Tomato Nutrition Benefits and Facts

Nutritional summary

Regular consumption of tomatoes and tomato products is consistently linked to improved heart health, including a reduced risk of coronary heart disease, stroke, and cardiovascular mortality . These benefits are largely attributed to lycopene (a carotenoid pigment with antioxidant properties) and its ability to lower LDL cholesterol and improve blood vessel function .
Tomato intake may help maintain healthy blood flow by supporting normal platelet aggregation (the process of blood cells clumping together), which helps prevent excessive clotting .
While tomatoes are a primary source of lycopene, systematic reviews of prospective cohort studies have found no significant association between total or raw tomato consumption and a reduced risk of prostate, breast, or overall cancers .
Early research suggests that specific tomato components may protect against DNA damage in cells and reduce oxidative stress following high-fat meals, though these effects are often studied using concentrated tomato extracts or drinks .

Interesting fact

Botanically a fruit but legally classified as a vegetable in the United States since an 1893 Supreme Court ruling, tomatoes were once feared as poisonous 'lead apples' by European aristocrats.

Standout nutrients

ELITE

SOURCE

beta-Carotene

GREAT

SOURCE

Vitamin C

GREAT

SOURCE

Total Lignans

GREAT

SOURCE

Vitamin A

kcal per 100g

Protein0.80g

Fat0.26g

Carbs0.51g

Fiber1.47g

Sugar3.06g

Fat breakdown

Polyunsat0.11g

Monounsat0.03g

Saturated0.05g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeLow FodmapPaleo

Sustainability

Lighter footprint

Impact is significantly higher for hothouse-grown tomatoes compared to field-grown varieties.

Confidencemedium

Storage

Room Temperature

3–5 days

Keeps flavor and texture better than refrigeration

Away From Direct Sunlight

3–5 days

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

3 contributing source foods

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Dietary intake of tomato and lycopene, blood levels of lycopene, and risk of total and specific cancers in adults: a systematic review and dose–response meta-analysis of prospective cohort studies - PMC

[2]pmc.ncbi.nlm.nih.gov

Tomatoes: An Extensive Review of the Associated Health Impacts of ...

[3]pmc.ncbi.nlm.nih.gov

Seasonal variations in the connection between tomato consumption and all-cause and cardio-cerebrovascular mortality - PMC

[4]pmc.ncbi.nlm.nih.gov

Enhancing the Health-Promoting Effects of Tomato Fruit for Biofortified Food - PMC

[5]pmc.ncbi.nlm.nih.gov

Tomato lycopene and its role in human health and chronic diseases - PMC

[7]pmc.ncbi.nlm.nih.gov

Vegetables and Fruits - The Nutrition Source

[8]nutritionsource.hsph.harvard.edu

Whole Food versus Supplement: Comparing the Clinical Evidence of Tomato Intake and Lycopene Supplementation on Cardiovascular Risk Factors - PMC

[9]pmc.ncbi.nlm.nih.gov

Scientific Evidence of the Beneficial Effects of Tomato Products on Cardiovascular Disease and Platelet Aggregation - PubMed

[10]pubmed.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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