What Are Tomatillos High In? A Complete Nutritional Guide

November 11, 2025 •

4 min read

A single cup of chopped, raw tomatillos provides nearly 20% of your daily recommended Vitamin C intake, along with key minerals and unique antioxidant compounds. This vibrant, tart fruit is packed with nutrients, but what are tomatillos high in that makes them such a healthy addition to your diet?

Quick Summary

Tomatillos are nutrient-dense, low-calorie fruits, abundant in dietary fiber, vitamin C, potassium, and unique antioxidants called withanolides. These components support digestive health, boost the immune system, provide cellular protection, and contribute to overall wellness.

Key Points

High in Fiber: Tomatillos provide significant dietary fiber, aiding in digestion and helping to regulate blood sugar levels.
Rich in Vitamin C: A powerful antioxidant, Vitamin C found in tomatillos boosts immune function and promotes collagen production.
Unique Antioxidant Power: They contain special antioxidant compounds called withanolides, which have demonstrated anti-inflammatory and anti-cancer properties in studies.
Source of Vitamin A: Tomatillos contain beta-carotene, a precursor to Vitamin A, which supports healthy vision and skin.
Good Mineral Content: The fruit is a notable source of essential minerals like potassium and magnesium, which contribute to heart and metabolic health.
Low in Calories: With a very low-calorie count, tomatillos are an excellent choice for supporting weight loss efforts.

A Closer Look at the Nutritional Profile of Tomatillos

Tomatillos (Physalis philadelphica) are a staple in Mexican cuisine, most famously used to create the tangy base for salsa verde. While they resemble small, green tomatoes encased in a papery husk, their nutritional composition sets them apart, offering a distinctive health boost. They are a low-calorie fruit, with a half-cup containing only around 21 calories, and provide a wealth of vitamins and antioxidants.

Dietary Fiber

Tomatillos are a great source of dietary fiber, a crucial component for digestive health. For example, a single cup contains approximately 2.6 grams of fiber, contributing significantly to your daily fiber needs. Fiber helps regulate bowel movements, preventing issues like constipation, and adds bulk to the food, which can help promote a feeling of fullness and support weight management. The high fiber content also plays a role in blood sugar control by slowing the absorption of carbohydrates into the bloodstream, a benefit for those managing diabetes.

Vitamin C

Among the most prominent nutrients in tomatillos is Vitamin C, a powerful antioxidant. A half-cup serving can provide around 8 mg of Vitamin C, a notable portion of the recommended daily intake. As an antioxidant, Vitamin C helps protect the body from damage caused by free radicals. It is also essential for stimulating the production of white blood cells, which are critical for a strong immune system. Beyond immunity, Vitamin C is vital for collagen synthesis, supporting healthy skin, blood vessels, and connective tissues.

Unique Antioxidant Power: Withanolides

Perhaps the most unique and potent health compounds in tomatillos are withanolides. These are a group of antioxidant phytochemicals that are distinct from those found in other common fruits and vegetables. Research has identified several withanolides in tomatillos, including Ixocarpalactone-A, and studies suggest they may have anti-inflammatory, anti-bacterial, and even anti-cancer properties. These compounds can help suppress oxidative stress and support cellular health, offering significant protective benefits.

Other Essential Vitamins and Minerals

In addition to fiber and Vitamin C, tomatillos contain a range of other essential nutrients:

Potassium: A half-cup contains about 177 mg of potassium, a mineral that helps regulate blood pressure and supports heart health by relaxing blood vessels.
Vitamin K: Crucial for blood clotting and bone health, with one cup providing a notable amount.
Vitamin A (Beta-Carotene): Tomatillos contain beta-carotene, which the body converts into Vitamin A. This antioxidant is essential for maintaining healthy vision, skin, and mucus membranes.
Niacin (Vitamin B3): Niacin helps the body convert food into energy and supports a healthy metabolism.
Manganese and Magnesium: These minerals play a role in various bodily functions, including metabolism and bone health.

