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 13 Amazing Health Benefits of Tomatoes

  Last Updated : Jan 11,2019

5/5 stars      2 REVIEWS

13 Amazing Healthy Benefits of Tomatoes + Healthy Recipes

Juicy, pulpy, bright-red tomatoes are now available year-round, though the tomatoes are best when they are in season from July to September. They are available in endless varieties viz. small cherry tomatoes, bright yellow tomatoes, Italian pear-shaped tomatoes, and the green tomato forming an integral part of cuisines across the globe.


Be it Sambhar from South India , a subzi from the North, or a salsa from elsewhere, many foods owe their superb texture, taste and colour to tomatoes. Common though the veggie (technically a fruit) is, it has a distinct tang, vibrant colour and juicy mouth-feel that set it apart from other ingredients. Sometimes the tomatoes are chopped and sautéed, sometimes they are pureed and added to the dish, but whatever form they take, their presence is felt. You can work it into a juice, soup, subzi, dal, rice or many more such dishes, as we have shown in this article.

They are easy to cultivate and grow very quickly, making them a great source of nutrients required for the normal growth and development.

1. Powerful Antioxidant:

 Tomatoes are extremely rich source of Lycopene. Lycopene is an antioxidant which scavenges the free radicals that causes cellular inflammation. Inflammation is the major cause of all the diseases. When one thinks of Tomatoes, only Lycopene comes to mind. Lycopene in the blood may reduce the risk of cancer and other diseases and decrease cellular inflammation.


2. Get all your Vitamin C at one go:

Tomatoes are super rich in Vitamin C and provide maximum of your daily requirement in just one cup. Great to fight colds and coughs. Eat one or two raw tomatoes daily to get your vitamin C and also increase your iron absorption

Vitamin C

3. Good for Heart :

The lycopene content in tomatoes prevents LDL oxidation and thus reduces the levels of LDL cholesterol and Triglycerides in the blood. These two components are the main cause of inflammation increasing cardiovascular disease risk. Tomatoes being fat and cholesterol free, is an ideal option to keep your heart healthy.

Healthy Heart

4. Good for Weight Loss :

One cup of chopped tomato provides you only around 31 calories because it significantly has more than 80 % of water, fair amount of fiber (2.6 g) and other beneficial nutrients which keeps you satiated for a longer period of time without having to consume high calorie food. Tomatoes are almost devoid of fats. Remember, no food can cause weight loss, it is important to burn more calories than you consume. Exercise plays a crucial in burning your calories, but ultimately you have to replace your high calorie food by low ones such as tomatoes to reduce the overall intake of calories in a day. Use tomatoes in your salads with sprouts and other vegetables, add it to your raita or simply have a bowl full of tomatoes. It is advisable to have certain vegetables in its raw form than cooked so that there is no nutrient loss. 

Weight Loss


5. Tomatoes are a Pregnant women's friend :

One cup of tomatoes provides 23% of your Folic Acid requirements. So have your tomatoes as part of topping up your folic acid from lots of sources. Tomatoes are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.


6. Provides Energy :

Tomatoes are a good source of Thiamine which helpd form ATP (adenosine triphosphate) which body uses to provide energy.


7. Makes bones strong :

Calcium from Tomatoes will make your bones strong. As the human body consistently remove small amounts of calcium from our bones and that has to be topped up with Calcium rich foods.


8. Good for Diabetics :

Since tomatoes are very low in carbohydrates (5.6 grams of CHO in 1 cup of sliced tomato), the glycemic load of tomato is estimated to be around 1. It also has 2.6 grams of fiber in 1 cup of sliced tomatoes which will add on to the slow absorption of nutrients and keeps your blood sugar levels under control. Thus a super food for diabetics.


9. Improves your vision:

Being rich in Vitamin Ait is very effective in improving and maintaining your vision. . In its retinal form it combines with the protein ‘opsin’ to form rhodopsin which is an essential light absorbing molecule that aids is vision, especially in dim light.


10. Low Carb Diet:

One cup of chopped tomatoes contains around 5.5 grams of carbohydrates which makes it a low carbohydrate ingredient and those who are on low carb diet can safely consume tomatoes.


11. Urinary Infection :

What’s more, its high water content is known to be work against urinary infection too – this being a common problem amongst office and school goers, especially in the summer months, we have all the more reason to stock up on tomatoes!


12)   Keeps your bowel movements regular:

Tomatoes being high in fiber, helps in keeping your bowel movements regular. Fiber adds bulks to your food and encourage smooth peristaltic motion in your digestive muscles. Thus aids in maintaining your overall digestive health.


13)   Regulates your blood pressure:

Being low in sodium and high in potassium, tomatoes are an ideal option for people with high blood pressure. They maintain your blood pressure and balances your electrolyte levels.




Nutritional Information of Tomatoes

1 cup chopped Tomatoes
RDA stands for Recommended Daily Allowance.
Nutritional Information for 150 grams of chopped Tomatoes.

30 Calories
1.38 grams of Protein
5.54 grams of Carbs
0.30 grams of Fat

41.5 mg of Vitamin C = 103% of RDA ( about 40 mg per day)

46.2 mcg of Folate, Vitamin B9 = 23.1% of RDA (about 200 mcg)

540 mcg of Vitamin A = 22.5% of RDA (about 2,400 mcg)

0.18 mg of Vitamin B1, Thiamine = 18.4% of RDA (about 1 mg per day)

74 g of Calcium = 12.3% of RDA (about 600 mg)

2.61 g of Fiber = 10.4% of RDA (about 25 g )

0.09 mg of Riboflavin, Vitamin B2 = 8.4% % of RDA (about 1.1 mg)

0.61 mg of Vitamin B3, Niacin = 5.1% of RDA (about 12 mg)

31 mg of Phosphorus : 5.1 % of RDA (about 600 mg for adult)

225 mg of Potassium = 4.7% of RDA (about 4700 mg)

0.98 mg of Iron = 4.6% of RDA (about 21 mg)

1.38 g of Protein = 3.78% of RDA ( about 55 g)



Top 10 Healthy Tomatoe Recipes

The Tomato Apple Drink is a simple treat of tomatoes and apples sweetened with honey, while the Garlicky Lentil and Tomato Soup is a more sumptuous fare made with masoor dal and tomatoes, without any unhealthy thickeners. The Tomato Onion Raita is an easy-peasy-lemon-squeezy accompaniment that is nonetheless very healthy.

