How healthy are plum tomatoes?

December 6, 2025 •

3 min read

Plum tomatoes, also known as Roma tomatoes, contain significant levels of Vitamin C and K, essential nutrients for overall health. But how healthy are plum tomatoes really, and what specific advantages do they offer over other varieties?

Quick Summary

Plum tomatoes are a nutritional powerhouse, packed with antioxidants like lycopene, vitamins, and minerals. They offer a range of health benefits, including supporting heart health, reducing cancer risk, and aiding digestion.

Key Points

Lycopene Powerhouse: Plum tomatoes are exceptionally rich in lycopene, a potent antioxidant that becomes more available when cooked.
Heart Health Ally: Their high potassium and antioxidant content support cardiovascular health by helping to lower bad cholesterol and blood pressure.
Cancer Risk Reducer: Regular consumption is linked to a lower risk of certain cancers, particularly prostate cancer, due to lycopene's cellular protective effects.
Digestive Support: The dietary fiber and compounds in plum tomatoes promote beneficial gut bacteria and aid in healthy digestion.
Skin and Vision Booster: Carotenoids like lycopene and beta-carotene provide protection for your skin and eyes against oxidative damage and blue light.

The Nutritional Profile of Plum Tomatoes

Plum tomatoes, with their dense flesh and concentrated flavor, are more than just a culinary staple for sauces and pastes; they are also packed with vital nutrients. A typical 100-gram serving of raw plum tomato is rich in essential vitamins and minerals.

Key Vitamins and Minerals

Vitamin C: A powerful antioxidant that supports the immune system and protects cells from damage caused by free radicals.
Vitamin K: Important for blood clotting and promoting strong, healthy bones.
Potassium: An essential mineral for maintaining healthy blood pressure and proper heart function.
Folate (Vitamin B9): Crucial for cell function and tissue growth, and particularly important during pregnancy.
Beta-carotene: A precursor to Vitamin A, which is essential for vision and skin health.

Lycopene: The Star Antioxidant

The vibrant red color of plum tomatoes is a visual indicator of their high lycopene content, a potent antioxidant. Lycopene is especially concentrated in the skin and becomes more bioavailable when the tomatoes are cooked. This is why processed tomato products like sauce, paste, and ketchup are such rich sources of lycopene in many diets. Combining cooked tomatoes with a healthy fat, such as olive oil, can increase your body's absorption of this beneficial compound even more.

Health Benefits of Consuming Plum Tomatoes

Supporting Cardiovascular Health

Tomatoes, including the plum variety, contribute significantly to heart health. Research has shown that a high intake of lycopene is linked to a lower risk of heart attacks and strokes. The potassium content also plays a role in managing blood pressure, while other antioxidants protect blood vessels from oxidative stress and inflammation.

Aiding in Cancer Prevention

Several studies suggest that a diet rich in tomatoes may help reduce the risk of certain cancers, particularly prostate cancer. The antioxidant action of lycopene and other compounds can help fight cellular damage that leads to cancer development. Plum tomatoes also contain beneficial fiber and vitamin C, which further contribute to their cancer-preventing properties. You can explore the extensive research on tomatoes and cancer prevention by visiting the National Institutes of Health (NIH).

Improving Digestion and Gut Health

Plum tomatoes are a good source of dietary fiber, which is crucial for a healthy digestive system. Both the soluble and insoluble fiber present help regulate bowel movements and support overall gut health. Recent studies have also shown that tomato consumption can promote the growth of beneficial gut microbes, which aids in digestion and reduces gut inflammation.

Promoting Eye and Skin Health

Beyond their internal benefits, the carotenoids like lycopene, lutein, and beta-carotene found in plum tomatoes are great for eye health. These compounds protect against blue light emitted by digital devices and may reduce the risk of age-related macular degeneration. Lycopene and other antioxidants also help protect skin from sun damage and cellular damage, contributing to a healthier, more vibrant complexion.

Plum Tomatoes vs. Round Tomatoes: A Nutritional Comparison

While all tomato varieties offer health benefits, there are subtle differences in their nutritional content and best uses.


Feature	Plum Tomatoes	Round Tomatoes
Texture	Firmer, meatier flesh	Juicier, higher water content
Seed Count	Fewer seeds	More seeds
Lycopene	High, especially when cooked	High, depending on ripeness
Fiber	Good source of dietary fiber	Good source of dietary fiber
Potassium	Good source of potassium	Good source of potassium
Best Use	Sauces, paste, roasting, canning	Salads, slicing, sandwiches

Ways to Include Plum Tomatoes in Your Diet

There are numerous ways to enjoy the health benefits of plum tomatoes:

Homemade Sauces: Their low water content and meaty texture make them perfect for rich, flavorful pasta sauces.
Roasted: Toss with olive oil and herbs for a delicious and healthy side dish.
Salsas and Bruschetta: Use fresh, finely diced tomatoes for a tangy topping.
Soup: Simmer them with stock and vegetables for a warm, comforting soup.
Sun-Dried: Preserving them this way concentrates their nutrients and flavor.

Conclusion

Plum tomatoes are an exceptionally healthy addition to any diet, offering a wealth of vitamins, minerals, and powerful antioxidants. Their high lycopene content, in particular, contributes to a reduced risk of heart disease and certain cancers, while their fiber supports digestive health. Whether enjoyed raw in salads or cooked into sauces, plum tomatoes provide a delicious and effective way to boost your overall health. To maximize the absorption of lycopene, remember to cook them and pair with a source of healthy fat like olive oil. Ultimately, incorporating a variety of tomatoes into your diet, including the versatile plum tomato, is a simple yet impactful way to improve your nutritional intake.

Frequently Asked Questions

Plum tomatoes are healthy both ways, but cooking them significantly increases the bioavailability of lycopene, making it easier for your body to absorb this powerful antioxidant.

Yes, canned plum tomatoes retain many of their nutrients, and the cooking process involved in canning actually makes the lycopene more accessible for your body to use. Choose low-sodium options for a healthier choice.

Nutritionally, plum and round tomatoes are very similar, both offering great benefits. However, plum tomatoes have denser flesh and fewer seeds, making them preferable for sauces and pastes, while round tomatoes are juicier and often used fresh in salads.

Yes, the high concentration of carotenoids, including lycopene, helps protect your skin from sun damage and fights against cellular damage, contributing to a healthy complexion.

Absolutely. Plum tomatoes contain dietary fiber that supports regular digestion. Research also indicates that consuming tomatoes can promote a healthier balance of bacteria in your gut.

Tomatoes are generally safe, but their acidity can trigger or worsen symptoms of acid reflux (GERD) in some individuals. If you have this condition, you may need to monitor your intake.

To maximize benefits, cook your plum tomatoes to increase lycopene absorption and pair them with a healthy fat like olive oil. This is especially effective when making sauces or roasting them.