
Tomatoes are among the most popular and versatile produce items, celebrated for their numerous health advantages. Though often mistaken for vegetables, they are botanically classified as fruits, offering a delightful balance of sweetness and tanginess. Whether consumed fresh, cooked, or straight from a can, tomatoes are a flavorful and adaptable ingredient. Explore the top health benefits of tomatoes and learn creative ways to include them in your daily meals.
- Aubrey Redd, MS, RDN, LDN, is a registered dietitian and founder of Aubrey Redd Nutrition.
- Amandeep Kalsi, MPH, RD, is a registered dietitian based in California.
Tomato Nutrition
Tomatoes are rich in essential vitamins and minerals that contribute to overall health. Below is the nutritional breakdown of one large tomato, approximately 182 grams.
- Water - 172 grams
- Energy - 32.8 kcal
- Protein - 1.6 grams
- Fat - 0.364 grams
- Carbohydrates - 7.08 grams
- Fiber - 2.18 grams
- Sugars - 4.79 grams
- Glucose - 2.28 grams
- Fructose - 2.49 grams
- Calcium - 18.2 milligrams
- Iron - 0.491 milligrams
- Magnesium - 20 milligrams
- Phosphorus - 43.7 milligrams
- Potassium - 431 milligrams
- Sodium - 9.1 milligrams
- Zinc - 0.309 milligrams
- Copper - 0.107 milligrams
- Vitamins A, B, C, and K
10 Benefits of Tomatoes
If you need more reasons to enjoy tomatoes beyond their delicious flavor and their role as a key ingredient in global cuisines, here are some of their most significant health benefits.
1. Combat Oxidative Stress and Reduce Inflammation
Tomatoes are rich in a variety of antioxidants, such as lycopene, beta-carotene, lutein, chlorogenic acid, and naringenin, according to Aubrey Redd, MS, RDN, LDN, a registered dietitian and founder of Aubrey Redd Nutrition.
“Antioxidants play a crucial role in repairing damage caused by oxidative stress in the body,” says Amandeep Kalsi, MPH, RD, a California-based registered dietitian. Oxidative stress can be triggered by numerous factors, including pollution and UV exposure, making it unavoidable. This underscores the importance of incorporating vibrant and deeply colored vegetables and fruits into your diet, as they are typically richer in antioxidants, Kalsi explains.
Additionally, tomatoes contain lutein, which aids in preventing age-related macular degeneration, chlorogenic acid, known for its blood pressure-lowering properties, and naringenin, found in tomato skin, which helps alleviate inflammation, Redd adds.
2. Boost Your Immune System Naturally
Tomatoes supply 25% of the recommended Daily Value (DV) of vitamin C, delivering 13.7 milligrams per 100 grams. Vitamin C, another powerful antioxidant, aids in the production of immune cells and promotes tissue repair and growth, Redd explains. It also plays a key role in regenerating other antioxidants in the body, such as vitamin E.
For vegetarians and vegans who may lack iron from animal sources, vitamin C is particularly vital, as it enhances the absorption of iron from plant-based foods.
3. Enhance Digestive Health
Tomatoes are rich in insoluble fiber, which helps draw water into the stool, softening it and facilitating smoother bowel movements, Kalsi notes. This is particularly helpful for those struggling with constipation.
Including soluble fiber in your diet is beneficial for managing blood glucose levels, Redd adds. It slows the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar and promoting prolonged satiety. “Soluble fiber also acts as a prebiotic in the gut,” Redd explains. “Prebiotics are essential for nourishing the beneficial bacteria in our digestive system.”
Tip
Adult women should aim for 25 grams of fiber daily (38 grams for men). A medium tomato offers 1.5 grams of fiber, containing both insoluble and soluble fiber, which are essential for optimal digestion.
4. Reduce Blood Pressure
“Tomatoes are among the top produce items with the highest potassium content,” Redd notes, providing 290 mg of this vital mineral in a medium-sized tomato. Potassium helps regulate hydration by maintaining the body’s water balance (as an electrolyte) and supports healthy blood pressure levels. By increasing potassium intake, the kidneys reduce sodium levels in the bloodstream, effectively lowering blood pressure, Kalsi explains.
