Tomatoes are botanically defined as fruits because they form from a flower and contain seeds. Still, they’re most often utilized like a vegetable in cooking. In fact, the US Supreme Court ruled in 1893 that the tomato should be classified as a vegetable on the basis of its culinary applications.
It’s not uncommon for culinary practices to blur the lines of scientific definitions of what constitutes a fruit or a vegetable. Many plants that are considered to be vegetables are actually fruits.
For all intents and purposes, tomatoes are both. If you’re talking to a farmer or gardener, they’re fruits. If you’re talking to a chef, they’re a vegetable.
What’s the Difference Between a Fruit and a Vegetable?
Nutritionally, fruits and vegetables get a lot of attention for being rich sources of vitamins, minerals and fiber .
Although they have a lot in common, fruits and vegetables also have some distinct differences.
However, these differences will vary dramatically depending on whether you’re talking to a farmer or a chef.
Botanically, Tomatoes Are Fruits
According to science, tomatoes are fruits.
All fruits have a single seed or many seeds inside and grow from the flower of a plant.
Like other true fruits, tomatoes form from small yellow flowers on the vine and naturally contain a multitude of seeds. These seeds can later be harvested and used to produce more tomato plants. Interestingly, some modern varieties of tomato plants have been intentionally cultivated to stop producing seeds. Even when this is the case, a tomato is still considered to be the fruit of the plant in botanical terms.
Summary
Tomatoes are botanically fruits because they form from a flower and contain seeds. They’re Often Classified as a Vegetable.
Much of the confusion about whether a tomato is a fruit or vegetable comes from the common culinary applications for tomatoes.
Cooking is as much an art as it is a science, which tends to give way to more flexibility for how different foods are categorized. In cooking, tomatoes are usually used alone or paired alongside other true vegetables in savory dishes. As a result, they’ve earned a reputation as a vegetable, even though they’re technically a fruit by scientific standards.
This was the method of classification used by the US Supreme Court in 1893 during a legal dispute with a tomato importer who argued his tomatoes should be considered fruits to avoid the higher vegetable tariff.
It was during this case that the court ruled the tomato would be classified as a vegetable on the basis of its culinary applications instead of its botanical categorization as a fruit. The rest is history.
Tomatoes aren’t the only foods that struggle with this kind of identity crisis. In fact, it’s fairly common for plants botanically classified as fruits to be used as vegetables in culinary practice.
Other fruits that are often considered vegetables include:
• Cucumber
• Squash
• Pea pods
• Peppers
• Eggplant
• Okra
Though much less common, sometimes vegetables are utilized more like fruits in certain culinary scenarios, too.
Rhubarb, for example, is often included in sweet dessert-style recipes even though it’s a vegetable. This is also exemplified in other dishes like carrot cake or sweet potato pie.
Summary
Tomatoes are usually used in savory preparations, which is why they’ve earned the reputation of being a vegetable. Some other fruits that are used as vegetables include squash, pea pods and cucumber.
Regardless, they’re a delicious and nutritious addition to any diet.
Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
They are also a great source of vitamin C, potassium, folate, and vitamin K. Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist with different shapes and flavor.
The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber.
Here are the nutrients in a small (100-gram) raw tomato :
- Calories: 18
- Water: 95%
- Protein: 0.9 grams
- Carbs: 3.9 grams
- Sugar: 2.6 grams
- Fiber: 1.2 grams
- Fat: 0.2 grams
Carbs
Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium specimen (123 grams). Simple sugars, such as glucose and fructose, make up almost 70% of the carb content.
Fiber
Tomatoes are a good source of fiber, providing about 1.5 grams per average-sized tomato. Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicellulose, cellulose, and lignin.
SUMMARY
Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water.
Tomatoes are a good source of several vitamins and minerals:
- Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI).
- Potassium. An essential mineral, potassium is beneficial for blood pressure control and heart disease prevention .
- Vitamin K1. Also known as phylloquinone, vitamin K is important for blood clotting and bone health .
- Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly important for pregnant women .
Other plant compounds
The content of vitamins and plant compounds in tomatoes can vary greatly between varieties and sampling periods. The main plant compounds in tomatoes are:
- Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects .
- Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
- Naringenin. Found in tomato skin, this flavonoid has been shown to decrease inflammation and protect against various diseases in mice .
- Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels .
Chlorophylls and carotenoids like lycopene are responsible for the rich color of tomatoes.
