Is cherry tomato healthier than tomato?

November 23, 2025 •

3 min read

According to research, cherry tomatoes can contain significantly higher concentrations of certain antioxidants, like carotenoids, than many other tomato varieties. But is cherry tomato healthier than tomato across the board, or is it more complex? We delve into the nutritional details to see how they stack up against their larger counterparts.

Quick Summary

This nutritional breakdown compares cherry tomatoes and regular tomatoes, examining differences in antioxidant and vitamin levels. Both are nutrient-dense foods, but subtle variations exist in their concentration of beneficial compounds, partly due to cherry tomatoes' higher skin-to-flesh ratio. It explores how cooking can alter the bioavailability of key nutrients and offers guidance on incorporating both effectively into a healthy diet.

Key Points

Nutrient Concentration: Cherry tomatoes often have a higher concentration of antioxidants like lycopene and beta-carotene due to their greater skin-to-flesh ratio, where many of these compounds are stored.
Processing Matters: Cooking tomatoes, regardless of variety, significantly increases the bioavailability and absorption of lycopene by the body.
Complementary Benefits: Eating a mix of raw cherry tomatoes (higher Vitamin C) and cooked regular tomatoes (higher available lycopene) provides a wider range of nutritional benefits.
Variety and Sourcing: The specific cultivar, ripeness, and growing conditions can influence nutrient levels more than the size difference, making a quality source important.
Both Are Healthy: There is no definitive "winner" in terms of overall health. Both cherry and regular tomatoes are nutrient-dense, contributing valuable vitamins and antioxidants to your diet.
Versatile Uses: Cherry tomatoes are great for snacking and salads, while regular tomatoes are perfect for sauces and cooking, allowing for varied consumption.

Cherry Tomato vs. Regular Tomato: A Nutritional Showdown

On the surface, all tomatoes may seem nutritionally similar, but a deeper dive reveals subtle yet important differences between cherry tomatoes and larger, regular tomatoes. Both are packed with vitamins, minerals, and antioxidants, but their size impacts the concentration of these beneficial compounds. The ultimate conclusion depends on how you measure and prepare them.

The Antioxidant Advantage: A Case for Concentration

The primary nutritional difference lies in the concentration of certain phytonutrients. Cherry tomatoes, with their higher skin-to-flesh ratio, tend to be richer in antioxidants like lycopene and beta-carotene. For example, one study found that cherry tomatoes contained higher levels of lycopene, and their antioxidant activity was significantly higher than several other cultivars. This is because many antioxidants are concentrated in the skin.

Key Nutrients and Bioavailability

When comparing the nutritional profiles, both tomato types are excellent sources of key vitamins and minerals. However, some studies indicate cherry tomatoes may have an edge in specific areas. The way tomatoes are prepared also dramatically affects nutrient bioavailability.

Vitamin C: While both are good sources, cherry tomatoes can sometimes contain a higher concentration of ascorbic acid (Vitamin C) on a weight-for-weight basis compared to common larger varieties.
Lycopene: A powerful antioxidant, lycopene is more readily absorbed by the body when tomatoes are cooked. While cherry tomatoes may have more lycopene raw due to their concentrated nature, cooked tomato products like sauces can offer higher bioavailability of this specific nutrient.
Folate: Some analyses have found higher levels of folate in cherry tomatoes.

Comparison Table: Cherry vs. Regular Tomato


Feature	Cherry Tomatoes	Regular Tomatoes (e.g., Roma, Beefsteak)
Nutrient Density	Higher concentration of antioxidants and vitamins per gram due to higher skin-to-flesh ratio.	Lower concentration of antioxidants per gram, but more total volume per serving.
Antioxidants	Higher levels of lycopene, beta-carotene, and other carotenoids in the skin and pulp.	High levels of lycopene, but generally less concentrated than in cherry varieties.
Vitamin C	Can be richer in ascorbic acid (Vitamin C) compared to larger varieties.	Still a good source of Vitamin C, though potentially less concentrated per weight.
Fiber	A good source of dietary fiber, especially when eaten raw and whole.	Also contains fiber, but per-weight content may be slightly less concentrated.
Culinary Uses	Ideal for snacking, salads, and roasting whole. Their concentrated flavor is a highlight.	Excellent for sauces, slicing, sandwiches, and cooking applications where size matters.

The Impact of Processing

It's important to remember that nutritional values are not static and can change based on processing. Cooking tomatoes, for instance, breaks down cell walls, making the lycopene more accessible for the body to absorb. While this can cause some vitamin C loss, the boost in lycopene availability is a significant health benefit. This means both raw cherry tomatoes and cooked regular tomatoes offer distinct advantages.

For a balanced intake, incorporating both fresh, raw cherry tomatoes for their Vitamin C and concentrated raw antioxidants, and cooked regular tomatoes for maximized lycopene absorption is a highly effective strategy.

Sourcing and Variety Matter

Beyond just the type of tomato, factors like ripeness, growing conditions, and storage significantly influence nutrient content. A perfectly ripe, locally grown tomato of any variety will almost certainly be more nutrient-dense than an underripe, long-shipped alternative. When choosing your tomatoes, focus on quality and freshness, regardless of size.

Conclusion: So, Is Cherry Tomato Healthier than Tomato?

In a direct, gram-for-gram comparison, a ripe cherry tomato often has a higher concentration of antioxidants and certain vitamins, largely due to its greater skin-to-flesh ratio. However, this does not mean regular tomatoes are unhealthy. A serving of regular tomatoes can provide an equal or greater total quantity of nutrients due to the larger volume. The healthiest approach is not to choose one over the other but to enjoy both in a balanced diet. Consume a mix of raw cherry tomatoes and cooked regular tomatoes to maximize your intake of various vitamins and potent antioxidants like lycopene. Both are excellent choices for a healthy lifestyle.

For more detailed information on nutrient comparisons, consult scientific resources such as the National Institutes of Health.

Frequently Asked Questions

On a gram-for-gram basis, cherry tomatoes can have a higher concentration of lycopene, especially in the skin. However, cooking any tomato variety can make its lycopene more available for the body to absorb.

Cherry tomatoes tend to have a slightly higher water content than larger, regular tomatoes, which contributes to their juicier, crunchier texture. They are a good way to stay hydrated due to their high water content.

Both cherry and regular tomatoes are beneficial for heart health due to their lycopene, potassium, and fiber content. The total amount of these nutrients consumed is more important than the tomato variety.

Yes, different colored cherry tomatoes have varying antioxidant profiles. Red varieties are typically high in lycopene, while orange ones might have more beta-carotene and purple varieties contain anthocyanins.

It is best to eat both. Eating tomatoes raw preserves the Vitamin C content, while cooking them significantly increases the bioavailability of lycopene.

Some studies suggest that cherry tomatoes can contain a higher concentration of ascorbic acid (Vitamin C) on a weight-for-weight basis compared to larger varieties. However, both are excellent sources.

The choice depends on your preference and dietary goals. If you want a concentrated burst of raw nutrients and antioxidants in a snack or salad, choose cherry tomatoes. For sauces and cooked meals, using larger tomatoes is often more practical, and cooking enhances lycopene absorption.