Raw vs. Cooked: What is the healthiest way to eat tomatoes?

November 2, 2025 •

5 min read

Cooking tomatoes for 30 minutes can increase their beneficial lycopene content by over 50%, while leaving them raw preserves heat-sensitive vitamins. So, what is the healthiest way to eat tomatoes? The answer lies in enjoying them both raw and cooked to get the full spectrum of their nutrients.

Quick Summary

The healthiest approach to eating tomatoes involves a strategic mix of preparations. Combining cooked tomatoes with a healthy fat boosts lycopene absorption, while consuming raw tomatoes ensures a high intake of vitamin C. Incorporate both forms regularly for a balanced nutritional profile.

Key Points

Combine Raw and Cooked Tomatoes: The healthiest approach is to consume tomatoes both raw (for high vitamin C) and cooked (for high lycopene) to get the benefits of both preparation methods.
Use Healthy Fats for Absorption: Pairing tomatoes with a healthy fat, like olive oil, dramatically increases the body's ability to absorb lycopene, the primary antioxidant.
Choose Red, Ripe Tomatoes: Ripe, red tomatoes have the highest concentration of lycopene, while green tomatoes contain none.
Be Mindful of Sodium in Canned Goods: Canned and processed tomato products, while high in bioavailable lycopene, can be high in added sodium; choose low-sodium options or make your own sauces.
Store Properly for Best Quality: Keep ripe, fresh tomatoes at room temperature and consume them quickly. Only refrigerate them if they are cut or overly ripe to preserve texture and flavor.
Don't Discard the Skin: Tomato skins contain a higher concentration of lycopene than the pulp and seeds, so cooking them whole and with the skin on is most beneficial.

The Cooked vs. Raw Debate: Understanding Key Nutrients

The way you prepare your tomatoes dramatically affects which nutrients are most bioavailable to your body. While raw tomatoes are often perceived as superior, heating them unlocks certain health compounds that are otherwise locked away in the plant's thick cell walls. A truly healthy diet incorporates a variety of preparation methods to capitalize on both sets of benefits.

The Case for Cooking Tomatoes

Heat breaks down the cellular structures of tomatoes, which in turn releases the powerful antioxidant lycopene. This makes the lycopene more accessible and easier for your body to absorb. Studies have shown that cooking, even for a short time, can significantly increase the amount of bioavailable lycopene. Lycopene is an impressive antioxidant linked to a reduced risk of certain cancers, particularly prostate cancer, and improved heart health. For this reason, processed tomato products like sauces and paste can often deliver more lycopene than fresh tomatoes. However, it's crucial to be mindful of added salt in commercial products and consider making homemade sauces to control sodium content.

The Value of Raw Tomatoes

While heat enhances lycopene, it also degrades heat-sensitive nutrients, most notably vitamin C. Raw tomatoes, freshly picked and ripe, are an excellent source of this essential vitamin. Vitamin C is a powerful immune booster and antioxidant that supports skin health and tissue growth. Eating raw tomatoes in salads, sandwiches, or as a snack ensures you receive a high dose of this crucial nutrient, which is largely lost during the cooking process. Raw tomatoes also offer hydration, with a very high water content, and provide dietary fiber that aids digestion.

Maximizing Bioavailability with Healthy Fats

Regardless of whether you cook your tomatoes or not, you can supercharge your body's ability to absorb lycopene by pairing them with a healthy fat. Lycopene is fat-soluble, meaning it dissolves in fat and is more efficiently transported and utilized by the body when consumed with a source of fat. This is why traditional Mediterranean recipes, which often combine cooked tomato sauce with olive oil, are so effective at delivering lycopene. A simple drizzle of olive oil on a raw tomato salad, or cooking your tomato sauce with oil, can dramatically boost the health benefits you receive.

A Balanced Approach to Tomato Consumption

The optimal strategy is to enjoy tomatoes in a variety of forms throughout your week. This ensures you benefit from both the higher lycopene in cooked versions and the plentiful vitamin C in raw ones. Here are some simple, healthy ways to incorporate them:

Roasted Cherry Tomatoes: Toss cherry tomatoes with olive oil, garlic, and herbs. Roasting concentrates their flavor and boosts lycopene content. Great for pastas, toast, or as a side dish.
Fresh Salsa or Bruschetta: Use ripe, raw tomatoes, onions, cilantro, and lime juice for a fresh, uncooked salsa. Top with a little avocado for healthy fat to help with lycopene absorption.
Homemade Tomato Sauce: Simmer crushed or diced tomatoes with olive oil, garlic, and basil. This is a classic way to increase lycopene and can be used for pastas, pizzas, or stews.
Salads with Vinaigrette: Add sliced raw tomatoes to salads with a healthy vinaigrette made from extra virgin olive oil. This is an excellent way to get a raw tomato fix while still aiding nutrient absorption.
Homemade Tomato Juice: A nutrient-rich way to consume tomatoes, with studies showing benefits for heart health and muscle recovery. Be sure to use ripe, red tomatoes.