Tomatillo vs. Tomato: A Nutritional Comparison

While tomatillos and tomatoes are related and share some nutritional traits, they have distinct profiles worth noting. This table highlights some key differences in their nutritional content.


Nutrient	Tomatillo	Tomato	Key Difference
Antioxidants	Contains unique withanolides, lutein, and zeaxanthin.	High in lycopene, lutein, and zeaxanthin.	Tomatillos contain withanolides; tomatoes are known for lycopene.
Vitamin C	Good source, with half a cup offering around 8 mg.	Excellent source, with higher concentrations in many varieties.	Both are good sources, but levels can vary significantly between types.
Dietary Fiber	A notable source, contributing to digestive health.	Also a good source, with comparable amounts of fiber.	Both contribute fiber, aiding digestion.
Flavor Profile	Tangy, tart, and acidic, especially when raw.	Sweet and less acidic, with a higher water content.	Distinct flavor profiles make them suited for different culinary applications.

Incorporating Tomatillos into Your Cooking

The culinary versatility of tomatillos makes it easy to integrate their nutritional benefits into your diet. Their zesty flavor brightens up many dishes, both cooked and raw. Here are a few ideas:

Salsa Verde: The classic application, made by blending roasted or boiled tomatillos with chili peppers, onion, garlic, and cilantro.
Roasting: Roasting whole tomatillos brings out their sweetness and mellows their tartness, perfect for adding to sauces or eating as a side dish.
Stews and Soups: Adding tomatillos can provide a tangy depth of flavor to chicken or pork stews, as well as a refreshing base for vegetable soups.
Salads: Finely chopped raw tomatillos can add a vibrant, tart crunch to a fresh salad.
Enchilada Sauce: A rich and flavorful green sauce for chicken or cheese enchiladas, utilizing the unique tang of the tomatillo.

Conclusion

Tomatillos are a nutrient-dense and low-calorie food that offers a unique combination of health benefits. They are particularly high in fiber, Vitamin C, and distinctive antioxidant compounds called withanolides, which together contribute to digestive health, a strong immune system, and cellular protection. Unlike their sweeter tomato relatives, tomatillos provide a tangy flavor that adds an exciting dimension to a variety of dishes, especially classic Mexican salsas and sauces. Adding this versatile fruit to your culinary repertoire is a simple yet effective way to boost your intake of essential vitamins, minerals, and potent antioxidants. For more research into the health benefits of tomatillos, consult sources like the American Heart Association and WebMD.

Frequently Asked Questions

Yes, tomatillos can be eaten raw. They have a tart, acidic flavor and firm texture when uncooked. They are often blended raw with other ingredients to make fresh salsa, though cooking them can soften their texture and mellow their flavor.

Yes, tomatillos are a great addition to a weight loss diet. They are low in calories and high in dietary fiber, which helps you feel full and satisfied. Their high water content also allows for a greater volume of food intake without a high caloric cost.

While both are healthy fruits, tomatillos and tomatoes have different nutritional profiles. Tomatillos contain unique antioxidants called withanolides, whereas tomatoes are known for their high levels of lycopene, which tomatillos lack. They also have distinct flavors, with tomatillos being more tart.

Withanolides are unique antioxidant phytochemicals found in tomatillos. They are notable for their potential anti-inflammatory, anti-bacterial, and anti-tumor activities. Research suggests these compounds can help protect against cellular damage and may have therapeutic uses.

Yes, the high dietary fiber content in tomatillos is beneficial for regulating blood sugar levels. Fiber slows down the rate at which carbohydrates are released into the bloodstream, which helps prevent sharp spikes in glucose levels.

When selecting tomatillos, look for fruits that are firm and have a tight, dry, and light brown husk. The husk should not be withered. You can store them in a paper bag in the refrigerator for up to three weeks.

The most common and popular use for tomatillos is as the main ingredient in salsa verde, a staple green salsa in Mexican cuisine. They are also used to make sauces for enchiladas, stews, and roasted vegetable dishes.