Nutrition Diet: Are Bell Peppers Healthier Than Tomatoes?

October 29, 2025 •

3 min read

One cup of chopped red bell pepper contains more than double the daily recommended vitamin C intake, making it an undeniable nutritional powerhouse. This fact raises a compelling question: are bell peppers healthier than tomatoes, a kitchen staple beloved for its antioxidant prowess?. The answer, however, is not a simple choice but a deeper look into the unique strengths each food brings to a balanced diet.

Quick Summary

This article compares the nutritional benefits of bell peppers and tomatoes, highlighting key differences in vitamin C, lycopene, fiber, and other antioxidants. It explains that determining which food is 'healthier' depends on which specific nutrients are prioritized, emphasizing the value of incorporating both into a healthy diet.

Key Points

Vitamin C Dominance: Bell peppers, particularly red and yellow varieties, contain significantly more vitamin C than tomatoes, with some varieties offering well over the daily recommended amount.
Lycopene Advantage: Tomatoes are a superior source of the antioxidant lycopene, which is most bioavailable when the tomatoes are cooked.
Antioxidant Diversity: While bell peppers boast high levels of vitamin C and beta-carotene, tomatoes provide high lycopene, and both contain other beneficial compounds for eye and cellular health.
Digestive and Caloric Perks: Bell peppers offer more dietary fiber per serving and are very low in calories, making both foods excellent for weight management and digestive health.
Heart Health Support: Both foods contribute to heart health through different mechanisms, with tomatoes offering lycopene and potassium, and bell peppers providing potassium and antioxidants.
Incorporating Both is Best: The most nutritious strategy is to consume both bell peppers and tomatoes regularly to gain the full spectrum of their unique and complementary health benefits.

A Tale of Two Fruits: Bell Peppers and Tomatoes

While commonly used as vegetables in the culinary world, bell peppers and tomatoes are botanically classified as fruits. They both offer a wealth of health benefits, but their nutritional profiles are distinct. Comparing their specific strengths reveals that neither is inherently superior; instead, they are nutritionally complementary. Choosing which to eat can depend on your dietary goals and what nutrients you are looking to prioritize.

The Antioxidant and Vitamin Showdown

The most significant nutritional differences between bell peppers and tomatoes lie in their antioxidant and vitamin composition. Each has a marquee nutrient that often takes the spotlight.

The Vitamin C Powerhouse

When it comes to vitamin C, bell peppers are the clear winner. A single large yellow bell pepper provides nearly six times the daily recommended value, and a red bell pepper delivers over 190 milligrams, well over the daily requirement. This high concentration is crucial for supporting immune function, aiding in iron absorption, and promoting skin health. Unlike many nutrients, vitamin C is water-soluble and can be reduced by cooking, so eating raw bell peppers in salads or as snacks is a great way to maximize your intake.

The Lycopene Champion

Tomatoes, on the other hand, are famed for their high lycopene content. Lycopene is a potent antioxidant responsible for the tomato's red color and has been extensively studied for its links to lower risks of heart disease and certain cancers, particularly prostate cancer. Interestingly, cooking tomatoes significantly increases the bioavailability of lycopene, making it easier for the body to absorb. This is why processed tomato products like pasta sauce and paste can be excellent sources of this antioxidant.

Diverse Carotenoids and Flavonoids

Both bell peppers and tomatoes contain a range of other antioxidants. Red bell peppers are rich in beta-carotene, which the body converts into vitamin A, and other flavonoids that offer anti-inflammatory benefits. Tomatoes also provide beta-carotene and have lutein and zeaxanthin, which are important for eye health, along with bell peppers.

Beyond Antioxidants: Fiber, Calories, and Minerals

Looking beyond the headline antioxidants, there are other factors to consider in the nutritional comparison.

Fiber: Bell peppers typically offer a modest amount of fiber, with a medium pepper containing almost double that of a medium tomato. Fiber is essential for digestive health and can help manage weight.
Calories: Both foods are low in calories and fat, making them excellent choices for weight management. A medium tomato has about 22 calories, while a slightly larger red pepper has around 30, a small difference attributable to higher natural sugar content in the pepper.
Minerals: Both provide essential minerals. Tomatoes are a good source of potassium, which helps regulate blood pressure. Bell peppers also contain potassium, along with other minerals like manganese and copper.

Comparison Table: Bell Peppers vs. Tomatoes (per 100g, Raw)


Nutrient	Red Bell Pepper (approx.)	Tomato (approx.)	Key Insight
Calories	31 kcal	18 kcal	Both are very low in calories.
Vitamin C	127.7 mg (higher in red/yellow)	13.7 mg	Bell peppers are exceptionally high in Vitamin C.
Lycopene	Low/None	Very high (increases with cooking)	Tomatoes are the main dietary source of lycopene.
Fiber	2.1g	1.2g	Bell peppers have slightly more fiber.
Vitamin A (Beta-carotene)	Very High (converted from beta-carotene)	Moderate (converted from beta-carotene)	Both contain Vitamin A precursors, higher in red pepper.
Potassium	211 mg	237 mg	Both are good sources of this heart-healthy mineral.

The Final Word: Complement, Not Compete

Instead of viewing this as a competition, it's more accurate to see bell peppers and tomatoes as partners in a healthy diet. For a mega-dose of immune-boosting vitamin C, raw bell peppers are the clear winner. For heart health and specific antioxidant benefits from lycopene, tomatoes (especially cooked ones) are the best source. The optimal approach is to enjoy both regularly in your meals, taking advantage of their distinct and powerful nutritional strengths. For instance, a hearty marinara sauce with roasted red bell peppers can offer a synergistic blend of lycopene, vitamin C, and other valuable nutrients. A diverse intake of colorful fruits and vegetables is the best strategy for overall health and disease prevention.. You can find more information on the benefits of these foods by visiting authoritative sources like the American Institute for Cancer Research.

Frequently Asked Questions

Bell peppers are exceptionally high in vitamin C. A single red bell pepper can provide more than double the recommended daily intake, far surpassing the vitamin C content of a tomato.

Cooking tomatoes increases the bioavailability of lycopene, a potent antioxidant, making it easier for your body to absorb. However, raw tomatoes contain more vitamin C, which is lost during cooking.

Both are great for heart health. Tomatoes provide lycopene and potassium, which help lower blood pressure and cholesterol. Bell peppers also offer potassium and various antioxidants that support cardiovascular function.

Both bell peppers and tomatoes are excellent for weight loss due to being low in calories and fat. Bell peppers have slightly more fiber, which can help with satiety, but both can be valuable additions to a healthy diet.

Yes, they have different primary antioxidants. Tomatoes are known for lycopene, while bell peppers are especially rich in vitamin C and various carotenoids like beta-carotene, lutein, and zeaxanthin.

No, bell peppers do not contain lycopene. Lycopene is the specific antioxidant found in tomatoes that gives them their red color.

To maximize vitamin C intake from bell peppers, it is best to eat them raw, as heat can reduce the vitamin's content. Eating them raw in salads, on sandwiches, or as snacks is ideal.