Tomatoes are a staple ingredient in countless dishes, from fresh salads to rich pasta sauces and hearty stews. They're also a regular feature when you explore HelloFresh meal plans and our many recipes. Since most people can enjoy tomatoes in all their various forms, it's worth taking a closer look at their nutritional value. Read on to discover more about tomato nutrition and the many ways to enjoy them in everyday cooking.
Are tomatoes good for you?
Whether they're eaten cooked, as part of a meal such as this delicious walnut & sundried tomato gnocchi, or raw in a salad, tomatoes are generally a nutritious choice for most people. Although some people are allergic to tomatoes and should avoid them, most people can enjoy them as part of a balanced diet.
Because tomatoes contain a range of nutrients and fibre, they can be a useful addition to everyday meals. The high water content of tomatoes can also contribute to hydration, although they're no substitute for drinking water. Tomatoes are also relatively low in calories, making them a popular ingredient in all kinds of salad recipes.
Tomato nutrition facts
It's important to remember that no single food provides everything the body needs, so tomatoes are best enjoyed as part of a balanced diet that includes a variety of nutritious ingredients. Even so, tomatoes provide vitamin C, potassium and folate, all essential nutrients that contribute to a balanced diet. They also contain lycopene, an antioxidant that helps protect cells from damage caused by free radicals and gives ripe tomatoes their distinctive red colour.
In addition, tomatoes contain beta-carotene, which the body can convert into vitamin A, as well as vitamin K, which contributes to normal blood clotting and the maintenance of normal bones. Tomatoes also contain small amounts of several other vitamins and minerals, making them a nutrient-dense ingredient despite being relatively low in calories. Whether you eat fresh tomatoes or green tomatoes, you’ll add both flavour and nutrition to your everyday meals.
Fresh vs cooked tomatoes
Whether you're preparing tomato-based vegetarian recipes or a dish with meat or fish, choosing between fresh and cooked tomatoes can slightly change the nutrients they provide. For example, fresh cherry tomatoes lose some of their vitamin C when roasted or cooked in a sauce.
However, cooking tomatoes doesn't make them unhealthy. In fact, heating fresh or canned tomatoes makes lycopene easier for the body to absorb. As a result, fresh and cooked tomatoes each offer slightly different nutritional benefits, so neither is inherently better than the other.
Easy ways to eat more tomatoes
Take a look at this delicious basil pesto penne with cherry tomatoes & walnuts recipe for just one example of how versatile tomatoes can be. Of course, they don't always need to be part of a cooked meal. Fresh tomatoes are equally at home in salads, sandwiches and wraps, but they also make a convenient snack on their own.
If you're looking to enjoy tomatoes more often, there's no need to stick to Italian cooking. They also form the base of many curries, including tikka masala and rogan josh, while Mexican and Tex-Mex favourites such as chilli con carne and beef enchiladas also make great use of them.
Common tomato myths
When eaten raw, such as in this delicious charred corn & cherry tomato salad, tomatoes won't overpower the other ingredients. Despite their acidity, they're also naturally sweet, so they often enhance other flavours without becoming too dominant. Another common question is whether tomatoes can be frozen.
If you're concerned about storage and want to freeze your tomatoes, the good news is that you can with great success. Whole tomatoes can be frozen in an airtight container, while chopping or pureeing them beforehand can make them even easier to use later. Finally, remember that tomato varieties can differ considerably in flavour and texture. The idea that all tomatoes have the same level of acidity is another common misconception.
Are tomatoes good for you FAQs
Is it okay to eat tomatoes every day?
Yes, most people can enjoy tomatoes every day as part of a balanced diet. Like other fruits & vegetables in season in Australia, they provide a range of vitamins, minerals and other beneficial nutrients. However, because tomatoes are naturally acidic, some people with acid reflux or a sensitivity to acidic foods may find it more comfortable to eat them less often. If you have a medical condition or concerns about your diet, it's always best to follow the advice of your doctor or other healthcare professional.
Is tomato a fruit or a vegetable?
Botanically, a tomato is a fruit because it develops from the flower of the tomato plant and contains seeds. In the kitchen, however, it's usually treated as a vegetable because of the way it's prepared and used in savoury dishes, from salads and sandwiches to sauces, soups and slow-cooked meals.
Are tomatoes better for you cooked or raw?
Neither is necessarily better, as each offers different nutritional advantages. Fresh tomatoes retain more vitamin C, while cooking makes lycopene easier for the body to absorb. Including both fresh and cooked tomatoes in the diet is a simple way to enjoy the nutritional benefits each form has to offer.
Why can't you eat tomatoes at night?
Most people can eat tomatoes and other types of fruit at any time of day, including in the evening. However, because tomatoes are naturally acidic, they may worsen symptoms of heartburn or acid reflux in some people, particularly if eaten shortly before lying down. For most people, though, there's no reason to avoid them at night.
What are the pros and cons of tomatoes?
Tomatoes are a nutritious ingredient that provides vitamins, minerals, antioxidants and fibre, making them a great addition to many meals. Their natural acidity may aggravate heartburn or acid reflux in some people, while some processed tomato products can also contain added salt or sugar, so it's worth checking the label before buying.