Are tomatoes and potatoes good for you? Answering your nutritional diet questions

October 22, 2025 •

4 min read

According to the USDA, potatoes and tomatoes are among the most commonly consumed vegetables in the US. But with conflicting health advice and misinformation, many people wonder: Are tomatoes and potatoes good for you? The short answer is yes, as both offer a wealth of beneficial nutrients, though preparation methods are key.

Quick Summary

This article explores the evidence behind the nutritional value of both tomatoes and potatoes, detailing their unique health benefits and addressing common concerns like nightshade sensitivity. It offers guidance on how to prepare these staple foods to maximize their nutritional punch and minimize potential downsides.

Key Points

Tomatoes offer powerful antioxidants: Cooking tomatoes boosts the absorption of lycopene, an antioxidant linked to reduced risks of heart disease and certain cancers.
Potatoes are rich in potassium and fiber: Eating potatoes with the skin on provides significant amounts of potassium, which supports blood pressure, and fiber, which aids digestion.
Nightshade concerns are largely unfounded for most people: Despite common myths, scientific evidence does not show that tomatoes and potatoes cause inflammation for the majority of the population.
Cooking method is crucial for nutrient content: Preparing potatoes by baking, boiling, or roasting is healthier than frying, and cooling potatoes can increase gut-healthy resistant starch.
Variety matters for different nutrients: Colorful potatoes, such as purple varieties, offer additional antioxidants like anthocyanins, while tomatoes are a primary source of lycopene.

Both tomatoes and potatoes belong to the nightshade family, a group of plants that have been the subject of health debates and unfounded fears for decades. While the nightshade family does contain natural compounds called glycoalkaloids, the levels found in ripe, edible tomatoes and properly prepared potatoes are extremely low and not harmful for the vast majority of the population. The notion that they cause inflammation is largely anecdotal and not supported by scientific research, which often finds the opposite effect.

The Nutritional Powerhouse of Tomatoes

Tomatoes are a versatile and low-calorie food, packed with potent antioxidants and essential vitamins. The vibrant red color is a telltale sign of its most-researched nutrient, lycopene.

Lycopene: This powerful antioxidant is linked to a variety of health benefits, including a reduced risk of heart disease and certain cancers, particularly prostate cancer. Cooking tomatoes significantly increases the bioavailability of lycopene, making products like tomato sauce and paste especially potent.
Vitamin C: Tomatoes are an excellent source of this essential vitamin, which boosts the immune system and supports skin health by aiding in collagen production.
Other vitamins and minerals: Tomatoes also provide a good dose of potassium, important for regulating blood pressure, as well as Vitamin K and folate.
Hydration: With a high water content, tomatoes contribute to your daily hydration needs.

The Benefits of Nutrient-Dense Potatoes

Often mistakenly maligned as an unhealthy food, the humble potato is a budget-friendly and nutrient-dense vegetable when prepared correctly.

Potassium: A medium potato with the skin on contains more potassium than a banana, a vital electrolyte for heart, muscle, and nerve function.
Vitamin C: Potatoes are a solid source of Vitamin C, historically known for preventing scurvy.
Fiber and Resistant Starch: Eating potatoes with their skins on significantly increases their fiber content, which aids digestion. Cooking and then cooling potatoes can also increase their resistant starch content, which acts as a prebiotic to feed beneficial gut bacteria.
Antioxidants: The more colorful the potato, the more antioxidants it contains. Purple and red-fleshed potatoes are particularly rich in anthocyanins, which offer anti-inflammatory benefits.
Energy: Potatoes are a great source of complex carbohydrates, providing sustained energy for the body.

Tomatoes vs. Potatoes: A Nutritional Comparison

To highlight the unique contributions of each food to a healthy diet, here is a comparison of their key nutritional elements per 100g:


Nutrient	Tomatoes (approx.)	Potatoes (approx.)
Calories	18 kcal	87 kcal
Carbohydrates	3.9g	20.1g
Fiber	1.2g	1.8g
Potassium	237 mg	379 mg
Vitamin C	14 mg	19.7 mg
Lycopene	High, especially when cooked	Very low/None
Resistant Starch	None	Can be high when cooled
Antioxidants	Lycopene, beta-carotene, flavonoids	Anthocyanins, polyphenols, Vitamin C

Addressing Common Concerns

Nightshade Sensitivity

For the small number of people who do experience symptoms like joint pain or digestive issues after eating nightshades, a sensitivity could be the culprit. It's recommended to try an elimination diet under a doctor's guidance to determine if a specific nightshade is a trigger. However, this is not a universal recommendation and most people can enjoy these foods safely.

