresh tomatoes are naturally more dilute.
Worked Examples
Example 1 — Raw red tomato salad: You use 150 g of raw red tomato with 0.9 g/100 g. Protein = (150 ÷ 100) × 0.9 = 1.35 g.
Example 2 — Tomato paste in a sauce: A tablespoon of tomato paste weighs about 16 g and contains 4.3 g/100 g. Protein = (16 ÷ 100) × 4.3 = 0.69 g.
Example 3 — Cherry tomato snack: You snack on one cup of cherry tomatoes, about 149 g, with 1.1 g/100 g. Protein = (149 ÷ 100) × 1.1 = 1.64 g.
Reference Table
| Tomato Form | Protein per 100 g |
|---|---|
| Raw red tomato | 0.9 g |
| Cherry tomato | 1.1 g |
| Canned diced tomato | 0.9 g |
| Cooked/boiled tomato | 1.0 g |
| Tomato paste | 4.3 g |
| Sun-dried in oil | 5.6 g |
| Sun-dried, dry-pack | 14.1 g |
| Tomato juice | 0.8 g |
Tips & Best Practices
Tomato protein is not a complete protein, meaning it does not provide all essential amino acids in ideal proportions. Pair tomatoes with beans, lentils, eggs, cheese, yogurt, or whole grains to round out your amino acid profile in the same meal or across the day.
Weigh your food for the most accurate tracking. A medium tomato can weigh anywhere from 90 g to 150 g depending on variety, so relying on a visual estimate can change your protein total by half a gram or more. For packaged products like canned tomatoes or tomato paste, check the label because added ingredients such as salt, sugar, or oil can slightly alter the per-100 g nutrient values.
Remember that cooking tomatoes removes water and concentrates nutrients, so a cooked tomato will usually have a higher protein-per-100 g value than the same quantity of raw tomato. If your goal is protein density, concentrated forms like dry-pack sun-dried tomatoes give you the most protein for the smallest portion.
If you are building a full macro picture, combine this protein result with calorie tracking. The related tomato calorie calculator can help you estimate the energy side of the same ingredients, and the okra protein calculator is handy when you want to compare other vegetables.
Frequently Asked Questions
How much protein is in one medium tomato? A typical medium raw tomato weighs about 123 g and contains roughly 0.9 g of protein per 100 g, so it provides about 1.1 g of protein.
Are tomatoes a good source of protein? Not by themselves. Tomatoes are predominantly water and carbohydrates, with a small protein fraction. They are better treated as a flavorful, low-calorie contributor to your overall protein intake rather than a primary protein source.
Do sun-dried tomatoes really have that much more protein? Yes. Sun-drying removes the bulk of the water, which raises the protein concentration relative to weight. Dry-pack sun-dried tomatoes can approach 14 g of protein per 100 g, although the typical serving size is small.
Does cooking change the protein content of tomatoes? Heat does not destroy the protein itself, but cooking causes water loss. That means cooked tomatoes have a higher protein density per 100 g than raw ones, even though the absolute protein in the original tomato does not change.
Should I use this tool for meal planning? It is ideal for tracking macronutrients, checking labels against known values, and estimating how a vegetable side dish contributes to your daily protein goal. For medical or therapeutic nutrition advice, always consult a registered dietitian or healthcare provider.