When the ripening process starts, the chlorophyll (green) is degraded and carotenoids (red) are synthesized .
Lycopene
Lycopene — the most abundant carotenoid in ripened tomatoes — is particularly noteworthy when it comes to the fruit’s plant compounds.
It’s found in the highest concentrations in the skin .
Generally, the redder the tomato, the more lycopene it has .
Tomato products — such as ketchup, tomato juice, tomato paste, and tomato sauces — are the richest dietary sources of lycopene in the Western diet, providing over 80% of dietary lycopene in the United States .
Gram for gram, the amount of lycopene in processed tomato products is often much higher than in fresh tomatoes .
For example, ketchup boasts 10–14 mg of lycopene per 3.5 ounces (100 grams), while one small, fresh tomato (100 grams) holds only 1–8 mg (24).
However, keep in mind that ketchup is often consumed in very small amounts. Thus, it may be easier to bump up your lycopene intake by eating unprocessed tomatoes — which also have far less sugar than ketchup.
Other foods in your diet may have a strong effect on lycopene absorption. Consuming this plant compound with a source of fat can increase absorption by up to four times..
However, not everyone absorbs lycopene at the same rate .
Even though processed tomato products are higher in lycopene, it’s still recommended to consume fresh, whole tomatoes whenever possible.
SUMMARY
Lycopene is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce.
Health benefits of tomatoes
Consumption of tomatoes and tomato-based products has been linked to improved skin health and a lower risk of heart disease and cancer.
Heart health
Heart disease — including heart attacks and strokes — is the world’s most common cause of death.
A study in middle-aged men linked low blood levels of lycopene and beta-carotene to increased risk of heart attacks and strokes .
Increasing evidence from clinical trials suggests that supplementing with lycopene may help lower LDL (bad) cholesterol .
Clinical studies of tomato products indicate benefits against inflammation and markers of oxidative stress .
They also show a protective effect on the inner layer of blood vessels and may decrease your risk of blood clotting .
Cancer prevention
Cancer is the uncontrolled growth of abnormal cells that spread beyond their normal boundaries, often invading other parts of the body.
Observational studies have noted links between tomatoes — and tomato products — and fewer incidences of prostate, lung, and stomach cancers .
While the high lycopene content is believed responsible, high-quality human research needed to confirm the cause of these benefits. A study in women shows that high concentrations of carotenoids — found in high amounts in tomatoes — may protect against breast cancer .
Skin health
Tomatoes are considered beneficial for skin health.
Tomato-based foods rich in lycopene and other plant compounds may protect against sunburn .
According to one study, people who ingested 1.3 ounces (40 grams) of tomato paste — providing 16 mg of lycopene — with olive oil every day for 10 weeks experienced 40% fewer sunburns .
SUMMARY
Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.
Commercial ripening process
When tomatoes start to ripen, they produce a gaseous hormone called ethylene.
Commercially grown tomatoes are harvested and transported while still green and immature. To make them red before selling, food companies spray them with artificial ethylene gas.
This process inhibits the development of natural flavor and may result in tasteless tomatoes.
Therefore, locally grown tomatoes may taste better because they’re allowed to ripen naturally.
If you buy unripened tomatoes, you can speed up the ripening process by wrapping them in a sheet of newspaper and keeping them on the kitchen counter for a few days. Just make sure to check them daily for ripeness.
SUMMARY
Tomatoes are often harvested while still green and immature, then ripened artificially with ethylene gas. This may lead to less flavor development, resulting in bland tomatoes.
Safety and side effects
Tomatoes are generally well tolerated and tomato allergy is very rare .
Allergy
Although tomato allergy is rare, individuals allergic to grass pollen are more likely to be allergic to tomatoes.
This condition is called pollen-food allergy syndrome or oral-allergy syndrome .
In oral-allergy syndrome, your immune system attacks fruit and vegetable proteins that are similar to pollen, which leads to allergic reactions like itching in the mouth, scratchy throat, or swelling of the mouth or throat .
People with latex allergy can also experience cross-reactivity to tomatoes .
SUMMARY
Tomatoes are generally well tolerated but may cause allergic reactions in people allergic to grass pollen.
The bottom line
Tomatoes are juicy and sweet, full of antioxidants, and may help fight several diseases.
They are especially high in lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.
Tomatoes can be a valuable part of a healthy diet.