Be cautious: excessive potassium intake can be harmful for individuals with kidney disease or those on medications affecting potassium regulation. Consult your doctor to determine your daily potassium limit if unsure.
5. Enhance Blood and Bone Health
A medium-sized tomato provides about 15% of the recommended Daily Value (DV) of vitamin K. Redd and Kalsi explain that vitamin K plays a crucial role in producing and activating proteins responsible for blood clotting and bone strengthening.
Redd and Kalsi highlight that research shows higher levels of lycopene in the blood are linked to a reduced risk of heart disease and certain types of cancer.
6. Promote Tissue Growth and Cellular Function
Folate, or vitamin B9, is essential for healthy tissue growth and proper cell function, according to Redd and Kalsi. For pregnant individuals, folate is particularly vital as it helps prevent neural tube defects in the developing fetus.
7. Improve Respiratory Health
Tomatoes are among the top fruit sources of lycopene, a carotenoid associated with improved lung function. This antioxidant has also been found to lower the risk of lung cancer, particularly in smokers.
8. Aid in Post-Exercise Recovery
Tomato juice is a rich source of electrolytes, such as potassium and sodium, which are lost through sweat during exercise. Consuming tomato juice or tomatoes after a vigorous workout can help replenish these nutrients, leaving you refreshed rather than drained.
9. Lower Stroke Risk
The lycopene found in tomatoes can also mitigate certain heart-related issues. Research indicates that individuals with higher lycopene levels in their blood have a decreased risk of stroke. One study revealed that those with the highest lycopene levels were 55% less likely to experience a stroke compared to those with the lowest levels.
10. Enhance Skin Health
Tomatoes offer oral photoprotection through their antioxidants, which help shield the skin from the damaging effects of UV radiation. Studies suggest that the carotenoids and polyphenols in tomatoes and tomato extracts help counteract UV-induced skin damage.
Beta-carotene, another antioxidant in tomatoes, is converted into vitamin A in the body. Vitamin A is crucial for eye health and immune function, Kalsi explains. It also helps prevent collagen breakdown and stimulates collagen production in the skin. “A study found that participants who consumed a mix of tomato paste and olive oil for 10 weeks experienced a 40% increase in protection against sunburns,” Kalsi adds.
Health Benefits of Cooked vs. Fresh Tomatoes
Does cooking tomatoes reduce their nutritional value? Not at all, Redd clarifies. In fact, Kalsi points out, “cooking tomatoes actually increases the concentration of lycopene.” Feel free to use canned tomatoes, stewed tomatoes, or tomato-based pasta sauces, but opt for ‘no added sodium’ versions whenever possible.
Another tip: Pair tomatoes with a healthy fat source, such as olive oil or avocado, whenever you can. “This can boost your body’s lycopene absorption by up to four times,” Kalsi explains. This is the perfect excuse to enjoy a caprese salad or some tomato and avocado salsa!
Simple Tomato Recipes
Looking to cook more with tomatoes? Here are some easy recipes to help you incorporate this juicy fruit into your meals.
Vegan Creamy Tomato Soup

Traditional creamy tomato soup relies on heavy cream, but this recipe substitutes it with French bread soaked in rice or almond milk, blended with a cooked tomato mixture. The outcome is a rich, dairy-free version that’s just as satisfying.
Braised Fish With Spicy Tomato Sauce

This quick and easy recipe pairs cod and couscous with a zesty tomato sauce and spinach, creating a nutritious and flavorful dish. Ready in just 25 minutes, it’s packed with protein, greens, and a wealth of essential vitamins and minerals.
Eggplant-and-Tomato Masala With Chickpeas

This recipe delivers a flavorful rice dish featuring chickpeas and a rich eggplant-tomato masala in just 25 minutes. Using a 14-ounce can of fire-roasted diced tomatoes, the dish may seem simple but is incredibly satisfying and perfect for a hearty dinner.