What Nutritional Value Do Cherry Tomatoes Have?

November 19, 2025 •

3 min read

According to the USDA, a single cup of cherry tomatoes (approx. 149g) contains only about 27 calories, making them a nutrient-dense and low-calorie addition to your diet. This article explores what nutritional value do cherry tomatoes have and highlights their key health benefits.

Quick Summary

Cherry tomatoes are low in calories yet rich in vitamins A and C, potassium, and powerful antioxidants like lycopene and beta-carotene, promoting various health benefits.

Key Points

Antioxidant-Rich: Cherry tomatoes are packed with lycopene, beta-carotene, and lutein, which fight free radicals and reduce oxidative stress.
Heart-Protective: High levels of potassium and lycopene help lower blood pressure and cholesterol, contributing to better cardiovascular health.
Vitamins and Minerals: These tiny fruits are excellent sources of Vitamin C, Vitamin A, Vitamin K, and potassium.
Lycopene Bioavailability: Cooking cherry tomatoes significantly increases the body's ability to absorb lycopene, though some Vitamin C may be lost.
Weight Management: Their high water and fiber content, combined with low calories, makes them a filling and healthy snack option.

A Low-Calorie Powerhouse

Cherry tomatoes are celebrated for their sweet, juicy flavor, but their impressive nutritional profile is equally compelling. As a food primarily composed of water, they are incredibly low in calories and virtually fat-free, making them an excellent choice for snacking or adding bulk to meals without a significant caloric impact. Beyond the macronutrients, these small fruits are packed with a wide array of vitamins, minerals, and bioactive compounds that provide substantial health benefits.

Vitamins and Minerals

Cherry tomatoes are a rich source of several essential vitamins and minerals vital for maintaining overall health. Some of the most notable include:

Vitamin C: This powerful antioxidant is crucial for immune function, skin health, and collagen production. A single cup can provide a significant portion of your daily needs.
Vitamin A: Derived from beta-carotene, Vitamin A is essential for vision, immune function, and reproductive health.
Potassium: Important for regulating blood pressure and maintaining proper nerve and muscle function.
Vitamin K: Plays a key role in blood clotting and is important for bone health.
Folate (Vitamin B9): Essential for cell growth and function, particularly important during pregnancy.
Other Minerals: They also contain smaller but valuable amounts of magnesium, phosphorus, and manganese.

Antioxidants: The Secret to Their Health Benefits

The vibrant red hue of most cherry tomatoes is a tell-tale sign of their antioxidant richness, particularly from carotenoids. These compounds are a primary source of the fruit's disease-fighting properties.

Lycopene: The most abundant and notable antioxidant in red tomatoes, lycopene is linked to a reduced risk of heart disease and certain cancers, especially prostate cancer.
Beta-Carotene: A powerful antioxidant that the body converts into Vitamin A. It also contributes to heart and cancer risk reduction.
Lutein: Known for its anti-inflammatory properties that support eye health and brain function.
Flavonoids: In addition to carotenoids, cherry tomatoes contain flavonoids like naringenin, which offer further antioxidant and anti-inflammatory benefits.

Raw vs. Cooked Cherry Tomatoes: A Nutritional Comparison

One of the most intriguing aspects of cherry tomato nutrition is how cooking affects their nutrient content. While heat-sensitive vitamins like Vitamin C may decrease, the bioavailability of other key compounds increases.


Nutrient	Raw Cherry Tomatoes	Cooked Cherry Tomatoes
Lycopene	High, but with lower bioavailability	Much higher bioavailability due to heat breaking down cell walls
Vitamin C	Higher content in raw form	Content may be reduced, but some is retained, especially with low-heat methods
Beta-Carotene	Readily available	Bioavailability slightly enhanced by heat
Antioxidant Activity	High	Overall antioxidant activity increases due to enhanced lycopene absorption

Health Benefits of Adding Cherry Tomatoes to Your Diet

Incorporating cherry tomatoes into your diet can offer a range of health advantages, thanks to their nutrient synergy.

Supports Heart Health: The combination of potassium, lycopene, and beta-carotene works to lower blood pressure, reduce cholesterol, and protect against cardiovascular diseases.
May Reduce Cancer Risk: Studies suggest that the high content of lycopene and other antioxidants may help fight cellular damage and reduce the risk of certain cancers, including prostate and breast cancer.
Promotes Skin Health: Antioxidants like lycopene and beta-carotene can help protect the skin from sun damage and aging effects caused by UV light. Vitamin C also aids in collagen formation for firm skin.
Boosts Immunity: A high concentration of Vitamin C strengthens the body's immune system, helping to ward off illness.
Aids Digestion and Weight Management: With their high water and fiber content, cherry tomatoes contribute to hydration, promote healthy digestion, and help you feel full, which supports weight management efforts.

Conclusion: Tiny Tomatoes, Huge Benefits

Cherry tomatoes are far more than just a sweet garnish. They are a highly nutritious fruit, offering a rich profile of vitamins, minerals, and antioxidants in a low-calorie package. Whether eaten raw as a hydrating snack or cooked to enhance the bioavailability of lycopene, they provide significant benefits for heart health, cancer prevention, skin protection, and overall well-being. Adding these small but mighty fruits to your daily diet is a simple and delicious way to boost your nutritional intake. For more information on tomato health benefits, see Healthline's overview of tomatoes.

Frequently Asked Questions

Lycopene is a powerful antioxidant and the carotenoid responsible for the red color in ripe tomatoes. It is important because it protects the body's cells from damage caused by free radicals and is linked to a lower risk of heart disease and certain cancers, such as prostate cancer.

Yes, cherry tomatoes are very low in calories. A standard one-cup serving (approx. 149g) contains only around 27 calories, making them an excellent choice for a healthy, low-calorie snack.

Yes, their nutritional content can vary by color and variety. For example, red cherry tomatoes are typically highest in lycopene, while orange varieties contain more beta-carotene.

It depends on the nutrient you want to maximize. Eating them raw provides more Vitamin C, which is heat-sensitive. Cooking, however, significantly increases the body's absorption of lycopene, especially when cooked with a little fat like olive oil.

Yes, the antioxidants found in cherry tomatoes, particularly lycopene and beta-carotene, can help protect the skin from UV damage. Vitamin C also aids in collagen production, supporting overall skin health and elasticity.

Yes, cherry tomatoes are a decent source of dietary fiber, especially when eaten with the skin on. Fiber promotes digestive health and can contribute to feelings of fullness.

Yes, they are beneficial for heart health. The combination of potassium, which helps regulate blood pressure, and powerful antioxidants like lycopene can reduce inflammation and help prevent clotting, thereby lowering the risk of heart disease and stroke.