Do Tomatillos Have Any Health Benefits?

November 11, 2025 •

4 min read

Native to Mexico, the tomatillo has been cultivated for longer than the standard tomato and is a staple in many Mexican dishes. Rich in powerful antioxidants, fiber, and essential vitamins, do tomatillos have any health benefits and offer nutritional value beyond just being an ingredient for salsa verde?

Quick Summary

Tomatillos are nutrient-dense, low-calorie fruits loaded with antioxidants like withanolides, vitamins, and minerals. They offer a range of health benefits, including boosting immunity, improving digestion, supporting eye health, aiding weight loss, and promoting cardiovascular wellness.

Key Points

Antioxidant-Rich: Tomatillos contain potent withanolides that fight free radicals and possess anti-inflammatory and potential anti-cancer properties.
Digestive Aid: The high dietary fiber content promotes healthy digestion, prevents constipation, and helps regulate blood sugar levels.
Immunity Booster: Rich in Vitamin C, tomatillos stimulate white blood cell production to strengthen the immune system and help fight infections.
Vision Protection: Loaded with beta-carotene, lutein, and zeaxanthin, they help protect against age-related macular degeneration and cataracts.
Weight Management: Low in calories and high in fiber, tomatillos promote satiety and can support weight loss efforts.
Heart Health Support: Their potassium content acts as a vasodilator, helping to manage blood pressure and reduce strain on the cardiovascular system.

The Powerful Nutritional Profile of Tomatillos

While often mistaken for small green tomatoes, tomatillos are a distinct fruit from the nightshade family and offer a unique nutritional package. These little green spheres are packed with vitamins, minerals, and potent antioxidant compounds that contribute to several health advantages. Beyond being a delicious base for salsa, incorporating them into your diet can support your body in numerous ways.

Antioxidant Powerhouse: The Role of Withanolides

One of the most notable health benefits of tomatillos comes from their rich supply of unique antioxidant phytochemicals known as withanolides. These compounds have been the subject of research for their potential anti-cancer and anti-inflammatory properties. Withanolides combat oxidative stress by neutralizing harmful free radicals in the body, which can contribute to chronic diseases and cellular damage. Some studies have investigated their effectiveness against certain types of cancers, including breast and liver cancer, showing promising results in preclinical tests.

Digestive Health and Fiber

Tomatillos are a fantastic source of dietary fiber, with a single cup providing a significant portion of your daily recommended intake. Fiber is crucial for maintaining a healthy digestive system, as it adds bulk to stool and promotes regular bowel movements. This can help prevent common issues like constipation, cramping, and bloating. For those with diabetes, fiber is particularly beneficial because it helps regulate the release of glucose into the bloodstream, which is vital for maintaining stable blood sugar levels.

Boosting Immunity and Fighting Inflammation

The high vitamin C content in tomatillos is a major booster for the immune system. This essential vitamin stimulates the production of white blood cells, which are the body's primary defense against infections and pathogens. In addition to vitamin C, the anti-inflammatory properties of withanolides may help reduce inflammation throughout the body. Chronic inflammation is a key factor in many diseases, so including anti-inflammatory foods like tomatillos in your diet is a proactive step toward better health.

Enhancing Eye Health

Tomatillos are a source of vitamin A and carotenoids such as beta-carotene, lutein, and zeaxanthin, which are essential for vision. Beta-carotene acts as an antioxidant, while lutein and zeaxanthin are particularly important for protecting the retina from damage caused by blue light exposure. Consistent consumption of foods rich in these compounds can help prevent age-related macular degeneration and cataracts.

Weight Management and Energy Levels

With their high fiber content and low-calorie count, tomatillos are an ideal addition to a weight management diet. The fiber helps you feel full and satisfied for longer, reducing the urge to snack between meals. Additionally, tomatillos contain niacin, a B-family vitamin that plays a key role in converting food into usable energy for the body. This can provide a sustained energy boost, preventing the fatigue often associated with dieting.

Comparison: Tomatillos vs. Tomatoes


Feature	Tomatillos	Tomatoes
Antioxidants	Rich in unique withanolides, beta-carotene, lutein, and zeaxanthin	High in lycopene, a powerful antioxidant
Flavor	Tart, acidic, and slightly citrusy	Sweet and juicy
Texture	Firm flesh	Softer, juicier flesh
Cultivation	Longer cultivated in Mexico, part of the nightshade family	Native to Mexico and the Americas
Nutrient Richness	Higher in fiber and niacin; richer in most minerals and B-vitamins compared to tomatoes	Higher in Vitamin A and Vitamin C than tomatillos on a per-serving basis

Versatile Ways to Incorporate Tomatillos

There are many ways to add tomatillos to your meals and enjoy their health benefits. One of the most popular uses is in a classic salsa verde, but the possibilities are endless.

Ideas for using tomatillos:

Salsa Verde: Blend roasted or raw tomatillos with cilantro, onion, garlic, and jalapeños for a fresh, zesty salsa.
Sauces and Stews: Use them as a base for rich, tangy sauces for chicken, fish, or pork. They can also add a unique flavor to chili or stews.
Salads: Dice raw tomatillos and add them to salads for a burst of citrusy flavor and a satisfying crunch.
Roasted Side Dish: Roast whole or halved tomatillos with other vegetables like bell peppers and onions to create a flavorful side dish.
Soups: Add tomatillos to soups for extra nutrients and a layer of bright, tangy flavor.
Smoothies: For the more adventurous, a few raw tomatillos can add a tangy twist to green smoothies, similar to how kiwi or green apples might be used.

Conclusion: More Than Just a Salsa Ingredient

Tomatillos are far more than just the base of a beloved sauce. They are a nutrient-dense food that offers significant health benefits, from their unique antioxidant compounds to their high fiber and vitamin content. By incorporating them into your regular diet, you can support your digestive system, boost your immune function, protect your vision, and assist with weight management. Whether you enjoy them raw, roasted, or blended into a sauce, tomatillos are a simple yet powerful way to enhance your overall health.

For more information on the nutrient content and health properties of tomatillos, consult resources from organizations like the American Heart Association.

Frequently Asked Questions

While similar in appearance, tomatillos are botanically distinct from green tomatoes. Tomatillos are typically more tart and have a firmer flesh, and they are protected by a paper-like husk that must be removed before eating. They also contain different antioxidant compounds; tomatillos have withanolides, while red tomatoes are known for lycopene.

Yes, tomatillos are members of the nightshade family, along with tomatoes, eggplants, and peppers. While some individuals with specific sensitivities might experience issues with nightshades, tomatillos generally have low levels of alkaloids.

Tomatillos can be enjoyed both raw and cooked. Raw tomatillos have a sharp, tart flavor, while cooking them mellows their acidity and enhances their flavor. The choice depends on your recipe and preference.

Yes, tomatillos can be beneficial for weight loss. They are low in calories but high in dietary fiber, which helps you feel full longer and reduces overall calorie intake.

The key antioxidant compound in tomatillos is a unique phytochemical group called withanolides. These compounds have been studied for their anti-cancer and anti-inflammatory effects.

Before preparing, remove the papery husk and wash the sticky film off the fruit. They can then be chopped raw for salsas, roasted, or simmered into sauces and stews.

You can use tomatillos as a substitute for a tarter, more acidic flavor profile. However, their unique taste and texture are different from tomatoes, so the resulting dish will have a distinct flavor.