5 Benefits of Tomatoes, Plus Facts and Nutrition

Tomatoes can be good for you: They are a source of beta-carotene, lycopene, and vitamin C—all of which are antioxidants that may have benefits for heart and brain health. These nutrients may also reduce type 2 diabetes risk.

People often consider tomatoes a vegetable for nutritional and culinary purposes due to their taste, use in meals, and nutrient content. They are technically a fruit because they fit the botanical definition of one. Tomatoes come in many types—including cherry, grape, and Roma.

1. Linked to Lower Cancer Risk

Several studies have found that men with high intakes of tomatoes, particularly cooked ones, have a reduced prostate cancer risk. Beta-carotene and lycopene are antioxidants in tomatoes. They might have anticancer properties. Antioxidants protect against cell damage that can lead to the development of cancer and cause cancer cells to die off.

2. Help Improve Heart Health

A tomato-rich diet may reduce your risk of heart disease, the leading cause of death for adults in the United States. One review reported that a high intake of lycopene—as well as high blood levels of the antioxidant—reduced heart disease risk by 14%.

Another study examined the effects of eating tomatoes, tomato sauce, and gazpacho—a cold tomato soup—on blood pressure in older adults. Hypertension (high blood pressure) is a risk factor for heart disease. Increased tomato intake resulted in a 36% risk decrease for high blood pressure.

3. May Prevent Constipation

A lack of fiber in your diet can trigger constipation. Eating tomatoes, which are sources of soluble and insoluble fiber, may help if you have constipation. Soluble fiber retains water to create a gel-like texture during digestion. Insoluble fiber adds bulk to stool. Both form stools that are easy to pass. The cellulose, hemicelluloses, and pectin fibers in tomatoes are resistant to digestion in the large intestine and help form a healthy stool.

4. Might Reduce Type 2 Diabetes Risk

Nearly 15% of adults in the United States have diabetes. Another 38% of adults have prediabetes, or blood sugar that's higher than normal. Some evidence suggests that lycopene might prevent type 2 diabetes. Lycopene protects cells from damage and reduces inflammation.

5. Support Brain Health

More than six million adults aged 65 years and older in the United States have Alzheimer's disease. This form of dementia affects behavior, memory, and thinking. There's no cure, and the condition worsens over time.

Some evidence suggests the antioxidants in tomatoes, such as lycopene, may protect against Alzheimer's disease. One study found that people aged 70 years and older who had a higher lycopene intake had a slower decline in cognitive function. More human research on adults aged 60-65 years old is needed to understand the effects of tomatoes on cognition.

Nutrition of Tomatoes

One whole raw tomato provides the following nutrients:

• Calories: 22.5
• Fat: 0.25 grams (g), or 0.32% of the Daily Value (DV)
• Sodium: 6.25 milligrams (mg), or 0.27% of the DV 
• Carbohydrates: 4.86 g, or 1.77% of the DV 
• Fiber: 1.5 g, or 5.36% of the DV 
• Added sugars: 0 g, or 0% of the DV 
• Protein: 1.1 g, or 2.2% of the DV 

Micronutrients

Whole, fresh tomatoes are a source of several micronutrients, including:

• Folate: Helps produce DNA, forms red blood cells to prevent anemia, and works with vitamins B12 and C to break down, use, and create new proteins and tissues
• Potassium: Helps build proteins in your body, breaks down and uses carbohydrates, and regulates heart rhythm and pH balance
• Vitamin C: Acts as an antioxidant, promotes healing, helps your body absorb iron
• Vitamin K: Aids in blood clotting and helps maintain strong bones

Consuming tomatoes in other forms—including in juice, sauce, or paste—can change the nutrition compared to whole tomatoes. Check the nutrition labels to assess calories, sodium, added sugars, and more.

Risks

Make sure you thoroughly wash or cook raw tomatoes before consuming them. As with other fresh produce, raw tomatoes can have germs that cause foodborne illnesses like Listeria and Salmonella.

Foodborne illness is a greater concern for the following groups:

• Adults aged 65 years and older
• Children aged 5 years and younger
• People who take medications that suppress the immune system
• Pregnant people
• Those with underlying health conditions (e.g., cancer, diabetes, and liver and kidney disease)

Tomatoes may also worsen conditions like gastroesophageal reflux (GERD) and chronic migraine. Talk with a healthcare provider to determine if you need to avoid tomatoes.

Tips for Consuming Tomatoes

Regularly consume tomatoes in various forms, including raw and cooked, to take full advantage of the possible benefits. Here are some ways to add tomatoes to your diet:

• Add raw tomatoes to anything from omelets to avocado toast to salads
• Enjoy tomatoes in the form of paste, sauce, and salsa incorporated into a variety of dishes, such as soup, pasta, chili, and tacos
• Sip tomato juice as is, or use it as the base for gazpacho
• Stuff fresh tomatoes with hummus, olive tapenade, or vinaigrette-dressed greens
• Use tomatoes in fresh pico de gallo

Many of the benefits of tomatoes result from their lycopene content. Tomatoes grown in fields contain higher levels of lycopene than those grown in greenhouses. Cooking tomatoes also increases their lycopene content. Eating tomatoes with a healthy fat, such as avocado or extra virgin olive oil (EVOO), boosts lycopene absorption from your gut into your bloodstream.

A Quick Review

Tomatoes offer several research-backed benefits, including protection for brain, heart, and gut health. The fruit, which some consider a vegetable, is also a source of nutrients like vitamin C, potassium, and antioxidants. Most people can eat both raw and cooked tomatoes as part of a balanced diet. Talk with a healthcare provider to find out if tomatoes and their nutrients, like lycopene, can help with a specific health condition.