Are Roma tomatoes healthy? Unpacking the nutritional powerhouse

October 6, 2025 •

4 min read

A 100-gram serving of Roma tomatoes can offer a significant amount of lycopene, a potent antioxidant, making these popular plum tomatoes a robust addition to a healthy diet. Understanding the full nutritional profile of Roma tomatoes can help determine if they are a healthy and beneficial inclusion in your diet.

Quick Summary

This article details the comprehensive nutritional benefits of Roma tomatoes, examining their rich vitamin and antioxidant content and comparing their properties to other varieties. It also provides practical tips and recipes for maximizing their nutritional value through both raw and cooked preparations.

Key Points

Rich in Lycopene: Roma tomatoes are a significant source of lycopene, a potent antioxidant linked to reduced risk of heart disease and certain cancers.
Cooking Increases Bioavailability: Heat enhances the body's ability to absorb lycopene from tomatoes, so cooked Roma tomatoes in sauces offer higher levels of this antioxidant.
Packed with Vitamins and Minerals: They are an excellent source of vitamin C, K, potassium, folate, and beta-carotene, all crucial for overall health.
Low in Calories: A medium Roma tomato is very low in calories, making it a great option for weight management.
Versatile for Cooking: Their low water content and meaty texture make them ideal for sauces, pastes, and roasting, intensifying their health benefits.
Healthier with Fat: Pairing Roma tomatoes with a healthy fat like olive oil significantly increases lycopene absorption.

Are Roma tomatoes healthy for a balanced diet? The complete nutritional breakdown

Roma tomatoes, also known as plum tomatoes, are a staple in many kitchens, prized for their firm, meaty flesh and low water content. But beyond their culinary versatility, people often wonder: are Roma tomatoes healthy? The answer is a resounding yes. They are packed with essential vitamins, minerals, and powerful antioxidants, making them a nutritious and delicious addition to any healthy eating plan.

The powerful antioxidants in Roma tomatoes: Lycopene and more

One of the most notable health-promoting compounds in Roma tomatoes is lycopene, the carotenoid pigment responsible for their vibrant red color. Lycopene is a potent antioxidant that plays a crucial role in protecting the body's cells from oxidative stress and inflammation. Research has linked diets high in lycopene to a reduced risk of several chronic conditions.

Cancer prevention: Studies have indicated a link between high lycopene intake and a lower risk of certain cancers, including prostate, breast, lung, and stomach cancers.
Heart health: Lycopene helps reduce LDL ('bad') cholesterol levels and lower blood pressure, both of which are critical for cardiovascular health.
Skin protection: Antioxidants like lycopene can offer protection against skin damage caused by the sun's harmful UV rays.

Interestingly, the bioavailability of lycopene—how well the body can absorb it—is significantly enhanced by heat. This means that cooked Roma tomatoes, used in sauces or soups, can deliver more of this beneficial antioxidant than raw ones. Pairing them with a healthy fat like olive oil further boosts absorption.

A rich source of essential vitamins and minerals

Beyond their standout lycopene content, Roma tomatoes are a great source of numerous other micronutrients vital for overall health. A medium Roma tomato is very low in calories, with only about 11 calories per fruit, making it a guilt-free addition to meals.

Here’s a snapshot of their vitamin and mineral profile:

Vitamin C: A powerful antioxidant that supports the immune system and is necessary for collagen production, promoting healthy skin.
Vitamin K: Important for blood clotting and contributes to maintaining strong, healthy bones.
Potassium: An essential mineral that helps regulate blood pressure and supports heart function.
Folate (Vitamin B9): Crucial for normal tissue growth and cell function.
Vitamin A: Present in the form of beta-carotene, it supports vision and skin health.

Roma tomatoes versus other tomato varieties

While all tomatoes offer health benefits, there are subtle differences in nutrient density and culinary uses. Roma tomatoes' unique composition, with their thick flesh and lower moisture, sets them apart.


Nutrient	Roma Tomatoes (per medium tomato/62g)	Beefsteak Tomatoes (per large tomato/182g)	Key Difference
Calories	~11	~33	Beefsteak has more calories due to larger size.
Fiber	~0.7 g	~2 g	Beefsteak offers more fiber per fruit due to size.
Water Content	Lower	Higher	Romas are meatier and less watery, ideal for cooking down.
Lycopene	High, especially when cooked	Present, but may be less concentrated	Cooking Romas releases more lycopene for absorption.
Best Use	Sauces, canning, paste, roasting	Slicing for sandwiches, salads	Culinary uses differ based on water content and texture.

Incorporating Roma tomatoes into your diet

Their firm texture and rich flavor make Roma tomatoes exceptionally versatile. For maximum nutritional impact, it's beneficial to consume them both raw and cooked. Here are some simple ways to add them to your meals:

Homemade Sauces: Their low moisture content makes Romas the ideal choice for creating rich, flavorful marinara sauces and pastes.
Fresh Salsa or Pico de Gallo: Dice raw Romas with onions, cilantro, and jalapeños for a fresh, healthy condiment.
Roasted Tomatoes: Halve Romas, drizzle with olive oil and herbs, and roast them in the oven. This intensifies their flavor and boosts lycopene availability.
Bruschetta: Top toasted bread with a mixture of diced raw Roma tomatoes, garlic, basil, and a splash of olive oil.
Salads: Add chopped Romas to green salads for a burst of fresh flavor and extra nutrients.

Conclusion: Making the most of a healthy choice

So, are Roma tomatoes healthy? Without a doubt. They are a nutritious, low-calorie food packed with antioxidants like lycopene, along with a host of vitamins and minerals. The key to maximizing their benefits lies in both how you prepare them and pairing them with other healthy foods. Whether you enjoy them fresh in a salad or simmered into a hearty sauce, incorporating Roma tomatoes into your diet is a simple and effective way to boost your nutritional intake and support your overall well-being. For more in-depth information on the health impacts of tomatoes and their various compounds, the National Institutes of Health (NIH) provides extensive research summaries.

Frequently Asked Questions

Yes, Roma tomatoes are often preferred for sauces because their firm, meaty flesh and low water content allow them to cook down into a rich, thick sauce more easily than juicier varieties like beefsteaks.

While cooking can slightly reduce the content of some heat-sensitive vitamins like Vitamin C, it significantly increases the bioavailability of the powerful antioxidant lycopene, making it easier for your body to absorb.

Yes, Roma tomatoes are low in calories and fat while providing dietary fiber. This combination can help promote satiety and assist in weight management as part of a balanced diet.

To get the most benefits, consume them both raw and cooked. When cooking, add a healthy fat like olive oil to enhance the absorption of fat-soluble nutrients like lycopene and beta-carotene.

Yes, Roma tomatoes contain potassium and lycopene, both of which support cardiovascular health. Potassium helps regulate blood pressure, and lycopene can help lower LDL cholesterol levels.

Nutritional content can vary, but studies suggest that both contain comparable levels of lycopene, though growing conditions can play a bigger role than the variety itself. Romas have a different texture, making them better for specific culinary uses.

Yes, Roma tomatoes contain antioxidants like Vitamin C and lycopene, which help protect skin cells from damage and support collagen production for healthy skin.