Unpacking the Flavor and Health: What are the benefits of tomato paste?

November 2, 2025 •

4 min read

Did you know that cooking tomatoes into a thick paste can significantly boost the bioavailability of the antioxidant lycopene? This process makes the powerful health benefits of tomato paste more accessible to your body, offering more than just a flavorful ingredient that enriches your dishes.

Quick Summary

Tomato paste is a concentrated source of lycopene, a powerful antioxidant, with a variety of health benefits, including supporting heart and skin health. It is also a good source of several vitamins and minerals, adding nutritional value to your meals.

Key Points

Lycopene Powerhouse: Processed tomato paste offers highly bioavailable lycopene, a potent antioxidant, more easily absorbed by the body than from fresh tomatoes.
Heart Health: Regular consumption can support cardiovascular health by helping to reduce LDL cholesterol and regulate blood pressure.
Cancer Risk Reduction: Studies link high lycopene intake to a decreased risk of certain cancers, particularly prostate cancer.
UV Protection: The antioxidants, especially lycopene, can offer protection against sun-induced skin damage.
Rich in Nutrients: Contains essential vitamins and minerals like Vitamin C, A, Potassium, and Iron, offering a nutrient-dense boost in a small portion.
Digestive Aid: The dietary fiber content promotes healthy digestion and gut function.
Flavor and Versatility: A concentrated, low-calorie ingredient that adds deep, rich flavor and thickens sauces, soups, and stews.

Tomato paste is a thick concentrate made from ripe, cooked tomatoes that have had their skins and seeds removed. This simple cooking process is where its surprising nutritional power comes from. While fresh tomatoes are certainly healthy, the heat processing involved in making paste breaks down the tomatoes' cell walls, which actually increases the bioavailability of its most celebrated component: lycopene. This means your body can absorb this potent antioxidant more effectively from paste than from its raw form. Its concentrated nature also means a little goes a long way, packing a significant nutritional punch into a small serving.

Lycopene: The Potent Antioxidant

Lycopene is a carotenoid, a type of plant compound that acts as a powerful antioxidant, and is responsible for the vibrant red color of tomatoes. As an antioxidant, lycopene helps protect your cells from damage caused by free radicals, which are unstable molecules linked to chronic diseases and aging. In tomato paste, the concentration of lycopene is significantly higher than in fresh tomatoes. Studies show that the combination of heat processing and consuming it with a small amount of fat, like olive oil, further maximizes its absorption.

Heart Health and Cardiovascular Support

One of the most significant health benefits of tomato paste is its role in supporting cardiovascular health. A diet rich in tomatoes and their processed products has been associated with a lower risk of heart disease. The lycopene and other compounds in tomato paste contribute to this in several ways:

Reduces LDL Cholesterol: Lycopene has been shown to help lower levels of "bad" LDL cholesterol.
Regulates Blood Pressure: The combination of antioxidants and potassium helps manage blood pressure levels. A study published in the European Journal of Preventive Cardiology found that eating more than 110 grams of tomatoes per day, including paste, reduced the risk of high blood pressure.
Fights Inflammation: The anti-inflammatory properties of compounds in tomato paste contribute to overall heart health.

Potential Role in Cancer Prevention

Several observational studies have linked higher intake of lycopene-rich tomato products to a reduced risk of certain cancers, particularly prostate, lung, and stomach cancers. While more research is needed to confirm the exact mechanisms and direct cause-and-effect relationship, the potent antioxidant properties of lycopene are thought to play a protective role against the cellular damage that can lead to cancer.

Enhances Skin and Eye Health

The antioxidants and vitamins in tomato paste also offer benefits for your skin and eyes. For the skin, lycopene can help protect against sun-induced damage. One study found that people who regularly consumed tomato paste with olive oil experienced 40% fewer sunburns over a 10-week period. For eyes, tomato paste provides vitamins A and C, which are crucial for maintaining good vision and protecting against age-related macular degeneration and cataracts.

