Are Tomatoes or Red Bell Peppers Healthier? A Detailed Nutritional Breakdown

October 31, 2025 •

3 min read

According to nutrition data, a single cup of chopped red bell pepper contains over double the Vitamin C found in a medium tomato. This surprising fact immediately raises the question: are tomatoes or red bell peppers healthier, and what other nutritional differences do they hold? Both are red, versatile, and packed with nutrients, but a closer look reveals distinct profiles worth understanding for a balanced diet.

Quick Summary

This article compares the nutritional content of red bell peppers and tomatoes, detailing their vitamin, antioxidant, and mineral profiles. It explains the specific health benefits of each and provides a practical comparison to help inform dietary choices.

Key Points

Red Bell Peppers Win on Vitamin C: A cup of chopped red bell pepper provides over double the daily Vitamin C needs, far surpassing the amount in a tomato.
Tomatoes are King of Lycopene: Tomatoes are the primary source of lycopene, an antioxidant linked to a lower risk of heart disease and prostate cancer.
Antioxidant Variety Matters: Red bell peppers are rich in capsanthin and other flavonoids, while tomatoes offer concentrated lycopene; both are valuable antioxidants.
Cooking Affects Nutrients Differently: Cooking increases lycopene absorption from tomatoes, while eating raw red bell peppers preserves their heat-sensitive Vitamin C.
Both are Excellent Dietary Additions: Choosing one over the other is unnecessary; incorporating both into your diet offers a wider range of essential vitamins and antioxidants.
Preparation Maximizes Benefits: To get the most from both, use raw red bell peppers and cook your tomatoes to optimize nutrient absorption.
Nutrient Synergy is Key: The combination of different plant compounds from both vegetables provides broader health benefits than relying on just one.

Comparing the Nutritional Powerhouses

While both tomatoes and red bell peppers are lauded for their health benefits, a direct comparison uncovers where each truly shines. Both are low in calories and fat, making them excellent additions to a healthy diet. However, their concentration of specific vitamins and antioxidants differs significantly, leading to unique health advantages for each.

The Antioxidant Advantage: Lycopene vs. Capsanthin

Tomatoes are most famous for their high concentration of lycopene, a powerful carotenoid antioxidant that gives them their red color. Lycopene has been extensively studied for its potential role in reducing the risk of heart disease and certain cancers, particularly prostate cancer. Interestingly, cooking tomatoes and consuming them with a small amount of fat can increase the body's ability to absorb this vital nutrient.

Red bell peppers, on the other hand, boast their own potent antioxidant: capsanthin. This is the primary carotenoid responsible for their brilliant red hue and is a key factor in their high antioxidant activity. Red bell peppers also contain high levels of other antioxidants, including quercetin and luteolin, which are associated with reduced inflammation and protection against chronic diseases.

The Vitamin C Power Play

Here is where red bell peppers truly pull ahead. A single chopped cup of red bell pepper provides more than 200% of the daily recommended intake for Vitamin C, making it one of the richest sources available. This is significantly more than a single tomato, which provides around 27% of the daily recommendation. Vitamin C is a critical antioxidant that supports the immune system, aids in iron absorption, and is crucial for skin health and collagen production.

A Look at Other Key Nutrients

Beyond the headline-grabbing vitamins, both offer a range of other essential nutrients. Red bell peppers contain high levels of Vitamin E, which protects cells from damage and further boosts immune function. They also offer more Vitamin B6 and folate compared to tomatoes. Tomatoes, however, provide a good amount of potassium, which is important for heart health and blood pressure regulation.

Cooking and Nutrient Absorption

How you prepare these two foods can also affect their nutritional impact. As mentioned, cooking tomatoes can increase the bioavailability of lycopene. Conversely, the high Vitamin C content in red bell peppers is sensitive to heat, so eating them raw is the best way to maximize your intake of this specific vitamin. A mix of raw and cooked preparation for both vegetables is the best strategy to reap all their benefits.

Comparison Table: Tomatoes vs. Red Bell Peppers (per 100g raw)


Nutrient	Tomatoes (approx.)	Red Bell Peppers (approx.)
Calories	18 kcal	31 kcal
Carbohydrates	3.9 g	6.0 g
Fiber	1.2 g	2.1 g
Vitamin C	13.7 mg	127.7 mg
Vitamin E	0.54 mg	1.58 mg
Beta-Carotene	449 µg	1624 µg
Lycopene	~2573 µg	Absent (primarily)
Capsanthin	Absent	High concentration
Potassium	237 mg	211 mg

Making the Right Choice for Your Diet

There is no single winner in the great tomato versus red bell pepper debate. The "healthier" option depends entirely on your specific nutritional needs. If you are looking for a massive boost of Vitamin C to support your immune system or enhance skin health, red bell peppers are the clear frontrunner. If your focus is on increasing your intake of lycopene, particularly with a goal toward heart or prostate health, tomatoes are the best choice. Incorporating both into your diet ensures a wider spectrum of antioxidants and vitamins. The key is variety, and both offer distinct benefits that are valuable for a well-rounded diet. Consider using raw red bell peppers in salads and stir-fries, and cooked tomatoes in sauces and soups to maximize their respective nutritional strengths. For more authoritative dietary guidance, the Dietary Guidelines for Americans provides excellent resources.

Conclusion: A Healthy Tie

Ultimately, both tomatoes and red bell peppers are exceptionally healthy, nutrient-dense foods. Red bell peppers hold the edge in Vitamin C and certain carotenoids, while tomatoes are the star for lycopene content. Their differences make them complementary, not competitive. Rather than choosing one over the other, the best approach is to enjoy both regularly in your meals to benefit from their unique and powerful nutritional profiles. A balanced diet filled with a variety of colorful fruits and vegetables is always the healthiest option.

Frequently Asked Questions

A red bell pepper has slightly more calories than a tomato due to its higher sugar content, but both are very low in calories overall.

To get the maximum Vitamin C, it is best to eat red bell peppers raw, as the nutrient is sensitive to heat. However, they are nutritious whether cooked or raw.

No, cooking tomatoes actually increases the bioavailability of lycopene, the key antioxidant, making it easier for the body to absorb. However, some Vitamin C may be lost during the process.

Lycopene is a powerful antioxidant found in high concentrations in tomatoes. It is known for its role in fighting free radicals and potentially reducing the risk of heart disease and some cancers.

While tomatoes contain some Vitamin C, a single medium tomato provides less than a third of the daily recommended intake. Red bell peppers are a far more potent source.

While red bell peppers contain other powerful antioxidants, they do not contain significant amounts of lycopene. That antioxidant is primarily associated with tomatoes.

Both are beneficial, but red bell peppers are superior for immediate immune support due to their exceptionally high Vitamin C content.