What is the healthiest way to eat a tomato? A guide to maximizing nutrient absorption

October 5, 2025 •

4 min read

Tomatoes are a major dietary source of lycopene, an antioxidant linked to many health benefits, including a reduced risk of heart disease and certain cancers. While they are nutritious both raw and cooked, the question of what is the healthiest way to eat a tomato? depends on the specific nutrients you want to boost.

Quick Summary

The healthiest method of preparing tomatoes balances different nutrients, with cooking significantly increasing lycopene while retaining vitamin C in raw form. Adding fat, like olive oil, also dramatically boosts antioxidant absorption.

Key Points

Combine cooking and raw consumption: The best strategy is to enjoy tomatoes both raw and cooked to get a full range of nutrients.
Cook with fat to maximize lycopene: Heat breaks down cell walls, making lycopene more accessible, while adding a healthy fat like olive oil boosts absorption significantly.
Eat raw for vitamin C: Raw tomatoes contain higher levels of heat-sensitive vitamin C, which is crucial for immune function.
Don't discard the skin and seeds: The skin and seeds are rich in fiber and antioxidants, so include them whenever possible for maximum benefit.
Consider potential side effects: Individuals with acid reflux or sensitive digestion may experience symptoms from the acidity of tomatoes, especially when consumed in large quantities.
Use ripe, red tomatoes: The reddest, ripest tomatoes generally have the highest lycopene content.

Maximizing Tomato Nutrition: The Raw vs. Cooked Debate

For decades, health enthusiasts have debated whether eating vegetables raw offers the maximum nutritional benefit. When it comes to tomatoes, the answer is more nuanced and depends on which specific health compound you're targeting. The primary health-booster in tomatoes, the antioxidant lycopene, is actually more bioavailable when cooked. However, other nutrients, like vitamin C, are best preserved when raw. The ultimate healthiest approach is a combination of preparation methods.

The Lycopene Advantage: Why Cooked Tomatoes Win

Lycopene is a powerful antioxidant that gives red tomatoes their color and has been extensively studied for its role in preventing heart disease and certain cancers. Raw tomatoes contain lycopene, but it is locked within the fruit's thick cell walls. Cooking them, especially with a healthy fat like extra virgin olive oil, breaks down these cell walls, releasing the lycopene and making it far more accessible for the body to absorb. A study published in the Journal of Agricultural and Food Chemistry showed that heating tomatoes significantly increased their lycopene content, with a boost of up to 164% after 30 minutes of cooking. This is why processed tomato products like sauce, paste, and canned tomatoes are such rich sources of this nutrient.

The Vitamin C and Nutrient Balance: The Case for Raw Tomatoes

While cooking boosts lycopene, it can reduce the vitamin C content of tomatoes. Vitamin C is a water-soluble vitamin that is sensitive to heat. Therefore, eating fresh, raw tomatoes is the best way to get your fill of this immunity-boosting nutrient. Raw tomatoes also offer high hydration due to their 95% water content and are a good source of fiber. A balanced diet should incorporate both raw and cooked forms of tomatoes to take advantage of their full nutritional profile.

Here are some of the benefits associated with consuming tomatoes:

Cardiovascular Health: Lycopene can help neutralize inflammation that contributes to plaque buildup in arteries, and the potassium in tomatoes helps control blood pressure.
Cancer Prevention: Studies have shown that the lycopene in cooked tomatoes, particularly tomato sauce, is associated with a lower risk of prostate cancer. Other antioxidants and fiber also play a protective role.
Skin Health: The antioxidants, including lycopene and vitamin C, help fend off free radicals that damage skin. Lycopene has also been shown to offer some protection against sunburn.
Digestive Health: Both raw and cooked tomatoes provide fiber, which supports healthy digestion and bowel movements.

The Magic Combination: Adding Healthy Fats

Because lycopene is a fat-soluble nutrient, consuming it with a source of healthy fat significantly increases its absorption. This is a key reason why many traditional Mediterranean recipes that pair tomatoes with olive oil are so effective. Researchers have found that consuming tomatoes with a healthy fat can increase carotenoid absorption by up to 15 times. Options include:

Extra Virgin Olive Oil: Drizzle it over a raw tomato salad or use it as the base for a cooked sauce.
Avocado: Combine chopped tomatoes with avocado for a nutrient-packed side dish.
Nuts and Seeds: Add tomatoes to salads with nuts or seeds for both healthy fats and texture.