Comparison Table: Raw vs. Cooked Tomatoes


Feature	Raw Tomatoes	Cooked Tomatoes
Lycopene Bioavailability	Lower; locked within cell walls.	Higher; heat breaks down cell walls.
Vitamin C Content	Higher; preserved from heat.	Lower; heat-sensitive vitamin is degraded.
Digestibility	Cellulose walls are intact, providing fiber.	Easier to digest as cell walls are broken down.
Overall Antioxidants	Good source of vitamin C and other compounds.	Concentrated lycopene and other antioxidants.
Preparation Pairing	Best paired with a healthy fat like olive oil for absorption.	Also benefits from fat pairing to maximize lycopene.
Flavor Profile	Bright, fresh, and often more acidic.	Sweet, concentrated, and rich.

Fresh vs. Canned: A Closer Look

When fresh, ripe tomatoes are unavailable, canned versions can be a convenient and healthy alternative. Canned tomatoes are cooked during the processing stage, which means their lycopene is highly bioavailable. However, there are important considerations:

Added Salt: Many canned tomato products, including paste and sauces, contain very high levels of added sodium. Always check nutrition labels and opt for low-sodium or no-salt-added versions when possible.
Nutrient Concentration: The cooking process and removal of water in canned tomatoes lead to a higher concentration of lycopene, but at the expense of some water-soluble vitamins.

For best results, incorporate high-quality fresh tomatoes when in season and supplement with low-sodium canned or processed varieties for cooked dishes.

Storing Tomatoes for Maximum Nutrition

Proper storage is key to maintaining a tomato's nutritional value and flavor. Ripe, fresh tomatoes should be stored at room temperature, out of direct sunlight. Refrigeration can alter their texture and diminish flavor. To maximize freshness, store them stem-side down on the counter. Once cut, any remaining portions should be refrigerated in an airtight container and used within a day or two to prevent bacterial growth. Underripe tomatoes will continue to ripen at room temperature.

Conclusion: The Ultimate Tomato Strategy

Ultimately, there is no single "healthiest" way to eat tomatoes, but rather a best practice that embraces variety. By strategically incorporating both raw and cooked tomatoes into your diet, you can reap the full range of their nutritional benefits. Always remember to pair your tomatoes with a healthy fat like olive oil to maximize the absorption of fat-soluble lycopene. Choose ripe, red tomatoes for the highest lycopene content, and opt for low-sodium canned versions when cooking with processed varieties. This balanced approach ensures you get the most out of this versatile and nutrient-rich fruit.

For more evidence-based information on the health impacts of tomatoes and other foods, consult authoritative sources like the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC8869745/)

Frequently Asked Questions

It is healthiest to eat a combination of both raw and cooked tomatoes. Raw tomatoes retain more heat-sensitive vitamin C, while cooked tomatoes provide more bioavailable lycopene, a potent antioxidant.

Lycopene is an antioxidant responsible for the red color in tomatoes. Your body absorbs more lycopene when tomatoes are cooked, and even more when they are consumed with a small amount of healthy fat, like olive oil.

Yes, canned tomatoes are a good source of bioavailable lycopene because they are cooked during processing. However, it is important to choose low-sodium varieties to avoid excess salt.

You should not refrigerate whole, ripe tomatoes, as this can cause them to become mealy and lose flavor. Store them at room temperature until ready to eat. Only refrigerate if they are cut or you need to extend their shelf life by a day or two.

A very simple way is to combine them with a healthy fat. For a salad, add a vinaigrette with olive oil. When cooking, use olive oil as your base. The fat will help your body absorb fat-soluble antioxidants like lycopene.

Nutrient levels can vary by variety and ripeness. Red, ripe tomatoes are typically highest in lycopene. However, orange and yellow varieties also contain beneficial compounds. It's best to consume a variety of colors and types.

Yes. Tomato skin has a higher concentration of lycopene than the pulp and seeds. Removing the skin can lower the total lycopene content significantly, so it's best to eat the skin when possible.