Are Tomatillos a Superfood? Separating the Facts from the Foodie Hype

January 5, 2026 •

4 min read

According to the American Heart Association, tomatillos are part of a healthy dietary pattern, offering high levels of antioxidants, vitamins, and fiber while being low in calories. Given these impressive properties, are tomatillos a superfood, or is the term simply a marketing label for a nutritious food?

Quick Summary

Tomatillos are a low-calorie source of unique antioxidants, including withanolides, as well as vitamins C and K, and dietary fiber. Their rich nutrient profile supports various health aspects, such as immunity, digestion, and vision, but they are best seen as a highly nutritious vegetable rather than a miraculous superfood.

Key Points

Rich in Antioxidants: Tomatillos contain unique antioxidants called withanolides, which have shown potential anti-cancer and anti-inflammatory properties.
Boosts Immunity: A high vitamin C content stimulates the production of white blood cells, strengthening the body's immune system.
Supports Vision Health: The presence of lutein, zeaxanthin, and beta-carotene helps protect eyes from damage and may prevent macular degeneration.
Aids Digestion: With a good amount of dietary fiber, tomatillos promote regular bowel movements and a healthy digestive tract.
Different from Tomatoes: Despite their similar appearance, tomatillos are a distinct fruit with a tarter flavor and different antioxidant profile than tomatoes.
Versatile Culinary Ingredient: Tomatillos are a staple in Mexican cuisine and can be used both raw and cooked in salsas, stews, and other dishes.
Not a 'Superfood' in the Scientific Sense: While highly nutritious, the term 'superfood' is a marketing label, and tomatillos are best viewed as a valuable part of a balanced diet.

The Allure of the Tomatillo

Often mistaken for an unripe green tomato due to its name, the tomatillo (Physalis philadelphica) is a staple of Mexican cuisine, known for its distinct tangy flavor and papery husk. Historically cultivated by the Aztecs and Mayans, this small, round fruit is the key ingredient in salsa verde and other traditional dishes. In recent years, as consumers have sought out nutrient-dense foods, the question has arisen: are tomatillos a superfood? While the term 'superfood' lacks a formal scientific definition, it generally refers to foods packed with exceptional nutritional benefits. The answer lies in a closer examination of the tomatillo's impressive nutritional profile and unique compounds, like withanolides.

Unpacking the Nutritional Profile

From boosting immunity to aiding digestion, the tomatillo's health benefits are rooted in its rich composition of vitamins, minerals, and antioxidants. Here's a look at what makes this husk-covered fruit so nutritious:

Vitamin C and Immunity

Tomatillos are an excellent source of vitamin C, a powerful antioxidant that plays a crucial role in immune function. Vitamin C stimulates the production of white blood cells, which are essential for fighting off infections. The body relies on a strong immune system to ward off illnesses like the common cold and flu, making foods rich in vitamin C, like tomatillos, a valuable dietary component.

Unique Antioxidants: Withanolides

One of the most compelling arguments for the tomatillo's 'superfood' status is its unique antioxidant content. Tomatillos contain a special group of phytochemicals known as withanolides. Research has shown these compounds possess anti-cancer, anti-inflammatory, and antibacterial properties. Pre-clinical studies from the University of Kansas identified several withanolides in tomatillos that demonstrate potential anti-cancer effects against various cancer types, including breast cancer, leukemia, and esophageal cancer, without causing side effects or toxicity.

Vision Health and Carotenoids

For eye health, tomatillos offer a wealth of beneficial compounds. They contain carotenoids like lutein and zeaxanthin, which are vital for protecting the retina from harmful blue light emitted by screens and electronics. These antioxidants, along with beta-carotene (a precursor to vitamin A), help prevent age-related macular degeneration and cataracts, supporting long-term vision health.

Digestion and Fiber

With a notable amount of dietary fiber, tomatillos are beneficial for digestive health. The fiber adds bulk to digested food, promoting regular bowel movements and helping to prevent issues like constipation, bloating, and gas. A healthy digestive system is also linked to a reduced risk of more serious conditions like colon cancer. For individuals with diabetes, the fiber in tomatillos can also help regulate blood sugar levels by controlling the rate at which carbohydrates are released into the bloodstream.

