Nutrition Diet: Which is healthier, tomato or red bell pepper?

October 8, 2025 •

4 min read

According to nutritional data, a single red bell pepper provides over eight times more Vitamin C than a medium tomato. While both are excellent for a healthy diet, the question of which is healthier, tomato or red bell pepper, depends on which specific nutrients and health benefits you wish to prioritize.

Quick Summary

This nutritional breakdown compares the vitamin C, lycopene, beta-carotene, and overall health benefits of red bell peppers and tomatoes. It explains that while red peppers excel in certain vitamins, tomatoes are a unique source of lycopene, suggesting both are valuable additions to any diet for maximum benefits.

Key Points

Vitamin C: Red bell peppers are a far superior source of Vitamin C than tomatoes.
Lycopene: Tomatoes are the main dietary source of lycopene, especially when cooked or processed.
Beta-Carotene: Red bell peppers contain significantly more beta-carotene, important for vision.
Enhanced Absorption: Cooking tomatoes with oil increases lycopene bioavailability, while eating red bell peppers raw maximizes vitamin C intake.
Complementary Duo: Combining both tomatoes and red bell peppers in your diet is the best approach to gain a wide range of beneficial nutrients.
Health Benefits: Red peppers boost immunity and eye health, while tomatoes support heart health and skin protection.

The Great Debate: Tomato vs. Red Bell Pepper

When adding vibrant, nutritious ingredients to your meals, red bell peppers and tomatoes are often top contenders. Both are low in calories and fat while being packed with vitamins and antioxidants, yet they have distinctly different nutritional profiles. Understanding these differences is key to determining which might be a more beneficial choice for your specific health goals.

The Nutritional Rundown: Key Differences

While they share a crimson hue and a place in the nightshade family, the concentration of key vitamins and antioxidants varies significantly between these two food items.

Vitamin C: The most striking difference is the vitamin C content. A medium red bell pepper is a superstar, providing well over 200% of the recommended daily intake, far surpassing the amount found in a medium tomato.
Lycopene: Tomatoes are famously the primary dietary source of lycopene, a powerful antioxidant linked to reduced risks of heart disease and certain cancers, particularly when cooked. Red bell peppers also contain lycopene, but in lower quantities.
Beta-Carotene: Red bell peppers contain over eight times more beta-carotene, which the body converts into Vitamin A, essential for eye health and immune function.
Vitamin E: Red bell peppers also contain significantly more Vitamin E compared to tomatoes, an important antioxidant for healthy skin and immunity.
Fiber: Red bell peppers generally contain more fiber than tomatoes, which aids in digestion and can support gut health.

Health Benefits at a Glance

Each ingredient offers a unique set of health benefits derived from its particular blend of nutrients.

Benefits of Red Bell Peppers

Immune System Support: The high concentration of vitamin C helps bolster the immune system and protects against infection.
Enhanced Eye Health: Rich in beta-carotene and Vitamin A, red bell peppers help protect vision and combat age-related macular degeneration.
Anti-inflammatory Properties: Antioxidants like quercetin and luteolin found in red bell peppers may help reduce inflammation.
Iron Absorption: The high vitamin C content enhances the body's ability to absorb non-heme iron from plant sources.

Benefits of Tomatoes

Heart Health: Lycopene has been shown to help manage cholesterol and blood pressure levels, reducing the risk of heart attacks and strokes.
Cancer Prevention: The antioxidants, particularly lycopene, are associated with a reduced risk of certain cancers, including prostate and stomach cancer.
Skin Protection: Long-term consumption of lycopene has been linked to increased protection against sun damage and support for healthy, youthful skin.
Bone Health: Tomatoes contain vitamin K and calcium, which are important for maintaining strong bones.

Comparison Table


Nutrient (per 100g raw)	Red Bell Pepper	Tomato	Key Takeaway
Calories	~26 kcal	~22 kcal	Both are very low in calories
Vitamin C	~128 mg	~20 mg	Red bell pepper is a vitamin C powerhouse
Lycopene	~0.513 mg (per 1 cup cooked)	~2.5 mg (raw) to 46 mg (sun-dried)	Tomato is the superior source, especially when cooked
Beta-Carotene	Moderate to High	Moderate	Red bell pepper has more beta-carotene
Fiber	~2.1 g	~1.5 g	Red bell pepper has slightly more fiber

Maximize Your Nutrient Intake

The way you prepare these ingredients can impact their nutritional value. Red bell peppers offer the most vitamin C when eaten raw, as heat can degrade this nutrient. For tomatoes, cooking them, particularly with a healthy fat like olive oil, dramatically increases the bioavailability of lycopene, making it easier for your body to absorb. Combining these preparation methods and ingredients in your diet provides the best of both worlds—high vitamin C and high lycopene.

The Final Verdict: A Synergistic Approach

Ultimately, the question of which is healthier, tomato or red bell pepper, doesn't have a single answer. Each offers a powerhouse of nutrients with different strengths. Red bell peppers are your champion for Vitamin C and Vitamin E, boosting immunity and protecting your vision. Tomatoes, on the other hand, are an unmatched source of lycopene, providing significant benefits for heart health and cancer prevention. Instead of choosing one over the other, incorporating both into your diet is the most effective strategy. Using them together in dishes like a hearty tomato and pepper sauce allows you to enjoy their complementary flavors and reap the maximum nutritional rewards. A varied and colorful diet is a healthy diet, and these two red wonders are perfect examples of that principle.

Conclusion

Both tomatoes and red bell peppers are exceptional additions to a healthy diet, each bringing a unique profile of vitamins, minerals, and antioxidants to the table. Rather than viewing them in competition, they should be considered complementary food items that work together to promote overall wellness. By enjoying them raw in salads and cooked in sauces, you can maximize your intake of beneficial compounds like vitamin C, lycopene, and beta-carotene. Embrace variety in your meals to nourish your body with the wide array of phytonutrients these delicious red foods provide. For further reading, consider exploring research on the health effects of tomato lycopene.

Frequently Asked Questions

A red bell pepper is a far superior source of Vitamin C, containing over eight times the amount found in a medium tomato.

Tomatoes are the primary dietary source of lycopene, and their content is even more concentrated when cooked into sauces or pastes. While red bell peppers contain some lycopene, tomatoes are the clear winner.

Yes, cooking affects them differently. Heating tomatoes with a healthy fat significantly increases the bioavailability of lycopene. However, heat can degrade the vitamin C content in both, so eating them raw maximizes this nutrient.

Red bell peppers can be an excellent substitute for tomatoes, especially for their similar sweetness and color in cooked dishes like sauces or soups. However, they have a different flavor and nutritional profile, and you would lose out on the high lycopene content of tomatoes.

Both are beneficial, but red bell peppers contain significantly more beta-carotene, which the body converts into Vitamin A, an essential nutrient for maintaining healthy eyesight.

Tomatoes are particularly effective for heart health due to their high lycopene content, which helps reduce cholesterol and blood pressure. Red bell peppers also contribute to heart health through their rich antioxidant content.

The healthiest strategy is to include both in your diet. By consuming both, you gain a wider spectrum of nutrients and antioxidants, complementing the strengths of each to support overall health.