Is eating tomato paste healthy? A deep dive into its benefits and potential concerns

December 26, 2025 •

4 min read

Studies show that processed tomato products, like tomato paste, often contain significantly higher levels of the potent antioxidant lycopene than fresh tomatoes, potentially amplifying its health advantages.

Quick Summary

Tomato paste offers concentrated nutrients, notably the antioxidant lycopene, which is more bioavailable after cooking. However, its healthiness depends on the brand's additives, sodium levels, and how it's consumed.

Key Points

Lycopene Powerhouse: Processed tomato paste contains highly bioavailable lycopene, a potent antioxidant linked to heart health and cancer prevention.
Boosted Bioavailability: Cooking and adding healthy fats, like olive oil, significantly increases your body’s absorption of lycopene from tomato products.
Potential Drawbacks: Watch for added sodium and sugars in commercial brands and be aware of high acidity if you have acid reflux.
Versatile Flavor Enhancer: A small amount adds deep, concentrated flavor to sauces, soups, stews, and casseroles.
Smart Shopping: To maximize benefits, choose organic, unsalted varieties and store leftovers properly by freezing.

Unpacking the Nutritional Profile of Tomato Paste

Tomato paste is a concentrated form of cooked tomatoes, with the seeds and skin removed, creating a thick, rich base for many dishes. While fresh tomatoes are undoubtedly nutritious, the processing that creates tomato paste can, surprisingly, enhance the availability of certain key nutrients. This concentration process removes water, leaving behind a dense source of vitamins, minerals, and powerful antioxidants, making it a valuable addition to a healthy diet when chosen carefully.

The Antioxidant Powerhouse: Lycopene

Lycopene is the star nutrient in tomato paste, responsible for its deep red color and many of its health benefits. This potent antioxidant is a carotenoid that helps protect the body's cells from oxidative stress and free radical damage. What makes tomato paste particularly impressive is that cooking tomatoes and adding a small amount of fat significantly increases lycopene's bioavailability, meaning the body can absorb and use it more effectively. A study found that consuming tomato paste yielded 2.5 times the amount of lycopene in subjects' blood than fresh tomatoes.

Heart Health: Studies have linked high levels of lycopene to a reduced risk of heart disease, including heart attacks and strokes. It may help lower LDL (bad) cholesterol and protect the inner lining of blood vessels.
Cancer Prevention: Observational research suggests that high intake of tomatoes and tomato products, rich in lycopene, is associated with a lower risk of certain cancers, most notably prostate, lung, and stomach cancers.
Skin Protection: Tomato paste may even offer some protection against sun damage. One study showed that people who consumed tomato paste with olive oil daily for 10 weeks experienced 40% fewer sunburns.

Other Key Nutrients

Beyond lycopene, tomato paste provides several other important vitamins and minerals in a concentrated form:

Vitamin C: An essential antioxidant that supports the immune system and aids in muscle repair.
Vitamin K: Crucial for blood clotting and bone health.
Potassium: Important for regulating blood pressure and overall heart function.
B Vitamins: Includes folate (B9), which is vital for cell function and tissue growth, and other B vitamins that assist with metabolism.

Potential Drawbacks and Considerations

While packed with benefits, not all tomato paste is created equal, and there are a few considerations to keep in mind:

High Sodium and Added Sugar: Many commercially produced tomato pastes, and especially other tomato-based products, contain high levels of added sodium and sometimes sugar to enhance flavor. It's crucial to read nutrition labels and opt for brands with no added salt or sugar to maximize health benefits.
Acidity: The high acid content in tomatoes can trigger or worsen acid reflux and heartburn in sensitive individuals. Consuming it in moderation and pairing it with more alkaline foods can help mitigate these effects.
Storage: Unused canned tomato paste can pose a risk of botulism if not stored properly after opening. It should be refrigerated and used quickly or frozen in small portions, such as in an ice cube tray, for long-term storage.

Comparison: Tomato Paste vs. Fresh Tomatoes


Feature	Tomato Paste	Fresh Tomatoes
Lycopene Content	Very high due to concentration.	Lower and less concentrated.
Lycopene Bioavailability	Excellent; cooking and processing enhance absorption.	Moderate; fat is needed to significantly increase absorption.
Processing	Cooked, strained, and reduced; can have added ingredients.	Unprocessed; retains delicate, fresh flavor.
Vitamins	Concentrated source of vitamins C, K, B vitamins, and minerals.	Excellent source of vitamins, minerals, and dietary fiber.
Fiber Content	Lower than fresh tomatoes due to straining.	Higher, particularly in the skins.
Versatility	Ideal for thickening and intensifying flavor in sauces, stews, and soups.	Best for raw preparations like salads, sandwiches, and fresh salsas.
Shelf Life	Long shelf life when sealed; can be frozen after opening.	Perishable and must be used within a few days to a week.

How to Incorporate Tomato Paste Healthfully

Using tomato paste effectively means embracing its concentrated flavor without overdoing it on salt or sugar. Opt for unsalted or low-sodium varieties and use just a tablespoon to add a powerful punch of tomato flavor. It's a fantastic thickening and flavor-enhancing agent for soups, chili, stews, and casseroles. You can also combine it with herbs and olive oil to create a quick, rustic base for pasta sauce or pizza. For maximum lycopene absorption, always pair it with a healthy fat like olive oil, which is a common practice in Mediterranean cooking.

Conclusion: A Healthy Choice, with Conditions

In conclusion, eating tomato paste can be very healthy, largely due to its high concentration of bioavailable lycopene and other essential nutrients. The cooking process it undergoes actually makes the lycopene more accessible to the body than in fresh tomatoes. However, its overall healthiness is conditional on choosing a high-quality product—ideally organic, with no added salt or sugar. By being mindful of potential additives and acidity, and by using it strategically in moderation, tomato paste can be a valuable and nutritious component of a balanced diet, offering impressive antioxidant power and flavor in a small, versatile package. For more information on tomato nutrition, consult reputable sources like Healthline's Tomatoes 101 article.

Frequently Asked Questions

For maximizing lycopene absorption, tomato paste can be healthier than fresh tomatoes because the cooking and processing break down cell walls, making the antioxidant more bioavailable to your body.

The main benefits come from its concentrated lycopene content, a powerful antioxidant. It also provides vitamins C, K, potassium, and several B vitamins, supporting heart, bone, and immune health.

Yes, in moderation, but it's important to monitor sodium intake from store-bought versions. Opt for low or no-sodium options if you consume it regularly, and be mindful of its acidity if you have a sensitive stomach.

Look for products with minimal ingredients. The healthiest choice is typically an unsalted, organic tomato paste with no added sugars or preservatives.

No, heat actually improves the bioavailability of lycopene, the key antioxidant in tomatoes, by altering its chemical structure. This means your body can absorb more of it after the paste has been cooked.

Excessive consumption, especially of acidic canned versions, can cause or worsen acid reflux, heartburn, and digestive discomfort in some individuals. High sodium versions can also contribute to excessive sodium intake.

Once opened, tomato paste should be refrigerated and used within a few days. For longer storage, freeze it in small, portion-sized amounts, such as in an ice cube tray, and then transfer the cubes to a freezer bag.