Fiber in Tomatoes: Per Tomato, Per Cup, and By Type
Tomatoes are a modest but useful source of dietary fiber. A medium raw tomato provides about 1.5g of fiber — enough to contribute meaningfully to daily intake, especially for people who eat tomatoes regularly or in large quantities. This page covers fiber values by serving size and variety, explains where the fiber actually sits in a tomato, and shows how cooking and processing change the numbers. For the full tomato nutrient breakdown, the Tomato Nutrition Facts page covers every major metric in one place.
Also Read: Net Carbs in Tomatoes: Per Tomato, Per Cup, and By Type
Quick Answer: How Much Fiber Is in a Tomato?
A medium raw tomato (about 123g) contains approximately 1.5g of dietary fiber. Per 100g, raw tomatoes provide around 1.2g of fiber. One cup of chopped raw tomatoes (about 180g) delivers roughly 2.2g of fiber.
- Per 100g (raw): ~1.2g fiber
- Medium tomato (123g): ~1.5g fiber
- One cup chopped (180g): ~2.2g fiber
- Cherry tomato (17g): ~0.2g fiber
- Large beefsteak tomato (182g): ~2.2g fiber
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Where Is the Fiber in a Tomato?
Fiber in a tomato is not evenly distributed throughout the flesh. The majority of it is concentrated in the skin and the seed cavity walls. The gel-like substance surrounding the seeds also contains some soluble fiber, while the outer skin contributes mostly insoluble fiber.
This matters practically: peeled tomatoes lose a portion of their fiber content, and strained or pureed products that remove seeds and skin — like some tomato sauces and juices — end up with notably lower fiber than whole tomatoes.
Soluble vs Insoluble Fiber in Tomatoes
Tomatoes contain both types of dietary fiber, though in small amounts overall. Soluble fiber dissolves in water and forms a gel in the digestive tract, while insoluble fiber adds bulk and speeds transit. Tomatoes lean slightly more toward insoluble fiber, found primarily in the skin. The soluble portion — including pectin, found in the cell walls — supports texture in cooking and contributes to the satiety effect of eating whole tomatoes.
Fiber in Tomatoes by Serving Size
All values are for raw, whole tomatoes with no added ingredients. Data sourced from the USDA FoodData Central database.
| Serving | Weight | Total Carbs | Dietary Fiber | Net Carbs |
|---|---|---|---|---|
| 1 cherry tomato | 17g | 0.7g | 0.2g | 0.5g |
| 1 plum / Roma tomato | 62g | 2.4g | 0.7g | 1.7g |
| 1 medium round tomato | 123g | 4.8g | 1.5g | 3.3g |
| 1 large beefsteak tomato | 182g | 7.1g | 2.2g | 4.9g |
| 1 cup chopped raw tomato | 180g | 7.0g | 2.2g | 4.8g |
| 1 cup cherry tomatoes | 149g | 5.8g | 1.8g | 4.0g |
| 100g raw tomato | 100g | 3.9g | 1.2g | 2.7g |
Fiber by Tomato Variety
Fiber content does not vary dramatically between fresh tomato varieties. Most fall between 1.0g and 1.4g of fiber per 100g when raw. The biggest factor is flesh density — meatier tomatoes with less water and more structural cell walls tend to have slightly more fiber per gram than thin-fleshed, high-water varieties.
| Tomato Type | Fiber per 100g (raw) | Notes |
|---|---|---|
| Standard round / slicing | ~1.2g | Common reference variety |
| Cherry tomato | ~1.1g | High skin-to-flesh ratio; skin is main fiber source |
| Grape tomato | ~1.0g | Dense flesh, slightly lower fiber per 100g |
| Roma / plum tomato | ~1.1g | Thick, meaty flesh with less seed cavity |
| Beefsteak tomato | ~1.2g | Large size means more fiber per whole fruit |
| Heirloom tomato | ~1.0–1.3g | Varies significantly by cultivar |
| Green (unripe) tomato | ~1.1g | Similar fiber to ripe; pectin structure less broken down |
Cherry tomatoes have a notably high skin-to-flesh ratio compared to large slicing tomatoes. Since the skin is the primary source of insoluble fiber, eating cherry tomatoes whole (with skin intact) makes them a more fiber-dense option per gram than peeled or large-variety tomatoes.
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How Cooking and Processing Affect Fiber
Cooking does not destroy dietary fiber, but it does change its structure. Heat softens the cell walls and breaks down pectin, which converts some insoluble fiber into a more soluble form. The total fiber count stays close to the same — but the physical texture and digestive behavior of the fiber shifts.
Processing is where fiber losses become significant. Straining, juicing, and filtering all physically remove the skin and seed material that contains most of the fiber. A glass of tomato juice has far less fiber than the tomatoes it was made from.
Fiber in Common Tomato Products
| Tomato Product | Fiber per 100g | Typical Serving | Fiber per Serving |
|---|---|---|---|
| Raw tomato | 1.2g | 1 medium (123g) | ~1.5g |
| Canned whole tomatoes (no salt) | 1.0g | ½ cup (120g) | ~1.2g |
| Crushed tomatoes (canned) | 1.1g | ½ cup (122g) | ~1.3g |
| Tomato sauce (plain, canned) | 1.4g | ¼ cup (61g) | ~0.9g |
| Tomato paste | 4.4g | 1 tbsp (16g) | ~0.7g |
| Tomato juice (unsalted) | 0.4g | 1 cup (244g) | ~1.0g |
| Sun-dried tomatoes (dry pack) | 12.3g | ¼ cup (27g) | ~3.3g |
| Stewed tomatoes (no added sugar) | 1.2g | ½ cup (127g) | ~1.5g |
Sun-dried tomatoes are the standout here. A quarter cup of dry-packed sun-dried tomatoes provides 3.3g of fiber — more than double the fiber of a medium fresh tomato — because water removal concentrates everything including fiber. Tomato juice sits at the opposite end, with most of its natural fiber stripped out during processing.
