Which is healthier, green or red tomato?

October 30, 2025 •

4 min read

In 2014, a University of Iowa study found that a compound in green tomatoes, tomatidine, builds muscle and may prevent atrophy. This raises a vital question for health-conscious foodies: which is healthier, green or red tomato, for overall nutritional impact?

Quick Summary

Green and red tomatoes each offer distinct health benefits, with red varieties supplying high lycopene levels and green varieties providing tomatidine and vitamin C.

Key Points

Lycopene Powerhouse: Red tomatoes are the richest source of lycopene, an antioxidant that is particularly beneficial for heart health and cancer prevention.
Muscle-Building Compound: Green tomatoes, particularly unripe ones, contain tomatidine, a compound linked to building muscle mass and protecting against muscle atrophy.
Cooking Matters: Cooking red tomatoes significantly increases the bioavailability of lycopene, making it easier for your body to absorb.
Vitamin C and Fiber: Green tomatoes often contain a higher concentration of Vitamin C than red ones, while both are good sources of fiber and potassium.
Variety is Key: To get the broadest range of nutrients, incorporating both red and green tomatoes into your diet is the best approach.
Tomatine Considerations: Unripe green tomatoes contain tomatine, but it is generally safe to consume in moderation, especially when cooked.

Green Tomatoes: More Than Just Unripe

When considering green tomatoes, it is important to distinguish between unripe red tomatoes and varieties that are green when fully ripe, such as Green Zebra. While unripe tomatoes contain the alkaloid tomatine, which is toxic in large quantities, the amount in a typical serving is not harmful, especially when cooked. However, heirloom varieties that stay green are naturally safe to consume raw or cooked.

Notable Nutrients in Green Tomatoes

Green tomatoes are not nutritional lightweights; they are packed with beneficial compounds that change as they ripen.

Higher Vitamin C: Green tomatoes often contain a higher concentration of Vitamin C than their fully-ripened counterparts, which is vital for immune function and skin health.
Tomatidine: Unripe green tomatoes contain tomatidine, a compound linked to building muscle, protecting against muscle atrophy, and reducing fat in studies.
Antioxidants: They are rich in antioxidants like chlorogenic acid and flavonoids, which combat oxidative stress and inflammation.
Fiber and Potassium: Like red tomatoes, green varieties are a good source of dietary fiber and potassium, supporting gut health and blood pressure regulation.

Red Tomatoes: The Lycopene Powerhouse

Red tomatoes are the most commonly consumed variety, and their signature color is a result of a powerful antioxidant called lycopene. Lycopene has been extensively studied for its significant health benefits.

Maximizing Lycopene Absorption

Studies have shown that cooking red tomatoes can increase the bioavailability of lycopene, making it easier for the body to absorb. Pairing cooked tomato dishes with a source of healthy fat, like olive oil, can further enhance this absorption. This means that tomato sauce or roasted tomatoes can be more potent sources of lycopene than fresh ones.

The Health Benefits of Red Tomatoes

Cardiovascular Health: Lycopene can help lower LDL ('bad') cholesterol and blood pressure, reducing the risk of heart disease.
Cancer Prevention: Research suggests that a diet rich in lycopene may help reduce the risk of certain cancers, particularly prostate cancer.
Eye Health: Red tomatoes contain lutein and zeaxanthin, which help protect your eyes from blue light damage and age-related macular degeneration.
Skin Protection: Lycopene offers some protection against sun damage, although it is not a substitute for sunscreen.

Comparison: Green Tomato vs. Red Tomato

The choice between green and red tomatoes often comes down to their specific nutritional composition. Here is a simplified comparison of their key properties:


Feature	Green Tomato	Red Tomato
Dominant Antioxidant	Tomatidine (in unripe)	Lycopene
Key Vitamins	High Vitamin C, Vitamin K	High Vitamin A, Vitamin C, Potassium
Immune System	High Vitamin C supports immune function.	High Vitamin C supports immune function.
Eye Health	Contains beta-carotene, but lower Vitamin A than red.	High Vitamin A and lutein for vision.
Muscle Benefits	Contains tomatidine for potential muscle-building.	Not a primary benefit.
Heart Health	High potassium and fiber.	High lycopene and potassium for cardiovascular support.
Raw vs. Cooked	Generally safe for ripe green varieties. Unripe should be cooked.	Lycopene bioavailability increases when cooked.

Nutritional Nuances and Overall Health

It is important to remember that the nutritional content can vary greatly depending on the specific tomato variety, growing conditions, and ripeness. Ripe, fresh tomatoes that are grown organically often have more robust nutrient profiles than those that are picked early and ripened with ethylene gas. The best approach for maximizing health benefits is to include a variety of different colored fruits and vegetables in your diet.

Which Tomato is Healthier? A Conclusion

Ultimately, there is no single answer to which is healthier, green or red tomato, as they offer different sets of beneficial compounds. The 'healthier' choice depends on your specific dietary goals. If you are looking to boost your intake of cancer-fighting lycopene, especially for heart or prostate health, red tomatoes are the clear winner. However, if you are interested in the potential muscle-building benefits of tomatidine or want a higher raw-form dose of Vitamin C, green tomatoes have a distinct edge.

The wisest strategy is to enjoy both. Incorporating a mix of green and red tomatoes, prepared in various ways, ensures you reap the full spectrum of antioxidants, vitamins, and minerals that this versatile fruit has to offer.

For more information on the full range of tomato health benefits, including specific studies on lycopene and heart health, visit WebMD's Guide to Tomatoes.

Recipes for Optimal Nutrition

For Lycopene: Create a rich, slow-cooked marinara sauce with red tomatoes and a splash of olive oil to maximize absorption.
For Tomatidine: Try a recipe for fried green tomatoes, which safely cooks the unripe fruit and makes for a delicious side dish.
For Mixed Benefits: A colorful salsa combining chopped red and ripe green tomatoes offers a fantastic blend of flavor and nutrition.

Choosing and Storing Your Tomatoes

Choosing: Look for firm, smooth-skinned tomatoes free from blemishes. For green tomatoes, understand if you are buying an unripe red variety (best for cooking) or a ripe green heirloom.
Storing: Avoid refrigerating fresh, ripe tomatoes, as this can diminish their flavor. Store unripe tomatoes at room temperature until they reach your desired ripeness.

Frequently Asked Questions

Yes, it is safe to eat unripe green tomatoes in moderation, especially when cooked. They contain a small amount of the alkaloid tomatine, which is toxic in very high doses, but a typical serving is harmless.

Red tomatoes are generally better for heart health due to their high concentration of lycopene, an antioxidant that has been linked to a reduced risk of cardiovascular disease.

Cooking red tomatoes can actually increase the bioavailability of lycopene, making it easier for your body to absorb. However, some Vitamin C may be lost during the cooking process.

No, they do not. Unripe green tomatoes are more acidic and tangy, while red tomatoes are typically sweeter. Ripe green heirloom varieties have a distinct, often fruity and rich, flavor.

A key benefit of green tomatoes, particularly the unripe kind, is their compound tomatidine, which has been shown to help build muscle and prevent age-related muscle loss in studies.

For red tomatoes, cook them with a healthy fat like olive oil to increase lycopene absorption. For a full spectrum of nutrients, enjoy a variety of different colored tomatoes, both raw and cooked.

Yes, some tomato varieties, such as Green Zebra and Green Moldavian, are meant to be green when fully ripe. These are safe to eat raw and have a different flavor profile than unripe red tomatoes.