What are the healthiest tomatoes to buy? A Guide to Nutrient-Rich Varieties

October 4, 2025 •

4 min read

A 2021 study found that cherry tomatoes contain a higher concentration of antioxidants like carotenoids and flavonoids compared to larger varieties. But determining what are the healthiest tomatoes to buy isn't that simple, as each variety offers a unique profile of nutrients, making some better for cooking and others for fresh eating.

Quick Summary

Examine the nutritional pros and cons of different tomato colors, from lycopene-rich reds to antioxidant-dense black and purple varieties. Learn how cooking methods can affect nutrient availability and help you choose the best tomatoes for your diet.

Key Points

Darker Colors are Antioxidant-Rich: Black and purple tomatoes offer high levels of diverse antioxidants, including anti-inflammatory anthocyanins.
Cooked Red Tomatoes Maximize Lycopene: Heating red tomatoes, like Romas and San Marzanos, significantly increases the amount of absorbable lycopene.
Orange Varieties Have Bioavailable Lycopene: Certain orange heirloom tomatoes contain a special form of lycopene that is more easily absorbed by the body when eaten fresh.
Cherry Tomatoes Offer Concentrated Nutrients: Smaller cherry and grape tomatoes contain a higher concentration of antioxidants compared to larger varieties.
Combine Raw and Cooked for Optimal Health: Eating a variety of tomato colors and preparing them both raw and cooked ensures you get the full spectrum of vitamins and antioxidants.
Heirlooms Can Be More Nutritious: Many heirloom varieties are found to have higher antioxidant levels than modern hybrids.

Tomatoes are a staple in kitchens worldwide, prized for their versatility and vibrant flavor. Beyond their culinary uses, they are packed with essential vitamins and powerful antioxidants that contribute to overall health. However, not all tomatoes are created equal from a nutritional standpoint. Their color, variety, and how they are prepared can significantly influence their health benefits.

The Health Benefits of Tomatoes by Color

When it comes to tomatoes, color is a key indicator of their nutrient composition. Each hue signifies a different concentration of antioxidants and vitamins, offering distinct health advantages.

Red and Pink Tomatoes: Lycopene Powerhouses

Classic red tomatoes are the most well-known source of lycopene, a potent antioxidant that gives them their crimson color. Lycopene is associated with numerous health benefits, including reducing the risk of certain cancers, such as prostate cancer, and supporting heart health.

Red tomatoes are an excellent source of Vitamins A and C.
They also provide a good amount of potassium and dietary fiber.
Cooking red tomatoes significantly increases the bioavailability of lycopene, meaning your body can absorb it more effectively. Varieties like Roma and San Marzano, with their low water content, are ideal for sauces and paste, maximizing this benefit.

Orange and Yellow Tomatoes: High in Beta-Carotene

Orange and yellow tomatoes are less acidic than their red counterparts, making them a good option for those with sensitive stomachs or acid reflux. While they contain lower levels of lycopene, they are often rich in beta-carotene, which the body converts into Vitamin A.

Some orange varieties, including certain heirlooms like 'Olga's Round Golden Chicken Egg', contain a form of lycopene (tetra-cis-lycopene) that is more readily absorbed by the body when eaten fresh, unlike the type in red tomatoes.
They also contain ample amounts of Vitamin C and potassium.
Good varieties for snacking and salads include 'Sungold' and 'Yellow Pear'.

Black and Purple Tomatoes: Antioxidant Heavyweights

Black, brown, and purple tomatoes are nutritional powerhouses, boasting high levels of antioxidants that surpass other varieties. Their dark color comes from anthocyanins, powerful phytonutrients that possess anti-inflammatory properties and support overall brain and immune function.

These dark-colored tomatoes are rich in lycopene, Vitamin A, Vitamin C, and potassium.
Their complex, savory flavor makes them perfect for adding a rich, unique taste to salads, sandwiches, and sauces.
Popular varieties include 'Black Krim' and 'Cherokee Purple'.

Green Tomatoes: A Boost of Vitamin C

It's important to distinguish between unripe red tomatoes and fully ripe green-when-ready varieties. Ripe green tomatoes, like 'Green Envy' or 'Green Zebra', are excellent sources of Vitamin C and potassium. While they contain very little lycopene, they offer a crisp, tangy flavor ideal for salsas and salads.

