The health benefits of tomatoes and the best ways to eat them

Tomatoes contain antioxidants such as lycopene, which help reduce inflammation and protect cells from oxidative damage - Alexander Spatari

It’s hard to believe we once viewed tomatoes with deep suspicion. Spanish explorers brought them to Europe from South America in the 16th century, at which point they were cherry-sized and yellow, and deeply unpopular. By the 18th century, they were labelled “poison apples” and blamed for making wealthy diners ill, although the lead in their pewter plates may have been the real culprit.

Thankfully, tomatoes have shed their dubious reputation and we now get through half a million tonnes of them each year. They’re not just versatile, but nutritionally impressive too, whether consumed raw, cooked, sun-dried, tinned, or turned into sauces, juices or soups.

Rob Hobson, a registered nutritionist and author of The Low Appetite Cookbook, says tomatoes provide vitamin C (which supports the immune system), potassium (important for blood pressure and muscle function), and folate (B9), which plays a key role in DNA synthesis and cell function. And according to Dr Mridula Chopra, a nutritional scientist at the Institute for Optimum Nutrition, they can also help to protect against a range of major illnesses such as cancer, heart disease, and brain conditions like stroke and dementia.

But is it better to eat them raw in a salad or cooked as a pasta sauce? Our experts reveal the numerous health benefits, and the best ways to eat them.

The health benefits of tomatoes

1. Help prevent heart disease

Regularly eating tomatoes helps lower blood pressure and improve cholesterol levels, Chopra says. “The health benefits of tomatoes are mainly due to lycopene and other antioxidants in tomatoes, which help reduce inflammation and protect cells from oxidative damage; two key drivers of chronic disease.

One serving of tomatoes contains between 20-30 per cent of your daily vitamin C - Diana Vyshniakova/Cavan Images RF

Lycopene, the pigment responsible for tomatoes’ red colour, belongs to the carotenoid family of antioxidants. This group also includes beta-carotene, which contributes orange and yellow hues.

A 2022 review of evidence on the health benefits of tomatoes, co-authored by Chopra and published in the Biology journal, found higher lycopene intake is linked to a lower risk of cardiovascular disease. This may be because compounds including lycopene help keep blood vessels healthy by limiting damage from “bad” low-density lipoprotein (LDL) cholesterol and reducing inflammation linked to clogged arteries. Tomatoes have also been shown to improve blood fat levels and reduce the risk of clots.

A separate 2022 study found that tomato compounds can help blood vessels relax and widen more easily, supporting healthy blood pressure and circulation.

2. Support skin health

Tomatoes may help protect the skin from UV rays and slow visible signs of ageing, says Chopra. “Their antioxidants support the repair of damaged skin cells and reduce inflammation, which may also be beneficial in conditions like acne, eczema and psoriasis.”

One serving of tomatoes also contains between 20-30 per cent of your daily vitamin C, which helps with collagen synthesis, boosting skin elasticity and reducing the appearance of wrinkles.

3. Boost brain health

Growing evidence suggests tomatoes may support brain health by protecting nerve cells and reducing damage linked to ageing. A 2025 study involving rats found that lycopene improved memory, learning and reduced markers associated with Alzheimer’s disease, although this has not been shown in humans.

Studies have also found that regular tomato consumption can reduce your risk of stroke. Again, this is likely a result of lycopene’s ability to relax blood vessels and prevent blood clots.

4. May help reduce cancer risk

Tomatoes may help reduce the risk of developing cancer, as their nutrients can interfere with signals that allow abnormal cells to grow and multiply. “Their natural compounds can protect DNA from damage, help the body remove abnormal cells, and limit the formation of tiny blood vessels that tumours need to grow,” Chopra says. “These effects likely come from a combination of nutrients and not just lycopene alone.”

A recent review of the evidence found that consuming more lycopene can slightly lower the overall risk of cancer, with the strongest evidence for lung cancer and some suggestion of a benefit for breast and prostate cancers. But not all studies agree, and the evidence does not prove that lycopene is directly responsible for any reduced cancer risk. More research is needed.

The healthiest ways to eat tomatoes, ranked by Rob Hobson

Tinned tomatoes

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“The tomatoes are typically picked and canned at peak ripeness, so nutrient retention is really good,” Hobson says. Tinned tomatoes are also cooked during processing, which boosts lycopene absorption.

There’s little nutritional difference between premium brands like Mutti and cheaper supermarket options, he says. What sets them apart is the tomato variety, flavour and wateriness of the contents.

Tomatoes cooked from fresh

Eugenio Marongiu

Cooking boosts lycopene absorption, and adding olive oil increases it further, along with the uptake of beta-carotene, says Hobson. Roasting tomatoes or chopping them and cooking them down on the hob with olive oil, deliver similar benefits.