Rich Source of Essential Nutrients

Beyond lycopene, tomato paste contains a variety of other important nutrients. In just one tablespoon, you can get a dose of:

Iron: Essential for red blood cell function.
Potassium: Important for blood pressure regulation.
Vitamin C: An antioxidant that supports the immune system.
Vitamin K: Necessary for blood clotting and bone health.

Cooking with Tomato Paste: More than Just Flavor

Its low-calorie, nutrient-dense profile makes tomato paste an excellent ingredient for many dishes. It adds a deep, concentrated flavor and acts as a natural thickener for sauces, soups, and stews. Sautéing it with other aromatics early in the cooking process allows its natural sugars to caramelize, creating a more complex and rich flavor profile.

Comparison: Fresh Tomatoes vs. Tomato Paste

Understanding the differences between fresh and paste is key to harnessing their specific nutritional benefits. While both offer health advantages, their profiles differ due to the concentration process.


Feature	Fresh Tomatoes	Canned Tomato Paste
Nutrient Concentration	Lower, due to high water content.	High, especially for fat-soluble vitamins and antioxidants like lycopene.
Lycopene Bioavailability	Lower; needs to be cooked for better absorption.	Higher; the cooking process makes lycopene more accessible to the body.
Vitamin C Content	Higher; Vitamin C is heat-sensitive.	Lower; much of the Vitamin C is lost during heat processing.
Flavor Profile	Lighter, brighter, and more acidic.	Deep, intense, and concentrated.
Texture	Soft and juicy; varies by variety.	Very thick and rich paste.
Shelf Life	Very short; a few days to a week.	Long; unopened cans last for months or years.

How to Incorporate Tomato Paste into Your Diet

There are numerous ways to add this powerful ingredient to your meals, even in small amounts:

Stir a tablespoon into soups or stews for added richness and thickness.
Use it as a base for quick and flavorful pasta sauces.
Add it to marinades for meat or vegetables.
Blend it into a vegetable smoothie to add a savory depth.
Use it to enrich the flavor of chili or other slow-cooked dishes.
Try making your own homemade roasted tomato paste for an even deeper, sweeter flavor.

Potential Downsides and Considerations

While largely beneficial, there are a few things to be mindful of. Some commercial tomato paste products, especially those not labeled as low-sodium or unsalted, can contain high levels of added sodium. Checking the nutritional label is always a good practice, particularly for those on a sodium-restricted diet. Furthermore, for those with acid reflux or GERD, the acidity of tomatoes might be a trigger, so consuming in moderation is key.

Conclusion

From enriching the flavor of your favorite dishes to providing a highly bioavailable source of lycopene, the benefits of tomato paste are undeniable. Its concentration of powerful antioxidants, along with essential vitamins and minerals, makes it a valuable addition to a healthy diet. By incorporating this versatile and nutrient-dense ingredient, you can support your heart, protect your skin, and boost your overall nutritional intake. Just remember to opt for low-sodium versions when possible and enjoy it as part of a balanced and varied eating plan.

For more information on the benefits of lycopene and how it impacts your health, you can visit the Linus Pauling Institute.

Frequently Asked Questions

Yes, studies show the heat processing used to make tomato paste breaks down the tomato's cell walls, making lycopene more bioavailable and easier for the body to absorb.

There is no single recommended daily amount, but even small quantities, like a tablespoon, provide significant nutrients. It is most beneficial when incorporated as part of a balanced, healthy diet.

Tomato paste is low in calories and fat, adding concentrated flavor to dishes without a large caloric cost. This makes it a good ingredient for those managing their weight as part of a healthy diet.

The primary concern with some processed versions is high sodium content, so it's important to check the nutrition label for added salt, especially if you are on a sodium-restricted diet.

Yes, consuming lycopene with a small amount of fat, like olive oil, has been shown to significantly increase its absorption by the body.

You can stir it into soups or stews, use it as a base for pasta sauces, add it to marinades for meat or vegetables, or blend it into vegetable smoothies for a richer flavor.

While some vitamins, like Vitamin C, are sensitive to heat and may be reduced, the heating process increases the bioavailability of the key antioxidant, lycopene. The overall nutritional benefits remain significant.