Heirloom vs. Hybrid Tomatoes

When shopping, you may encounter both heirloom and hybrid varieties. Heirloom tomatoes are older varieties passed down through generations, often valued for their intense flavor and unique appearance. Studies suggest that heirloom tomatoes, especially dark-colored ones, may retain higher levels of antioxidants than their modern hybrid counterparts. However, hybrid tomatoes can also offer specific nutritional benefits, such as high blight resistance and consistent yields, ensuring a steady supply of nutrients. Ultimately, the freshest, most flavorful tomato is the best choice, regardless of its lineage. Fresh, vine-ripened tomatoes contain more nutrients than those picked early and ripened with gas.

Cooking Methods and Nutrient Absorption

How you prepare your tomatoes can dramatically change which nutrients you get the most of. Lycopene is fat-soluble and more easily absorbed when heated and consumed with a little oil, like in a classic pasta sauce. Cooking, however, can degrade heat-sensitive nutrients like Vitamin C. For this reason, it's best to enjoy both raw and cooked tomatoes to get the full spectrum of their nutritional benefits.

Comparison Table: Nutritional Highlights by Tomato Color


Feature	Red Tomatoes	Orange Tomatoes	Black/Purple Tomatoes	Ripe Green Tomatoes
Primary Antioxidant	Lycopene (trans-isomer)	Beta-Carotene & Lycopene (cis-isomer)	Anthocyanins, Lycopene	Flavonoids
Highest In	Cooked Lycopene	Vitamin A (Beta-Carotene)	Anthocyanins & Diverse Antioxidants	Vitamin C
Other Nutrients	Vitamin C, Potassium	Vitamin C, Potassium	Vitamin A, C, Potassium	Potassium, Iron
Best For	Sauces, cooking	Fresh eating, salads	Salads, sandwiches	Salsas, frying
Acidity Level	Higher	Lower	Mellow, less acidic	Tangy, but varies

Conclusion: Making the Right Choice for Your Health

When asking what are the healthiest tomatoes to buy, the answer depends on your priorities. For maximum cooked lycopene, stick to deep red Romas or San Marzanos. If you prioritize easily-absorbed raw lycopene, orange heirloom varieties are a great choice. For a broad spectrum of potent antioxidants, including powerful anthocyanins, look for black and purple heirlooms like 'Black Krim'. And for a significant boost of Vitamin C, ripe green tomatoes are an excellent option. By understanding the distinct profiles of different tomato varieties, you can make an informed choice that best supports your dietary goals and taste preferences.

Ultimately, a mix of colors and types is the best strategy. Incorporating a variety of tomatoes into your diet, both raw and cooked, ensures you receive a wide range of beneficial antioxidants and nutrients.

Final Recommendations for Your Diet

For an extra antioxidant kick, consider incorporating different colors and preparing them in various ways. For instance, pairing cooked red tomato sauce with fresh black tomato slices in a salad provides a powerful blend of nutrients that complement each other. The fat from olive oil in your cooking will also help maximize the absorption of fat-soluble carotenoids like lycopene.

For more detailed nutritional information, consult authoritative sources on nutrition.

Frequently Asked Questions

Red tomatoes are highest in total lycopene. However, cooking them is necessary to make the 'all-trans' lycopene more bioavailable. Some orange heirlooms contain a form of lycopene that is more easily absorbed when raw.

Many heirloom varieties, especially darker-colored ones, are considered healthier because they tend to retain higher levels of antioxidants. However, nutrient levels can vary significantly depending on growing conditions and specific variety.

Cooking tomatoes, especially with a little oil, increases the bioavailability of lycopene, a key antioxidant. However, cooking can also decrease levels of heat-sensitive vitamins like Vitamin C. It's beneficial to consume both raw and cooked tomatoes for a balanced nutrient intake.

Yes, orange and yellow tomatoes tend to be less acidic than red varieties, making them a gentler choice for individuals prone to heartburn or acid reflux.

For a salad, you could choose a variety of types. Black or purple heirloom tomatoes offer a high density of antioxidants and a rich flavor. Cherry tomatoes also provide concentrated antioxidants and a convenient size for snacking and salads.

Paste-style tomatoes like Romas and San Marzanos are best for sauce because they have fewer seeds, thicker flesh, and high lycopene content. Cooking them also increases the bioavailability of lycopene.

Yes, canned tomato products like tomato paste can be a rich source of lycopene, as the heat processing involved makes the antioxidant more bioavailable. Look for low-sodium or no-salt-added options.