A medium, red, ripe tomato offers a variety of vitamins and nutrients, making it a great addition to salads, sandwiches, or as a snack.
Nutrient Amount
Calories 22
Protein 1.08 grams (g)
Fat (lipids) 0.246 g
Carbohydrate 4.78 g
Dietary fiber 1.48 g
Calcium 12.3 milligrams (mg)
Iron 0.333 mg
Magnesium 13.5 mg
Potassium 292 mg
Vitamin C 16.9 mg
Folate 18.4 micrograms (mcg)
Vitamin A 1,020 IU (international units)
Vitamin K 9.72 mcg
Lycopene 3,160 mcg
With around 116 grams of water and key electrolytes, tomatoes help keep you hydrated.
Benefits and Reasons to Eat Tomatoes
Tomatoes provide health benefits thanks to their vitamins, minerals, antioxidants, and bioactive compounds like lycopene, quercetin, resveratrol, and luteolin.2
Prevent Cardiovascular Disease
Some abundant minerals in tomatoes may prevent heart disease by regulating blood pressure, blood clotting, and muscle contraction. Lycopene may improve lipid levels, including lower triglycerides and higher “good” cholesterol (high-density lipoprotein), though research results are mixed.34
Antioxidants and small molecules called phenolic compounds, such as quercetin and kaempferol, can also prevent cardiovascular damage and high blood pressure (hypertension).2 The dietary fiber content of tomatoes is also beneficial for heart health.
Prevent the Growth of Cancer Cells
Research shows that regularly eating high-antioxidant fruits and vegetables, like tomatoes, prevents the growth of cancer cells.2
Lycopene, an antioxidant in tomatoes, may help to treat or lower the risk of several types of cancer, including:5
Prostate cancer
Breast cancer
Lung cancer
Stomach cancer
Colorectal cancer
Oral cancer
Esophageal cancer
Pancreatic cancer
Bladder cancer
Cervical cancer
Ovarian cancer
Phytosterols in tomatoes may also help prevent or treat colon, prostate, and breast cancers. Eating large amounts of tomatoes can protect against digestive system cancers.
Support Bone Health
Osteoporosis often occurs in older adults, increasing the risk of fracture and other complications due to lower levels of bone density and related minerals. In both human and animal studies, lycopene has limited inflammation and oxidative stress that contributes to osteoporosis.6
Protect Against Neurodegenerative Disease
Antioxidants in tomatoes can protect from neurodegenerative diseases by preventing the death of brain cells (neurons). Tomatoes may, therefore, delay the development or progression of diseases such as:7
Alzheimer’s disease (a brain disorder that impacts the ability to think and remember)
Parkinson’s disease (a neurological disorder characterized by tremors)
Cerebral ischemia (insufficient blood flow to the brain)
Protect Against Diabetes
Components of the tomato, such as antioxidants, dietary fiber, carotenoids, and phenolic compounds, are believed to help against diabetes. Lycopene may:
Increase insulin levels in your blood, which is a hormone that lowers blood sugar8
Reduce angiotensin converting enzyme (ACE) activity, which can indicate diabetes and complications of diabetes2
Protect against diabetic nephropathy, the nerve damage common in diabetes
Lower glycated hemoglobin (HbA1c) levels9
Reduce fasting blood sugar in people with type 2 diabetes10
Quercetin helps regulate blood sugars, protects the liver, and reduces common diabetes symptoms such as joint pain, irritation, and numbness.11 Kaempferol improves insulin signaling and reduces inflammatory lesions in liver cells.
In people with gestational diabetes (high blood glucose levels during pregnancy), lutein, a compound in tomatoes, has been shown to reduce oxidative stress in the fetus during childbirth.
Support Liver Health
Some studies suggest that lycopene found in tomatoes may have protective effects for the liver. More research is needed, but its effects appear to limit metabolic dysfunction-associated steatotic liver disease (MASLD, formerly known as nonalcoholic fatty liver disease or NAFLD).12
Other research shows a protective effect on the liver in people diagnosed with metabolic syndrome.13
Prevent Kidney Disease
Tomatoes may help to prevent chronic kidney disease, as well as limit its progression into renal failure. Some studies suggest the antioxidant properties limit renal (kidney) cell cancer.14 It may also limit toxins that can affect the kidneys.6
Promote Gut Health
Some researchers have focused on the role of lycopene in digestive health, and carotenoids have been shown to offer benefits in managing inflammatory bowel disease. Their findings include evidence for:1516
Improved bowel function
Reduced constipation
Positive effects on gut microbiota (healthy mix of bacteria in the digestive tract)
Reduce Preeclampsia Risk in Pregnancy
Research suggests that carotenoids like lycopene may lower the risk of preeclampsia, a serious complication in pregnancy.
A 2022 study concluded that pregnant people who consumed higher amounts of carotenoids may be less likely to develop high blood pressure and other symptoms associated with preeclampsia.17
Prevent Eye Disease
Carrots have long been associated with good eye health because of high levels of carotenoids. Tomatoes have high carotenoid levels as well. Research shows they can help prevent:
Light-induced eye damage
Cataracts18
Age-related macular degeneration (a disease that can lead to severe vision loss)
Types of Tomatoes
Common types of tomatoes are:
Plum tomatoes: Mild flavor and good for canning at home, includes Roma tomatoes
Rutgers: A rich and full-bodied flavor, a favorite with gardeners, includes heirloom tomatoes
Bush early-girl hybrid: Slightly acidic taste makes them popular in sauces
Beefsteak: A popular staple, the tomatoes are mild and sweet-tasting
Cherry tomatoes: Small, round, sweet tomatoes often eaten in salads (gold nugget tomatoes)
Grape tomatoes: Small and oval-shaped, a type of patio plum tomato with a well-balanced flavor
Before growing your tomatoes, research the varieties you like that suit your climate.
Pesticides, Local Tomatoes, and Organic Seal
If you’re concerned about pesticides and other chemicals on your tomatoes, look for the U.S. Department of Agriculture (USDA) organic seal. That means the agency has certified that the produce was grown in soil with no prohibited substances applied for at least three years before harvesting.26
Most synthetic fertilizers and pesticides are on the prohibited list. Other synthetic products must be approved based on their effects on your health and the environment. Also, the organic seal means the food is not genetically modified.