Is Tomato Juice Good for You? Benefits and Downsides
Tomato juice is a popular beverage that provides a wide variety of vitamins, minerals, and potent antioxidants (1).
It’s particularly rich in lycopene, a powerful antioxidant with impressive health benefits.
However, some believe that tomato juice may not be as healthy as whole tomatoes due to the high sodium content found in certain brands.
This article discusses the potential health benefits and downsides of tomato juice.
Tomato juice is a popular drink, made from the juice of fresh tomatoes.
Though you can buy pure tomato juice, many popular products — such as V8 — combine it with the juice of other vegetables like celery, carrots, and beets.
Here is the nutrition information for 1 cup (240 ml) of 100% canned tomato juice .
- Calories: 41
- Protein: 2 grams
- Fiber: 2 grams
- Vitamin A: 22% of the Daily Value (DV)
- Vitamin C: 74% of the DV
- Vitamin K: 7% of the DV
- Thiamine (vitamin B1): 8% of the DV
- Niacin (vitamin B3): 8% of the DV
- Pyridoxine (vitamin B6): 13% of the DV
- Folate (vitamin B9): 12% of the DV
- Magnesium: 7% of the DV
- Potassium: 16% of the DV
- Copper: 7% of the DV
- Manganese: 9% of the DV
As you can see, tomato juice is highly nutritious and packs in many important vitamins and minerals.
For example, drinking just 1 cup (240 ml) of tomato juice nearly covers your daily needs for vitamin C and fulfills 22% of your vitamin A requirements in the form of alpha- and beta-carotenoids.
Carotenoids are pigments that are converted into vitamin A in your body .
This vitamin is essential for healthy vision and tissue maintenance.
These carotenoids are not only converted into vitamin A but also act as potent antioxidants, protecting your cells from damage caused by unstable molecules called free radicals.
Free radical damage has been linked to chronic conditions like heart disease and is believed to play a role in the aging process .
Additionally, tomato juice is loaded with magnesium and potassium — two minerals vital for heart health .
It’s also an excellent source of B vitamins, including folate and vitamin B6, which are important for your metabolism and many other functions .
Summary
Tomato juice is high in many vitamins and minerals that are essential for your health, including vitamin C, vitamin A, B vitamins, potassium, and magnesium.
Tomato juice is a concentrated source of powerful antioxidants like lycopene, a carotenoid plant pigment that has been linked to impressive health benefits.
In fact, Americans get more than 80% of their lycopene from tomatoes and products like tomato juice .
Lycopene protects your cells from free radical damage, thereby reducing inflammation in your body.
Many studies have shown that drinking lycopene-rich tomato juice has beneficial effects on your health — specifically by reducing inflammation.
For example, a 2-month study in 30 women found that those who drank 1.2 cups (280 ml) of tomato juice daily — containing 32.5 mg of lycopene — had significant reductions in blood levels of inflammatory proteins called adipokines.
What’s more, the women experienced significant increases in blood levels of lycopene and significant reductions in cholesterol and waist circumference.
Another study in 106 overweight women noted that drinking 1.4 cups (330 ml) of tomato juice daily for 20 days significantly reduced inflammatory markers, such as interleukin 8 (IL-8) and tumor necrosis factor alpha (TNF-α), compared to a control group.
Additionally, a 5-week study in 15 people showed that participants who drank 0.6 cups (150 ml) of tomato juice per day — equal to 15 mg of lycopene — had significantly reduced serum levels of 8-Oxo-2′-deoxyguanosine (8-oxodG) after extensive physical exercise.
8-oxodG is a marker of DNA damage caused by free radicals. High levels of this marker have been linked to chronic diseases, such as breast cancer and heart disease.
Aside from lycopene, tomato juice is also an excellent source of vitamin C and beta-carotene — two other antioxidants with powerful anti-inflammatory properties.
Summary
Tomato juice is a concentrated source of lycopene, an antioxidant that has been shown to reduce inflammation in many studies. It also contains the potent antioxidants vitamin C and beta-carotene.
May Reduce Chronic Disease Risk
Research has shown that diets rich in tomatoes and tomato products like tomato juice may reduce your risk of certain chronic diseases.
May Improve Heart Disease Risk Factors
Tomatoes have long been associated with improved heart health.
They contain potent antioxidants, such as lycopene and beta-carotene, which help reduce heart disease risk factors like high blood pressure, high cholesterol, and fat buildup in your arteries (atherosclerosis).