Glycemic Index (GI)

Potatoes typically have a higher glycemic index than tomatoes, meaning they can cause a quicker spike in blood sugar. However, this can be managed by pairing them with protein and healthy fats, or by cooling them after cooking to increase resistant starch. Cooking methods also matter: boiling or baking a potato impacts blood sugar differently than processing it into instant flakes or frying it.

The Importance of Preparation

How you prepare these vegetables drastically affects their health benefits. Healthy cooking methods are essential for maximizing the positive effects and preventing potential downsides.

Here are some healthy ideas for preparing tomatoes and potatoes:

Roast potatoes and tomatoes with olive oil, garlic, and herbs for a flavorful and nutrient-packed side dish.
Make a classic potato salad, but use a vinaigrette dressing instead of a heavy, mayonnaise-based one to keep it healthy. Cooling the potatoes first adds resistant starch.
Prepare tomato sauce from fresh or canned tomatoes for pasta or pizza bases, boosting your lycopene intake.
Add fresh tomato slices to sandwiches and salads for a juicy, low-calorie boost of vitamins.
Make stuffed tomatoes with quinoa, herbs, and other vegetables for a balanced and filling meal.

Conclusion

When it comes to the nutritional diet debate, the evidence is clear: both tomatoes and potatoes are beneficial additions to your diet. Far from being a source of inflammation for the general population, they are full of antioxidants, vitamins, and minerals that support heart health, immunity, and gut function. Key takeaways include focusing on healthy preparation methods, eating a variety of different types of produce, and being mindful of how cooking can alter their nutritional profile. So, don't shy away from these nutritious and delicious nightshade staples. Enjoy them baked, boiled, or stewed to reap the maximum health rewards. For further reading on managing nightshade sensitivity, consult reliable health resources.

How to get the most out of tomatoes and potatoes

Maximize lycopene absorption by cooking tomatoes. Cooking tomatoes in a healthy fat, like olive oil, helps your body absorb more of the powerful antioxidant, lycopene.
Boost resistant starch by chilling potatoes. Cooling cooked potatoes, such as for a potato salad, increases their resistant starch, which is beneficial for gut health.
Increase antioxidants by choosing colorful varieties. Opt for purple or red potatoes to get a dose of extra antioxidants called anthocyanins.
Prioritize healthy cooking methods. Baking, boiling, and roasting are far healthier choices than deep-frying, which adds unhealthy fats and calories.
Eat the skin for maximum fiber and minerals. Leaving the skin on your potatoes provides extra fiber and nutrients like potassium.
Address concerns about nightshades individually. While not inflammatory for most, monitor personal reactions through a food diary if you suspect a sensitivity.
Balance high GI potatoes with protein and fats. Pair potatoes with other food groups to moderate their impact on blood sugar levels.

Frequently Asked Questions

Yes, both tomatoes and potatoes are nutritious foods that can be part of a healthy diet. They provide a range of essential nutrients, and their health benefits are well-supported by research.

The idea that nightshades cause inflammation for everyone is a myth. For the vast majority of people, the anti-inflammatory antioxidants found in these vegetables outweigh any potential for irritation.

To maximize the absorption of lycopene, cook your tomatoes in a sauce or paste, and pair them with a healthy fat like olive oil. Sun-ripened tomatoes also tend to have more lycopene than those picked early.

The glycemic index of potatoes can vary based on variety and preparation. To minimize blood sugar spikes, pair them with protein and healthy fats, and consider cooling them after cooking to increase beneficial resistant starch.

Frying potatoes and tomatoes adds excess calories and unhealthy fats. For the healthiest option, stick to baking, boiling, or roasting these foods instead of frying.

Eating potatoes with the skin on increases your intake of fiber, potassium, and other beneficial nutrients. The skin of colorful potatoes contains the highest concentration of antioxidants.

The amount of solanine, a glycoalkaloid, in ripe tomatoes and properly stored, non-green potatoes is extremely low and not a concern. Always avoid eating green potatoes or the leaves and sprouts of these plants.