Is it good to have tomato soup every day?

December 6, 2025 •

4 min read

According to a 2020 study in the journal Public Health Nutrition, high consumption of cooked tomato products, rich in lycopene, is associated with a lower risk of certain cancers. This sheds light on why many people wonder if enjoying tomato soup daily is a healthy habit or a risk.

Quick Summary

Daily tomato soup can be beneficial for health due to high lycopene and nutrients, but potential risks depend heavily on whether it is homemade or canned. Canned options often contain excessive sodium and additives, while homemade versions can be highly nutritious. A balanced diet should include variety to ensure all nutritional needs are met.

Key Points

Daily soup intake: Can be part of a healthy routine if you focus on homemade, low-sodium recipes to avoid excessive salt and sugar.
Rich in lycopene: Cooked tomatoes in soup provide a high concentration of the antioxidant lycopene, which supports heart health and may reduce cancer risk.
Potential for high sodium: Canned and pre-packaged tomato soups are often very high in sodium, a risk factor for high blood pressure.
Impact on digestion: The high acidity of tomatoes can trigger or worsen symptoms of acid reflux in sensitive individuals.
Variety is key: Limiting your daily intake to just one food, including tomato soup, risks a diet that lacks the diversity of nutrients needed for optimal health.
Make it homemade: Preparing your own tomato soup is the best way to control sodium and sugar content while maximizing nutritional benefits.

The Health Benefits of Tomato Soup

Tomato soup can be a powerhouse of nutrition, especially when made from fresh, high-quality ingredients. The primary health benefits come from its high concentration of vitamins, minerals, and antioxidants.

A Rich Source of Lycopene and Antioxidants

Tomatoes are packed with lycopene, a powerful antioxidant that becomes more bioavailable—or more easily absorbed by the body—when cooked.

Antioxidant Protection: Lycopene, alongside other antioxidants like Vitamin C and E, helps neutralize harmful free radicals that cause oxidative stress, which is linked to chronic diseases like heart disease and cancer.
Cancer-Fighting Properties: Research suggests a link between high lycopene intake and a reduced risk of certain cancers, particularly prostate and breast cancer.

Support for Heart Health and Blood Pressure

Daily consumption of tomato soup may contribute to cardiovascular wellness.

Lowers Cholesterol: The lycopene and Vitamin C in tomatoes can help reduce total and LDL ("bad") cholesterol levels, key risk factors for heart disease.
Regulates Blood Pressure: Tomatoes are high in potassium, which helps maintain healthy blood pressure levels and supports heart function.

Benefits for Skin, Vision, and Bone Health

Beyond internal organ support, the nutrients in tomato soup offer visible and foundational benefits.

Healthy Skin: Beta-carotene and lycopene provide natural protection against sun damage, helping to protect skin from UV-induced damage.
Improved Vision: The high Vitamin A content, along with carotenoids, can reduce the risk of age-related macular degeneration.
Stronger Bones: Vitamin K and calcium in tomatoes are crucial for bone mineralization and density, reducing the risk of osteoporosis.

Potential Downsides of Daily Tomato Soup

While the benefits are numerous, a daily dose of tomato soup, particularly store-bought versions, comes with potential drawbacks.

High Sodium and Added Sugar

Most canned and pre-packaged tomato soups contain shockingly high levels of sodium and can include added sugars and preservatives to enhance flavor and shelf-life.

Sodium: A single can of tomato soup can contain a significant portion of your daily recommended sodium intake. Regular excessive sodium intake is linked to high blood pressure, and long-term consumption can damage the kidneys, heart, and blood vessels.
Added Sugars: Some manufacturers add high fructose corn syrup or other sugars, which can contribute to unwanted calorie intake and other health issues over time.

Risk of Acid Reflux

Tomatoes are naturally acidic, which can be a trigger for individuals with gastroesophageal reflux disease (GERD). For these people, daily consumption could worsen symptoms like heartburn and indigestion.

Lack of Dietary Variety

Exclusively relying on one food, even a healthy one, can lead to nutrient deficiencies. A balanced diet should include a wide range of fruits, vegetables, proteins, and grains to provide the full spectrum of vitamins, minerals, and other compounds your body needs.

Comparison: Homemade vs. Canned Tomato Soup

When considering daily consumption, the preparation method is a major factor. This table highlights the key differences.


Feature	Homemade Tomato Soup	Canned Tomato Soup
Sodium Content	Very low; controlled by the cook	Very high; used as a preservative and flavor enhancer
Added Sugars	None, unless deliberately added	Often contains high fructose corn syrup or other sugars
Nutrient Value	Maximum nutrients from fresh, raw ingredients	Lower nutrient value due to processing and heat
Preservatives	None	Contains preservatives for long shelf-life
Control over Ingredients	Full control; can add extra vegetables, herbs	Limited control; fixed recipe
Lycopene Availability	High; cooking releases and increases bioavailability	High; processing and cooking also release lycopene

Making Daily Tomato Soup a Healthy Choice

To reap the benefits without the risks, focus on making your own soup from scratch.

Use fresh ingredients: Start with fresh tomatoes, onions, garlic, and herbs like basil for maximum flavor and nutrition.
Go low-sodium: Opt for a low-sodium vegetable or chicken broth as your base to avoid excess salt.
Add more nutrients: Boost the nutritional profile with extra vegetables, lentils, or lean protein like chickpeas to make it a more complete and satisfying meal.
Avoid cream: For a healthier, lower-fat option, use a small amount of Greek yogurt or a milk alternative for creaminess instead of heavy cream.

Conclusion

In conclusion, having tomato soup every day can be a beneficial practice, but only if you are mindful of its preparation. A homemade, low-sodium version provides a significant dose of antioxidants, vitamins, and minerals that support heart, bone, skin, and vision health. Conversely, regular consumption of most canned tomato soups, which are often laden with salt and sugar, can undermine these health benefits and pose risks for blood pressure and acid reflux. For a truly healthy daily habit, prioritize homemade soup as part of a varied and balanced diet. It’s the conscious choices about what goes into your soup bowl that determine its ultimate impact on your long-term health.

Frequently Asked Questions

Daily tomato soup, especially homemade, provides a powerful dose of antioxidants like lycopene, and essential vitamins (A, C, K) and minerals (potassium). These can help with heart health, skin protection, and stronger bones, along with potential cancer-fighting properties.

Yes, daily consumption of canned tomato soup can be harmful due to its typically high sodium content. Excessive sodium intake is linked to high blood pressure and other cardiovascular risks. Many canned versions also contain high fructose corn syrup and preservatives.

Yes, for individuals with GERD or acid reflux, the high acidity of tomatoes can worsen symptoms like heartburn. It is advisable for those with sensitivity to monitor their intake or avoid it daily.

Tomato soup is generally low in calories and high in water and fiber, which can promote feelings of fullness. While it doesn't cause weight loss on its own, it can be a filling, low-calorie meal that supports weight management as part of a balanced diet.

Yes, homemade tomato soup is almost always the healthier option. It allows you to control the amount of sodium and sugar, use fresh ingredients, and add other nutritious components like herbs and vegetables.

For most people, the lycopene in tomatoes is safe and beneficial. However, extremely high intakes of lycopene-rich foods could potentially cause mild side effects like digestive upset, but this is rare with normal food consumption.

The best way is to use fresh, ripe tomatoes, a low-sodium broth, and fresh herbs. Avoid adding heavy cream; instead, use a small amount of Greek yogurt or a plant-based milk for a creamy texture. Adding other vegetables or legumes can further boost nutrition.