The Role of Tomato Skins and Seeds

Don't discard the skin and seeds! The tomato skin, or pericarp, contains higher concentrations of lycopene and other nutrients like naringenin, a flavonoid shown to decrease inflammation. The skins and seeds are also excellent sources of fiber. Some people with sensitive digestive systems or specific health conditions like diverticulitis might find seeds and skins harder to digest, but for most, they are a valuable nutritional component. Eating the whole tomato, properly washed, is generally recommended for maximum benefit.

A Practical Guide to Healthy Tomato Preparation

Here's a breakdown of how to prepare tomatoes to get the most out of their various nutrients:

To Maximize Lycopene:

Roasting: Chop tomatoes and roast them with garlic and olive oil. This process concentrates their flavor and boosts lycopene levels.
Sauces and Soups: Cooking tomatoes down into a sauce or soup over a longer period releases a maximum amount of bioavailable lycopene.
Canned Tomatoes: Since canned tomatoes are cooked and processed, their lycopene is already highly accessible. Always check for low-sodium options.

To Maximize Vitamin C:

Fresh Salads: Use raw, ripe tomatoes in salads. For extra nutritional punch, add a vinaigrette with olive oil.
Salsa and Pico de Gallo: A raw, fresh salsa is a fantastic way to enjoy the crisp texture and high vitamin C content of raw tomatoes.
Sandwiches and Bruschetta: A thick slice of fresh tomato on a sandwich or layered on bruschetta is a simple, healthy preparation.


Nutrient Comparison: Raw vs. Cooked Tomatoes	Nutrient	Raw Tomatoes	Cooked Tomatoes
Lycopene	Present, but less bioavailable	More abundant and much higher bioavailability due to heat and concentration
Vitamin C	Higher content, heat-sensitive	Reduced content due to thermal degradation
Healthy Fats	Absorption is low unless combined with fat	Absorption is boosted significantly when cooked with olive oil
Fiber	Contains insoluble fiber	Contains both soluble and insoluble fiber
Antioxidants	Range of vitamins and plant compounds	Some antioxidants may increase, some may decrease

Conclusion

There is no single "healthiest" way to eat a tomato, as each preparation method offers different benefits. The ideal strategy for maximizing tomato nutrition is to incorporate both raw and cooked versions into your diet. For the highest intake of the potent antioxidant lycopene, cook tomatoes with a small amount of healthy fat like olive oil. To get the most immune-boosting vitamin C, enjoy them fresh and raw. By varying your preparation, you can reap the full spectrum of vitamins, minerals, and antioxidants that this versatile fruit has to offer.

For more information on the health benefits of tomatoes and various cooking methods, you can visit the British Tomato Growers Association website.

Frequently Asked Questions

It is healthiest to eat both raw and cooked tomatoes. Cooking significantly increases the bioavailability of the antioxidant lycopene, while eating them raw preserves more of the heat-sensitive vitamin C.

Cooking does not destroy all nutrients. While some vitamin C is lost, the heat enhances the bioavailability of lycopene, a powerful antioxidant. The net result is a boost in overall antioxidant activity in cooked tomatoes.

To increase lycopene absorption, consume tomatoes that have been cooked, and combine them with a healthy fat, such as extra virgin olive oil or avocado. This helps the body absorb the fat-soluble antioxidant more effectively.

Canned tomatoes are very healthy. The canning process involves heat, which makes their lycopene content more bioavailable than in fresh tomatoes. However, it is important to choose low-sodium canned products to minimize your salt intake.

Yes, unless you have a sensitivity. The skin contains higher concentrations of lycopene and other beneficial flavonoids, and both the skin and seeds are good sources of dietary fiber.

Yes, excessive consumption can lead to side effects. The acidity of tomatoes can cause heartburn or acid reflux in sensitive individuals. Overconsumption of lycopene can cause a benign orange discoloration of the skin.

Deep red tomatoes generally contain the highest levels of lycopene. Smaller varieties, such as cherry tomatoes, also tend to have a higher concentration of lycopene per gram than larger ones.

A simple and healthy recipe is roasted tomatoes. Toss chopped tomatoes with olive oil, minced garlic, fresh basil, and a pinch of salt and pepper. Roast until softened and use on toast, in pasta, or as a side dish.