Is Tomato Puree Healthy to Eat? Unpacking Its Nutritional Value

October 29, 2025 •

4 min read

According to scientific studies, the heat processing of tomatoes actually increases the bioavailability of the antioxidant lycopene, making tomato puree a powerful source of this beneficial compound. However, the healthiness of the final product depends heavily on its processing and added ingredients, which is why it's important to ask: is tomato puree healthy to eat?

Quick Summary

Tomato puree is a nutritious addition to a healthy diet, particularly for its high concentration of the antioxidant lycopene, which is more easily absorbed by the body after cooking. The benefits, however, vary significantly between homemade versions and many store-bought options that can contain excessive sodium, sugar, and preservatives.

Key Points

Lycopene-Rich: Tomato puree is a concentrated source of the powerful antioxidant lycopene, which is more bioavailable and easily absorbed by the body after cooking.
Heart Health Promoter: The antioxidants and potassium in tomato puree can help lower 'bad' LDL cholesterol and protect against cardiovascular disease.
Vitamin and Mineral Source: Good quality puree provides essential vitamins like C, K, and A, along with important minerals such as potassium and iron.
Homemade vs. Store-Bought: While homemade puree retains more fiber and avoids additives, many commercial options contain high levels of sodium, sugar, and preservatives.
Consider Digestive Sensitivities: The acidity of tomato puree can trigger heartburn or exacerbate GERD symptoms in sensitive individuals.
Fat Increases Absorption: Pairing tomato puree with a healthy fat like olive oil can significantly boost the body's absorption of lycopene.
Label Reading is Key: Always check the ingredients list on canned purees to ensure you are choosing a product with minimal additives and low sodium.

The Nutritional Power of Tomato Puree: More Than Just a Base

Beyond being a kitchen staple, tomato puree is a concentrated source of nutrients with notable health benefits. While fresh tomatoes are undoubtedly healthy, the process of cooking and pureeing can unlock certain advantages, particularly related to the antioxidant lycopene. The nutritional profile of a plain, unseasoned puree is packed with essential vitamins, minerals, and antioxidants, making it a valuable addition to many recipes.

A Lycopene Powerhouse

Lycopene, the carotenoid responsible for the red color in tomatoes, is a potent antioxidant known for its ability to fight free radicals and reduce oxidative stress. While present in fresh tomatoes, the cooking process involved in making puree breaks down the tomato's cell walls, making the lycopene more available for the body to absorb. This increased bioavailability is a key reason why processed tomato products like puree and paste are considered excellent dietary sources of lycopene. Regularly consuming this antioxidant has been linked to potential health benefits, including a reduced risk of heart disease and certain types of cancer.

Rich in Essential Vitamins and Minerals

High-quality tomato puree is not just about lycopene. It also provides a significant dose of other vital nutrients. A cup of plain, canned tomato puree can offer a good percentage of the Daily Value for potassium, iron, and fiber. It is also a source of vitamin C, vitamin K, and folate. For instance, potassium is crucial for blood pressure regulation and heart health, while vitamin C is an antioxidant that supports immune function. However, it is important to note that straining the skin and seeds, a common practice in commercial processing, can reduce the fiber and vitamin C content compared to homemade versions that include the whole fruit.

Fresh vs. Canned: How to Choose a Healthy Tomato Puree

The health benefits of tomato puree are contingent on the specific product you choose. There is a significant difference between homemade puree and many of the commercially available canned varieties. The key is to be a discerning consumer and always check the ingredients list.

The Additive Problem in Commercial Puree

Many store-bought tomato purees, particularly cheaper brands, use additives to enhance flavor, color, or shelf life. Consumers should be wary of these hidden ingredients that can undermine the product's health benefits. Common offenders include:

High-fructose corn syrup: This highly processed sweetener contributes to added sugar intake, increasing the risk of obesity, type 2 diabetes, and other metabolic issues.
Excessive sodium: Many commercial purees are high in sodium, which can negatively impact blood pressure and cardiovascular health. Look for low-sodium or no-salt-added versions.
Preservatives: Chemicals like sodium benzoate are sometimes added to extend shelf life but have been linked to potential health concerns.

The Benefits of Homemade Puree

For maximum nutritional value and control over ingredients, making your own tomato puree is the best option. This allows you to avoid added salt, sugar, and preservatives entirely. Additionally, by including the seeds and skins (which many homemade recipes do), you preserve the maximum amount of dietary fiber and vitamin C, lost during the straining process of commercial preparation. A homemade puree can be easily made by cooking and blending fresh, ripe tomatoes.

