Are Tomato Pastes Healthy? A Deep Dive Into Their Nutritional Value

December 25, 2025 •

4 min read

Studies have shown that heat-processed tomato products, like tomato paste, actually contain higher levels of the potent antioxidant lycopene than fresh tomatoes. But are tomato pastes healthy overall, or do potential additives like sodium and sugar negate these benefits?

Quick Summary

Tomato paste is a concentrated source of powerful antioxidants, especially lycopene, and essential nutrients like potassium and vitamin C. Its healthfulness depends on selecting low-sodium brands and being mindful of added sugars. Cooking with fat, like olive oil, enhances the body's absorption of its beneficial compounds.

Key Points

Lycopene Powerhouse: Processed tomato paste contains more bioavailable lycopene, a powerful antioxidant, than fresh tomatoes.
Fat-Enhanced Absorption: Cooking tomato paste with a healthy fat like olive oil significantly increases the body's ability to absorb lycopene.
Heart-Healthy Nutrients: It is a good source of potassium and vitamins A and C, which contribute to heart health and immune function.
Watch the Sodium: Store-bought brands can be high in sodium; opting for 'no salt added' or low-sodium varieties is crucial for managing blood pressure.
Check for Additives: Read the ingredients list to avoid brands that add unnecessary sugars, such as high-fructose corn syrup.
Versatile and Convenient: Tomato paste is an easy, convenient way to incorporate concentrated nutrients into a wide range of recipes, from sauces to soups.

Tomato paste is a staple in many kitchens, known for its rich, concentrated flavor that enhances sauces, stews, and a variety of other dishes. But beyond its culinary uses, many wonder about its nutritional profile and potential health benefits. The answer to whether tomato pastes are healthy is a resounding 'yes,' with some important caveats related to processing and added ingredients.

The Antioxidant Power of Lycopene

Tomatoes, and especially tomato paste, are renowned for their high concentration of lycopene. This natural plant compound is a carotenoid, a type of antioxidant responsible for the vibrant red color. Lycopene is an incredibly powerful antioxidant that helps neutralize free radicals in the body, which can cause cellular damage and contribute to chronic diseases.

Why Cooked Tomatoes are a Lycopene Powerhouse

Surprisingly, processed tomato products like paste and sauce contain more bioavailable lycopene than fresh, uncooked tomatoes. This means your body can absorb and use the nutrient more effectively. The heating process breaks down the tomatoes' cell walls, releasing the lycopene and making it easier for the body to absorb. Additionally, combining cooked tomatoes with a healthy fat, like olive oil, further increases lycopene absorption. This is a key reason why many Mediterranean dishes featuring cooked tomatoes and olive oil are so healthy.

Essential Vitamins and Minerals

In addition to lycopene, tomato paste is a source of other important nutrients.

Potassium: A single cup of tomato paste can contain a significant portion of your daily potassium needs. Potassium is crucial for maintaining healthy blood pressure, heart function, and fluid balance.
Vitamins A and C: Tomato paste is a good source of vitamins A and C, which support immune function, eye health, and skin health.
Other Micronutrients: You can also find smaller amounts of iron, B vitamins, and fiber in tomato paste.

Homemade vs. Store-Bought Tomato Paste

While store-bought tomato paste is a convenient option, homemade paste offers greater control over ingredients and nutrient content. Here’s a comparison:


Feature	Homemade Tomato Paste	Store-Bought Tomato Paste
Ingredients	100% tomatoes, with optional salt and oil. No hidden sugars or preservatives.	Varies by brand. Can include added salt, sugar, citric acid, and other preservatives.
Sodium Content	Fully controlled; can be salt-free or very low sodium.	Often high in sodium. Low-sodium options are available but require label checking.
Lycopene	High levels, especially if cooked properly with oil.	High levels, enhanced by the cooking process.
Flavor	Brighter, fresher, and more complex. Flavor profile can be customized with herbs.	Consistent and reliable, but can sometimes have a metallic or cooked-down taste.
Preparation	Time-consuming, requiring boiling, milling, and slow-roasting.	Ready-to-use, quick, and convenient.
Cost	Potentially more expensive per ounce if buying organic tomatoes, but cheaper with seasonal produce.	Generally inexpensive and accessible.

Potential Downsides and What to Look For

While tomato paste is rich in health-promoting compounds, not all products are created equal. The primary concern with store-bought versions is the potential for high sodium content. Excessive sodium intake is linked to high blood pressure and other cardiovascular issues. Always check the nutrition label and opt for "no salt added" or low-sodium varieties.

Additives and Packaging

Some brands may also add sugar or high-fructose corn syrup to balance the acidity, so it's important to read the ingredients list carefully. Furthermore, concern over BPA (bisphenol A), a chemical sometimes found in can linings, has led many to seek out brands that specifically use BPA-free cans or to choose tomato paste in glass jars or tubes.

How to Maximize Health Benefits

To get the most nutritional bang for your buck from tomato paste, follow these simple tips:

Read the label. Prioritize products with minimal ingredients: just tomatoes, and maybe a little salt. Avoid brands with added sugars or corn syrup.
Sauté with healthy fats. For maximum lycopene absorption, always sauté your tomato paste with a healthy oil, such as olive oil, before adding other liquids to your dish.
Use it in moderation. A little goes a long way. Use a tablespoon or two to add flavor depth without adding excessive calories or sodium.
Portion and freeze. Freeze leftover paste in ice cube trays for easy, single-serving portions that can be added to recipes later.
Make it from scratch. If you have the time and access to fresh, ripe tomatoes, making your own paste is the best way to ensure a low-sodium, additive-free product.

Conclusion

So, are tomato pastes healthy? Yes, when chosen wisely. The concentrated nature of tomato paste means it delivers a potent dose of lycopene and other beneficial nutrients. While processed, its nutritional value is surprisingly high, especially when cooked and paired with healthy fats. The key is to be a discerning consumer—choosing low-sodium, additive-free versions or making your own—and to enjoy this kitchen powerhouse in moderation as part of a balanced diet. By doing so, you can harness its impressive health benefits for heart, skin, and overall wellness.

For more information on the science behind lycopene, you can refer to research published on the National Institutes of Health website.

Frequently Asked Questions

Yes, the lycopene in tomato paste is generally considered more bioavailable, meaning your body can absorb and utilize it more easily. The heat processing used to create the paste helps release the lycopene from the tomato cell walls.

Besides being an excellent source of the antioxidant lycopene, tomato paste is rich in potassium and contains valuable amounts of vitamins C and A, as well as some fiber and iron.

The main health concern with some tomato pastes is their high sodium content due to added salt. Excessive sodium can contribute to high blood pressure. Some brands also add sugar, which can be a concern for some diets.

You only need a small amount, typically a tablespoon or two, to add concentrated flavor and nutrients to a dish. Due to its potent flavor, a little goes a long way.

Yes, opting for low-sodium or 'no salt added' tomato paste is a healthier choice, especially for people watching their blood pressure. You can always add salt to taste later if needed.

Yes, you can eat tomato paste raw, but cooking it with a healthy fat like olive oil will significantly increase your body's absorption of its beneficial lycopene.

Some cans are lined with BPA. If this is a concern, you can look for brands that specify 'BPA-free' on their packaging, or choose tomato paste sold in glass jars or tubes.

The high lycopene content, a potent antioxidant, may offer some protection against UV damage and help combat signs of aging.