Other Key Nutrients

Beyond their unique antioxidants and primary vitamins, tomatillos are also a good source of:

Potassium: A mineral that acts as a natural vasodilator, relaxing blood vessels and helping to lower blood pressure, which in turn supports heart health.
Niacin (Vitamin B3): Crucial for metabolism, niacin helps the body convert food into usable energy.
Vitamin K: Necessary for proper blood clotting and for maintaining strong, healthy bones.
Magnesium and Manganese: Important minerals for a variety of bodily functions, including bone health and metabolism.

Tomatillo vs. Tomato: A Comparative Look

While they are often confused, tomatillos and tomatoes have distinct nutritional and flavor differences. Understanding these can help you appreciate what makes the tomatillo special.


Feature	Tomatillo	Tomato
Appearance	Covered in a papery husk, sticky surface when removed.	Smooth, shiny skin.
Flavor	Tangy, tart, and acidic, mellows when cooked.	Sweet, juicy, and less acidic.
Key Antioxidants	Withanolides, lutein, zeaxanthin, beta-carotene.	Lycopene, beta-carotene.
Vitamin C Content	Excellent source.	Excellent source.
Vitamin A Content	Good source of beta-carotene.	Higher overall Vitamin A content.
Best Culinary Use	Salsa verde, stews, sauces, chili.	Red sauces, salads, sandwiches.

This comparison shows that while both are nutritious, they offer different profiles. The tomatillo's unique withanolide content and tangy flavor set it apart from its sweeter, lycopene-rich cousin.

The Verdict: Are Tomatillos a Superfood?

Given its potent cocktail of antioxidants, vitamins, and fiber, the tomatillo is undoubtedly a highly nutritious food with significant health benefits. It is low in calories, high in fiber, and contains unique compounds like withanolides, which have shown promising anti-cancer and anti-inflammatory effects in research.

However, labeling any single food as a 'superfood' can be misleading. A healthy diet is built on variety, not on the consumption of a single miraculous food. The term itself is more of a marketing label than a scientific classification. Instead of fixating on whether tomatillos meet an arbitrary 'superfood' standard, it's more accurate to recognize them as an incredibly valuable addition to a balanced diet.

How to Incorporate Tomatillos into Your Cooking

There are numerous ways to enjoy the distinctive flavor of tomatillos. One of the most common is to make salsa verde, either raw or roasted, to pair with tacos or enchiladas. You can also use them in:

Stews and soups for a tangy base.
Chili verde, a Mexican-style pork and chili stew.
Raw in salads for a zesty crunch.
Roasting with other vegetables like onions and peppers.
Jams and preserves, especially sweeter varieties.

For a delicious, authentic salsa verde recipe, you can find a good one on Allrecipes.

Conclusion

While the search for a single 'superfood' can be a distraction, the tomatillo serves as an excellent example of how incorporating diverse, nutrient-rich foods into your diet can support overall wellness. With its impressive array of vitamins, minerals, and unique withanolides, the tomatillo offers substantial benefits for immunity, digestion, vision, and more. Instead of asking, "are tomatillos a superfood?", consider reframing the question: "how can this powerful ingredient enhance my health?" By adding these tangy fruits to your meals, you can enjoy their distinctive flavor and leverage their robust nutritional power.

Frequently Asked Questions

A tomatillo is a distinct fruit from the same plant family as a tomato but with different characteristics. Unlike a green tomato, a tomatillo is covered in a papery husk and has a tarter, more acidic flavor. They also differ in texture and antioxidant compounds.

Yes, you can eat tomatillos raw. When raw, they offer a tangy, zesty flavor that is a key component of many salsas and salads. They are often roasted or simmered to mellow their acidity and bring out a sweeter taste.

The papery husk, or calyx, is a protective layer that grows around the maturing fruit. It's important to remove the husk before eating. As the tomatillo ripens, the husk will dry out and turn a light brown color.

Yes, tomatillos contain unique antioxidant phytochemicals called withanolides, which have demonstrated potential anti-cancer and anti-tumor properties in pre-clinical studies. These compounds fight harmful free radicals in the body.

For short-term storage, keep the husks on and refrigerate them in a paper bag. For longer storage, you can remove the husks, wash the sticky residue off, and freeze them whole or as a cooked puree.

Tomatillos are low in calories and fat while being a good source of dietary fiber, which promotes a feeling of fullness and can aid in weight management. This makes them a great, low-calorie addition to a weight-loss diet.

Yes, tomatillos are a good source of potassium, a mineral that helps relax blood vessels and reduce strain on the cardiovascular system. This vasodilating effect contributes to lower blood pressure and improved heart health.