Vegetable

Tomato

Health
ScoreA+

Tomatoes are nutrient-dense, low-calorie vegetables rich in lycopene and vitamin C, staple foods in Mediterranean diets associated with longevity.

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Why Tomato scores 91

Nutrient density31

Protein quality8

Fiber content9

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 17%Biotin 11%Thiamin 4.0%Chromium 3.7%Potassium 3.5%

Nutrition

per_100g

Calories

0.7g

Protein

3.8g

Carbs

0.4g

Fat

Fiber

Health benefits

Reduced cardiovascular disease and stroke risk

strong evidence

Lycopene reduces LDL oxidation and improves endothelial function; potassium helps regulate blood pressure and counteracts sodium; vitamin C supports arterial elasticity

Cellular protection against oxidative stress and DNA damage

strong evidence

Lycopene, beta-carotene, and vitamin C neutralize free radicals; quercetin and chlorogenic acid provide additional antioxidant defense

Lower cancer risk, particularly prostate cancer

moderate evidence

Lycopene selectively accumulates in prostate tissue and inhibits tumor cell proliferation; may reduce estrogen-dependent cancer risk through multiple pathways

Improved bone density and reduced fracture risk

moderate evidence

Lycopene stimulates osteoblast activity and reduces osteoclast-mediated bone resorption; vitamin K and minerals support bone mineralization

Enhanced cognitive function and reduced dementia risk

emerging evidence

Lycopene and vitamin C reduce neuroinflammation and protect neurons from oxidative damage; supports healthy brain aging

Pairs well with

·Pair with olive oil because fat-soluble lycopene absorption increases 4-5 fold when consumed with dietary lipids; Mediterranean tomato-olive oil combinations are synergistic
·Pair with garlic because sulfur compounds in garlic enhance antioxidant activity and support cardiovascular benefits through complementary mechanisms
·Pair with basil because polyphenols in basil (rosmarinic acid, eugenol) amplify anti-inflammatory effects and improve nutrient bioavailability
·Pair with leafy greens because vitamin K in greens works synergistically with tomato minerals and vitamin C to support bone metabolism and cardiovascular function

Practical tips

·Best timing: Tomatoes are calorie-sparse and nutrient-dense with no timing-dependent absorption; can be consumed at any meal or snack. Pairing with fat-containing meals enhances lycopene absorption, making lunch or dinner with olive oil optimal for maximum bioavailability.
·Cook tomatoes with heat (sauce, soup, roasting) to increase lycopene bioavailability by 50-300% compared to raw; lycopene is released from cell matrices during heating
·Choose vine-ripened or locally-grown tomatoes over greenhouse varieties when available; ripeness increases lycopene and sugar content by 40-50%
·Store ripe tomatoes at room temperature away from direct sunlight to preserve vitamin C and lycopene; refrigeration slows ripening and can reduce flavor compounds
·Consume tomato skin, which concentrates 40% of lycopene; avoid over-peeling or excessive processing that removes bioactive compounds
·Aim for 200-400g (2-3 medium tomatoes) daily as part of varied vegetable intake for optimal benefit without excess potassium concerns in normal kidney function