What is the nutritional value of chopped tomatoes?

December 24, 2025 •

3 min read

According to the USDA, a single cup of chopped red tomatoes contains just 32.4 calories and is an excellent source of essential nutrients. Exploring what is the nutritional value of chopped tomatoes reveals a wealth of vitamins, minerals, and potent antioxidants that contribute to overall health and wellness.

Quick Summary

This article breaks down the vitamins, minerals, and antioxidants in chopped tomatoes. It explains the health benefits of key compounds like lycopene and compares the nutritional profiles of fresh versus canned versions, providing practical insights for cooking and diet.

Key Points

Rich in Antioxidants: Chopped tomatoes are an excellent source of powerful antioxidants, including lycopene, beta-carotene, and vitamin C, which protect against cellular damage.
Supports Heart Health: The potassium and lycopene in tomatoes can help regulate blood pressure and reduce LDL cholesterol, lowering the risk of heart disease.
Increased Lycopene Absorption When Cooked: The cooking process breaks down cell walls, making the antioxidant lycopene more bioavailable for the body to absorb.
High in Vitamins and Minerals: Chopped tomatoes contain vital nutrients like Vitamin C, Vitamin K, and folate, which support immune function, bone health, and cell growth.
Differs Between Fresh and Canned: Canned chopped tomatoes, while convenient, may contain more sodium than fresh tomatoes. Canned versions often have higher concentrated lycopene due to processing, while fresh has more vitamin C.
Benefits Skin and Eye Health: The beta-carotene and lycopene in tomatoes contribute to healthier skin by protecting against sun damage and can aid in preserving eye health.

A Nutritional Overview of Chopped Tomatoes

Chopped tomatoes, whether fresh or canned, are a low-calorie, nutrient-dense food that provides a rich array of vitamins, minerals, and antioxidants essential for good health. Their nutritional profile makes them a versatile and beneficial addition to many dishes, from sauces and soups to salsas and stews. The breakdown of nutrients highlights their role in boosting the immune system, protecting heart health, and promoting good vision.

Key Nutrients in Chopped Tomatoes

Chopped tomatoes are packed with vital nutrients that support a variety of bodily functions. A typical one-cup serving of chopped red tomatoes (approximately 180 grams) offers a significant nutritional boost.

Vitamin C: A powerful antioxidant that helps protect cells from damage and supports a healthy immune system. Fresh tomatoes tend to have slightly higher levels, though canned versions still retain a good amount.
Potassium: This essential mineral is crucial for regulating fluid balance, nerve signals, and muscle contractions. A diet rich in potassium is associated with lower blood pressure and reduced risk of heart disease.
Vitamin K: Important for blood clotting and promoting strong, healthy bones.
Folate (Vitamin B9): Essential for cell growth and tissue function. It is particularly important for pregnant women to help prevent neural tube defects.
Lycopene: A red-pigmented antioxidant known for its potent health benefits, including a reduced risk of heart disease and certain types of cancer. Interestingly, cooking tomatoes significantly increases the bioavailability of lycopene, making it easier for the body to absorb.
Beta-carotene: An antioxidant that the body converts into vitamin A. It is vital for vision, immune function, and cell growth.

Fresh vs. Canned Chopped Tomatoes: Nutritional Differences

While both fresh and canned chopped tomatoes are nutritious, there are some notable differences in their nutrient profiles due to processing. Understanding these variations can help you choose the right product for your cooking and health goals.


Nutrient	Fresh Chopped Tomatoes	Canned Chopped Tomatoes	Benefit and Context
Vitamin C	Higher concentration	Moderate concentration	Heat processing slightly reduces Vitamin C, so fresh is better for maximizing this nutrient.
Lycopene	Lower bioavailability	Higher bioavailability	Cooking and processing breaks down cell walls, making lycopene more available for absorption.
Calcium	Standard amount	Higher, due to processing	Some canned versions may have higher calcium content because of additives like calcium chloride.
Fiber	Standard amount	Similar amounts	Both are good sources of dietary fiber for digestive health.
Sodium	Very low	Varies, check label	Canned versions may have added salt for preservation and flavor. Always check the label for sodium content.
Fat-Soluble Nutrients	Absorbed with added fat	Absorbed more efficiently	Pairing tomatoes with healthy fats like olive oil in cooked dishes enhances the absorption of carotenoids like lycopene and beta-carotene.

The Health Benefits of Lycopene

Lycopene is the standout antioxidant in tomatoes, with numerous studies linking it to positive health outcomes. Its powerful properties help combat oxidative stress, which can damage cells and lead to chronic diseases.

Cardiovascular Health: Research suggests that lycopene may help reduce LDL ('bad') cholesterol levels and lower blood pressure, which in turn reduces the risk of heart disease.
Cancer Prevention: Multiple studies have shown a link between high lycopene intake and a reduced risk of certain cancers, particularly prostate cancer.
Skin Protection: Lycopene may also offer protection against UV damage from the sun, although it is not a substitute for proper sun protection.

Practical Applications in Cooking

Chopped tomatoes are incredibly versatile in the kitchen. For recipes where you want a chunky texture, canned diced tomatoes can hold their shape better than fresh tomatoes due to the firming agent calcium chloride. For a smoother sauce, fresh or whole canned tomatoes that are hand-crushed or pureed are often preferred. When cooking, adding a healthy fat like olive oil can significantly boost your body's absorption of fat-soluble antioxidants like lycopene and beta-carotene.

Conclusion

In conclusion, the nutritional value of chopped tomatoes is impressive, offering a robust profile of vitamins, minerals, and potent antioxidants like lycopene. Whether you choose fresh or canned, incorporating chopped tomatoes into your diet is a simple and effective way to boost your nutrient intake. The benefits extend from protecting heart and skin health to aiding in the prevention of certain diseases. By understanding the subtle differences between fresh and canned versions, you can make informed choices to maximize flavor and nutritional impact in your cooking.

Authoritative Link: For more in-depth nutritional information on tomatoes, explore the USDA FoodData Central database.

Frequently Asked Questions

Yes, both fresh and canned chopped tomatoes are very nutritious, but their nutrient profiles vary slightly. Canned versions often contain higher levels of bioavailable lycopene due to the cooking process, while fresh tomatoes have more heat-sensitive Vitamin C. It's best to check the sodium content on canned products.

Yes, cooking chopped tomatoes can affect certain nutrients. Heat can slightly decrease Vitamin C content, but it significantly increases the bioavailability of lycopene, a potent antioxidant, making it easier for your body to absorb.

Lycopene is a powerful red-pigmented antioxidant found in tomatoes. It is important for its potential to reduce the risk of heart disease and certain cancers, as well as protecting skin from sun damage.

To maximize nutrient absorption, especially for fat-soluble carotenoids like lycopene and beta-carotene, combine chopped tomatoes with a healthy fat like olive oil or avocado. This is particularly effective in cooked dishes like sauces or soups.

Yes, chopped tomatoes can be beneficial for weight management. They are low in calories and fat, while being high in water and fiber, which helps promote a feeling of fullness and satiety.

Chopped tomatoes are extremely versatile. You can add them to a wide variety of dishes such as sauces, salsas, chilis, soups, stews, and casseroles. They can also be used in omelets, wraps, or as a base for marinara.

Yes, chopped tomatoes are a good source of dietary fiber. A single cup of chopped tomatoes contains a notable amount of fiber, which is important for digestive health.