Tomato paste

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According to Hobson, tomato paste is one of the healthiest ways to consume tomatoes, which have been cooked down and concentrated. “You don’t use much but what you do use is nutrient dense. Tomato paste is often cooked with olive oil as a base for sauces, stews and curries, which further enhances the absorption of fat-soluble compounds like lycopene.”

Passata

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Passata is one of the best examples of how processing can retain and even enhance the nutritional value of tomatoes. They are typically cooked then sieved to remove seeds and skin while retaining the pulp. “Even though some fibre is lost during sieving, nutritionally passata gives you good lycopene and beta-carotene availability, no added sugar or salt in most cases,” Hobson says. “It’s a very practical, everyday staple that supports a healthy dietary pattern.”

Fresh tomatoes

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Fresh tomatoes provide vitamin C, which is better preserved in raw tomatoes than when cooked. They also help keep us hydrated, as they comprise 90 per cent or more water. They still contain a good mix of beneficial plant compounds, even if lycopene is less available than in cooked tomatoes. “I suggest drizzling with olive oil to enhance the absorption of the lycopene that is in them,” Hobson says.

Sun-dried tomatoes

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Sun-dried tomatoes are simply tomatoes with the water removed, so everything else becomes more concentrated. That means a higher lycopene content per gram, more potassium and other minerals, and a punchier flavour, which can make plant-based meals more appealing.

Those packed in oil are higher in calories, and some can be high in salt. “Nutritionally they’re strong, but portion size matters, so chop them well and use in salads, grain dishes or alongside proteins; they’re an effective way to boost flavour and nutrient density,” Hobson says.

Tomato juice

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Tomato juice retains some of the benefits of tomatoes but loses others depending on how it’s processed. You still get lycopene, particularly if the juice has been heat-treated, as well as some vitamins and minerals such as potassium. “It does contain less fibre than fresh tomatoes, especially if the skin and pulp are removed and many commercial versions are high in salt,” says Hobson.

Ketchup

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Ketchup still contains some lycopene, as it’s made from cooked tomatoes, but most commercial versions are relatively high in sugar and salt. “And it’s made from a smaller proportion of tomatoes than people might expect,” Hobson says. “So, while it’s not nutritionally empty, it’s not contributing much in a meaningful way.”

Tomato soup

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“Tomato soup still provides some of the benefits of tomatoes, particularly lycopene, which is more bioavailable after cooking, along with small amounts of potassium,” Hobson says. But much depends on the formulation. A typical cream of tomato includes added salt, sugar and modified starches, cream, milk proteins and oil.

“This shifts it away from a simple tomato-based product and means fibre tends to be low,” Hobson says. “So it’s not a poor choice, but it’s not comparable nutritionally to passata or tinned tomatoes.”

He suggests upgrading your soup by adding whole foods like lentils, beans, wholegrains (eg barley, spelt, quinoa), drizzling olive oil on top, or pairing with wholegrain bread to improve fibre and satiety.

Which type of tomato is healthiest?

The nutrients in tomatoes vary depending on their size and colour, says Philip Morley, a technical expert from the British Tomato Growers’ Association. He says: “Cherry tomatoes tend to taste better because the flavour is more concentrated, and they also have higher levels of certain nutrients.”

Colour also offers clues to the nutrients inside: red tomatoes are richest in lycopene, yellow and orange varieties contain more beta-carotene (an antioxidant linked to improved brain, skin, eye and lung health), and purple ones are higher in anthocyanins (another type of antioxidant that may help reduce the risk of Alzheimer’s and type 2 diabetes). Ideally, you should have a mix of tomatoes every week to reap the most benefits.

Tomatoes that are fully ripe when picked are healthiest, adds Chopra, although they’re lower in vitamin C; levels rise as the fruit ripens, but once that process is complete, production declines.

So should you buy organic? According to a 2021 study, there’s no evidence to suggest organic tomatoes are more nutritious than those grown conventionally.

Are tomatoes healthier when cooked?

Cooking or processing tomatoes boosts their health benefits. “Lycopene becomes more bioavailable when tomatoes are cooked and consumed with a fat, such as olive oil, which helps absorption,” Hobson says.

This is because the cooking process breaks down the tomato’s cell walls, releasing lycopene and making it easier to absorb. Adding olive oil or another fat helps it dissolve and form tiny particles in the intestine, allowing it to pass into the bloodstream.

Verdict: Are tomatoes good for you?

Tomatoes are a healthy addition to a balanced diet, offering a range of vitamins, minerals and healthy plant compounds that may protect against disease. “Tomatoes offer quite a bit nutritionally, especially if you eat them regularly and in different forms,” says Hobson.

FAQs

Can everyone eat tomatoes?

Most people can eat tomatoes. However, people with some gastrointestinal issues and acid reflux may avoid them because of their high acidity. Tomato allergies are very rare.

Do tomatoes help with weight loss?

Tomatoes are naturally sweet and low in calories, so they can help with weight loss as part of a healthy diet.

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