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Tomato Fiber and Daily Intake Goals
The recommended daily intake for dietary fiber is 25g for women and 38g for men, according to the 2020–2025 Dietary Guidelines for Americans. A single medium tomato covers about 6% of the daily target for women and about 4% for men.
Tomatoes are not a high-fiber food on their own — legumes, whole grains, and many other vegetables provide significantly more fiber per serving. But tomatoes are eaten frequently and in quantity, which adds up. Someone who eats two medium tomatoes a day gets around 3g of fiber from tomatoes alone — a useful contribution toward the daily goal without any deliberate effort.
How Tomatoes Compare to Other Vegetables for Fiber
- Tomato (raw, 100g): ~1.2g fiber
- Cucumber (raw, 100g): ~0.5g fiber
- Bell pepper (raw, 100g): ~1.7g fiber
- Zucchini (raw, 100g): ~1.0g fiber
- Broccoli (raw, 100g): ~2.6g fiber
- Carrot (raw, 100g): ~2.8g fiber
- Spinach (raw, 100g): ~2.2g fiber
Tomatoes sit in the middle of common vegetables — more fiber than cucumber and zucchini, less than carrots and broccoli. Among low-calorie salad vegetables, they are a reasonable fiber contributor relative to their calorie load.
Fiber, Net Carbs, and Blood Sugar
Fiber is the reason tomato net carbs are lower than total carbs. Subtracting fiber from total carbohydrates gives you the net carb count — for a medium tomato, that means 4.8g total carbs minus 1.5g fiber equals 3.3g net carbs. The net carbs in tomatoes page covers this calculation in full for every serving size and tomato product.
Fiber also slows the absorption of sugar into the bloodstream. This is part of why tomatoes have a very low glycemic index of around 15 despite containing natural sugars. Eating whole tomatoes — skin, seeds, and all — preserves more of this fiber compared to juiced or peeled preparations.
Frequently Asked Questions
How much fiber is in a tomato?
A medium raw tomato (about 123g) contains approximately 1.5g of dietary fiber. Per 100g, raw tomatoes provide around 1.2g of fiber.
How much fiber is in cherry tomatoes?
One cup of cherry tomatoes (about 149g) contains approximately 1.8g of fiber. A single cherry tomato has roughly 0.2g of fiber. Because of their high skin-to-flesh ratio, cherry tomatoes are a slightly better fiber source per 100g than large slicing tomatoes.
Do tomatoes have soluble or insoluble fiber?
Tomatoes contain both types. The skin is the primary source of insoluble fiber. The seed cavity and cell walls contain pectin, which is a soluble fiber. Both types are present in small quantities, with insoluble fiber being the dominant form.
Does cooking tomatoes reduce fiber?
Cooking does not significantly reduce the total fiber count. It does soften the fiber structure and convert some insoluble fiber to a more soluble form. The main fiber losses happen during processing — juicing, straining, and peeling all remove the skin and seeds where most fiber is found.
How much fiber is in tomato paste?
Tomato paste contains approximately 4.4g of fiber per 100g — much higher than raw tomatoes because water has been cooked away, concentrating all nutrients including fiber. A standard tablespoon serving (16g) provides about 0.7g of fiber.
How much fiber is in tomato juice?
Tomato juice contains approximately 0.4g of fiber per 100g. A one-cup serving (244g) provides about 1.0g of fiber — significantly less than eating a whole tomato, because juicing removes most of the skin and seed material where fiber is concentrated.
Are sun-dried tomatoes high in fiber?
Yes, relative to their size. Dry-packed sun-dried tomatoes contain about 12.3g of fiber per 100g. A quarter-cup serving (27g) provides around 3.3g of fiber — more than double a fresh medium tomato — due to extreme water removal concentrating all nutrients.
Does removing tomato skin reduce fiber?
Yes. The skin is the main source of insoluble fiber in a tomato. Peeling a tomato before eating or cooking removes a meaningful portion of its total fiber content. Eating tomatoes with the skin on preserves the full fiber count.
Worth Reading: Calories in Tomatoes: Per Tomato, Per Cup, and By Type
Related Tomato Nutrition Guides
- Tomato Nutrition Facts – Complete Guide
- Calories in Tomatoes: Per Tomato, Per Cup, and By Type
- Carbs in Tomatoes: Per Tomato, Per Cup, and By Type
- Net Carbs in Tomatoes: Per Tomato, Per Cup, and By Type
- Sugar in Tomatoes: Natural Sugars, Fructose, and Glucose Breakdown
- Canned Tomatoes Nutrition: What’s Actually in That Can
- Lycopene in Tomatoes
- Potassium in Tomatoes
Bottom Line
A medium raw tomato contains about 1.5g of dietary fiber — a modest amount that adds up quickly when tomatoes are eaten regularly. Most of the fiber sits in the skin and seed cavity, which means peeling and juicing significantly reduce the fiber you actually get. Sun-dried tomatoes are the most fiber-dense tomato product by weight, while tomato juice is the lowest.