Health Implications and Considerations

While tomato puree is beneficial for most people, certain health conditions or sensitivities warrant caution.

Heart Health and Antioxidant Effects

Due to the concentration of lycopene, regularly incorporating tomato puree into your diet can support heart health. Studies suggest that lycopene may help lower 'bad' LDL cholesterol and protect against blood clotting. For optimal absorption, it is best to cook tomatoes with a small amount of healthy fat, like olive oil. This combination can significantly increase the amount of lycopene the body can utilize.

Digestive and Acidity Issues

For individuals with acid reflux (GERD) or a sensitivity to acidic foods, the high acidity of tomatoes can trigger or worsen heartburn. The concentrated nature of puree may increase this effect in some individuals. Additionally, some people have a sensitivity to nightshade vegetables, which can cause inflammatory responses. If you experience discomfort, it is best to limit your intake or consult a doctor.

Making the Best Choice for Your Diet


Feature	Homemade Tomato Puree	Store-Bought Tomato Puree
Nutrient Density	High, especially with skins and seeds retained. Rich in fiber and vitamin C.	Varies by brand. Often loses fiber and some nutrients during processing.
Lycopene Bioavailability	Excellent, as cooking process enhances absorption.	Excellent, as cooking process enhances absorption.
Additives	None (unless added by choice). Full control over salt, sugar, etc.	Can contain excessive sodium, sugar (e.g., high-fructose corn syrup), and preservatives.
Convenience	Requires time for preparation.	Highly convenient, ready-to-use.
Flavor	Fresh, bright, and natural tomato flavor.	Flavor can be altered by additives.
Best For	Health-conscious cooking, fresh taste.	Quick meals, convenient sauce base.

Conclusion: Is Tomato Puree a Healthy Choice?

Yes, tomato puree can be a very healthy food, provided you choose wisely. A high-quality, minimally processed version—or better yet, a homemade one—is a nutritional powerhouse, rich in concentrated lycopene, vitamins, and minerals. The cooking process paradoxically boosts the absorption of key antioxidants, making it a potent addition to heart-healthy and cancer-preventive diets. However, commercially prepared products require a careful reading of the label to avoid unnecessary additives like excess salt, sugar, and preservatives, which can negate the health benefits. By focusing on products with simple, clean ingredients or making your own from fresh tomatoes, you can harness the full nutritional potential of this versatile food.

Authoritative Source on Lycopene

For more on the benefits of lycopene absorption from processed tomatoes, consult this scientific study abstract: Lycopene is more bioavailable from tomato paste than from fresh tomatoes.

Recipes Using Healthy Tomato Puree

Using tomato puree is a great way to add flavor and nutrition to many dishes. Try it in homemade pasta sauce, soups, stews, curries, and casseroles. For example, a simple tomato soup can be made with high-quality puree, herbs, and broth for a comforting and healthy meal.

Frequently Asked Questions

Tomato puree is not necessarily healthier than fresh tomatoes, but it has a key advantage: the cooking process increases the bioavailability of lycopene, a potent antioxidant. However, commercially made purees can lose some fiber and may contain added salt and sugar, which fresh tomatoes do not.

No, cooking tomatoes does not destroy all their nutritional value. While some heat-sensitive nutrients like vitamin C may decrease slightly, the heat significantly increases the bioavailability of lycopene, making it easier for the body to absorb.

When purchasing store-bought puree, look for brands with a short ingredients list. The ideal product should contain only tomatoes, or tomatoes and a minimal amount of salt. Avoid purees with added sugars like high-fructose corn syrup, and choose low-sodium options whenever possible.

For individuals with acid reflux (GERD), the high acidity of tomatoes, including puree, can trigger or worsen heartburn. Some people can tolerate small amounts of cooked tomatoes, but if symptoms persist, it is advisable to limit your intake and consult with a healthcare provider.

To maximize the health benefits, consider making homemade puree from fresh, ripe tomatoes to avoid additives. For store-bought versions, choose a low-sodium product with no added sugar. In either case, cooking the puree with a healthy fat, such as olive oil, will boost your body's absorption of lycopene.

The primary difference between paste and puree is consistency and concentration. Both are made from cooked tomatoes and are excellent sources of lycopene. Tomato paste is more concentrated, offering more nutrients and lycopene per serving, but also potentially more additives in commercial versions.

For most people, excessive consumption isn't an issue, but some may experience side effects. The high acidity can cause heartburn, and for those sensitive to nightshades, inflammation may occur. Store-bought purees with high sodium or sugar content can contribute to other health problems like high blood pressure or obesity.