The Kerala Style Tomato Dal, made of toovar dal and tomatoes in coconut gravy, is another tasty dish that gives you a nutrition boost. The Tomato Cucumber Onion Salad is super fast to make and its low carb, low fat and diabetic friendly.

These and many more tomato-based delights await you in this article, and on our website and mobile app. Bring home a basketful of tomatoes and get started!

health benefits of tomatoes

Like most South Indian recipes, this is a hot and spicy tomato and onion chutney. Perk up your meal with this chutney. Purée this to make a smooth chutney and enjoy the contrasting flavours.
 by Tarla Dalal
A cool blend of vitamins A, C and lycopene, which is so delicious you will never guess it is a health drink! The Tomato Apple Drink wins due to the smart combination of ingredients, which give an out-of-the-world flavour and a good nutrient boost as well. Tomatoes, known for their antioxidant properties combine beautifully with the well-known apple, which helps keep the doctor away! Honey enhances the natural sweetness of this drink, rounding off its flavour very well. It is important to strain this drink in order to get the proper flavour and texture. Although this means that you lose out on some fibre, the other nutrients are still there for grabs, so don’t worry! Serve this at a party, and your guests will thank you for choosing this over typical calorie-loaded options.
 by Tarla Dalal
Tomato shorba is a tangy soup made from tomatoes and coconut milk, mildly spiced with cumin seeds and green chillies. The addition of jaggery imparts a slight sweetness and reduces the sourness of tomatoes, making the soup all the more pleasing to the palate.
 by Tarla Dalal
This unusual soup has been prepared from masoor dal, which is known for being rich in protein and zinc. Tomatoes give it a lovely red tinge whereas onions and garlic impart an enticing aroma. I’ve blended this soup to give it a nice creamy texture without actually adding cream! It’s a great soup, which fills you up before the meal so that you do not binge on other high-calorie foods.
 by Tarla Dalal
One of the most popular raitas in both North and South India, the Tomato Onion Raita combines the tangy taste of tomatoes with the sharp taste and juicy crunch of onions, to make a fabulous raita. A dash of cumin seeds powder, some green chillies and a garnish of coriander go a long way in making this raita totally irresistible. The South Indian variant includes a tempering of mustard seeds and red chillies, for a bit more spice! Enjoy this flavoursome raita with your favourite pulao, paratha or khichdi.
Health-freaks will definitely love this drink not just for its nutrients but also for its colour and taste. The fruits and vegetables used to prepare this juice have been carefully chosen, which is infused with sufficient vitamins A, C and digestive enzymes, to meet a daily requirement. It is very satisfying and satiating and provides only 31 calories! To retain the fibre, use a big holed strainer to strain the juice.
 by Tarla Dalal
Cucumber is a vegetable with a high water content and is therefore relatively low in calories and carbohydrates. Try having cucumber with its peel which itself is a great source of fibre and many more nutrients. The fat free lemon juice and soya sauce dressing enhances this salad, especially when it is served chilled.
If you don’t have any exotic vegetable or ingredient at home, and yet want to quickly rustle up a different, nice salad, this is it. Chunky tomato wedges, sliced onions and cucumber slices do very well in a tangy, spicy dressing of vinegar, sugar, mustard and chilli flakes. The dressing here is boiled together here before tossing it in with the vegetables. This fiery-to-taste salad tastes even better when it is served chilled. Delicious!
 by Tarla Dalal
This dal brings in a distinct south Indian flavor to the table. Toovar dal is cooked with a ground paste of coconut, red chilies and jeera, while tomatoes and jaggery enhance the flavor. Don’t forget to temper the dal with curry leaves and mustard seeds. Tastes awesome with steamed rice!
 by Tarla Dalal
Paneer bhurji is a popular preparation loved by Indians across the world. It is an easy, spicy dish that tastes great with bread and parathas! Down south, Paneer Bhurji is sometimes used as a stuffing for dosas to make paneer dosa, similar to the aloo-filled Masala Dosa! The most important tip for making fantastic Paneer Bhurji is to use fresh cottage cheese, and make the bhurji just before serving, otherwise it tends to get a little soggy. Enjoy Paneer Bhurji with Indian breads like Chapati or Plain Paratha, accompained with pickles and raita of your choice. Enjoy how to make Paneer Bhurji recipe with detailed step by step photos and video below.
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Health Benefits of Tomatoes
 on 09 Jul 18 03:04 PM

During my school days, whenever i was in kitchen, used pick up tomato from fridge and started eating. Sometimes mummy cuts tomato in halves, sprinkle little salt on it and give it me. With lots of Mom love, I liked eating those halves. Of Course, its has healthy nutrient values, but was unknown with all such benefits mentioned here in this articles. Good work by Tarla Dalal team. Its true that tomatoes can be used in any form in our daily food and i am sure that no family meals is completed without Tomatoes. They are used in vegetarian as well as non-vegetarian cooking. At my home it is alway available on dinning table in form of salad, raitas, in my favourite egg burji, dals, subzis etc. etc. Finally, I like TOMATOES VERY MUCH!!!!