A review including 584 people discovered that those who had diets rich in tomatoes and tomato products had a significantly reduced risk of heart disease compared to those who had a low intake of tomatoes .
Another review of 13 studies found that lycopene from tomato products taken in doses over 25 mg per day lowered levels of “bad” LDL cholesterol by about 10% and significantly reduced blood pressure.
For reference, 1 cup (240 ml) of tomato juice provides approximately 22 mg of lycopene.
What’s more, a review of 21 studies associated supplementing with tomato products with significant reductions in levels of “bad” LDL-cholesterol, the inflammatory marker IL-6, and notable improvements in blood flow.
May Protect Against Certain Cancers
Due to its high levels of beneficial nutrients and antioxidants, tomato juice has been shown to have anticancer effects in several studies.
A review of 24 studies associated a high intake of tomatoes and tomato products with a significantly reduced risk of prostate cancer .
In a test-tube study, lycopene extract derived from tomato products inhibited the growth of prostate cancer cells and even induced apoptosis, or cell death .
Animal studies also observe that tomato products may have a protective effect against skin cancer.
Mice that were fed red tomato powder for 35 weeks had significantly less skin cancer development after being exposed to UV light than mice on a control diet .
Though these results are promising, more research is needed to understand how tomatoes and products like tomato juice may affect cancer development in humans.
Summary
Tomato juice and other tomato products may reduce your risk of certain types of cancer. However, more research in this area is needed.
Though tomato juice is highly nutritious and may offer impressive health benefits, it does have some downsides.
Its biggest drawback may be that most types are high in sodium. Many tomato juice products contain added salt — which bumps up the sodium content.
For example, a 1.4-cup (340-ml) serving of Campbell’s 100% tomato juice contains 980 mg of sodium — which is 43% of the DV (25).
Diets high in sodium may be problematic, especially for people who are considered salt-sensitive.
Certain groups of people, such as African Americans, are more likely to be negatively affected by high-sodium foods .
Plus, research shows that diets high in sodium may contribute to high blood pressure.
Another downfall of tomato juice is that it’s slightly lower in fiber than whole tomatoes. That said, tomato juice is still higher in fiber than many other fruit drinks like apple juice and pulp-free orange juice.
Be aware that many tomato drinks have other fruits added to them, which can increase calorie and sugar content. Some versions may even contain added sugars.
When searching for a healthy variety, choose 100% tomato juice with no salt or sugars added.
Additionally, people with gastroesophageal reflux disease (GERD) may want to avoid tomato juice as it can worsen symptoms.
Summary
Certain types of tomato juice can be high in sodium and may contain added sugars. This juice may also worsen symptoms for people with GERD.
Should You Drink Tomato Juice?
Tomato juice can be a healthy drink choice for many people.
Nutrient-dense tomato juice makes an excellent choice for those with increased nutrient needs, such as older adults and those who smoke.
For example, people who smoke cigarettes need more vitamin C than the those who don’t. Since tomato juice is particularly high in this nutrient, it may be a smart choice if you smoke .
Many older people have limited food access and tend to eat fewer nutritious foods. Tomato juice can be a convenient and tasty way to help you meet your requirements for many nutrients .
What’s more, replacing unhealthy drinks, such as fruit punch, soda, and other sweetened beverages, with tomato juice is a healthy way for anyone to improve their diet.
Drinking 100% tomato juice with no added salt or sugar is an excellent way to increase your nutrient intake.
How to Make Your Own Tomato Juice
For those who are creative in the kitchen, homemade tomato juice can be easily prepared with a few nutritious ingredients.
Simply cook sliced fresh tomatoes for 30 minutes over medium heat. When cooled, toss the tomatoes into a high-powered blender or food processor and pulse until the desired consistency is reached.
You can blend the tomato mixture until a drinkable texture is reached or leave it thicker to use as a sauce.
The tomatoes can be combined with other veggies and herbs, such as celery, red peppers, and oregano, to boost the nutrition content and flavor even more.
A helpful tip is to add a bit of olive oil when cooking your tomatoes. Because lycopene is a fat-soluble compound, eating or drinking tomatoes with a bit of fat increases its availability to your body .
Summary
Replacing sweetened drinks such as soda with tomato juice can benefit your health. Make your own tomato juice at home by processing cooked tomatoes in a blender.
The Bottom Line
Tomato juice is rich in nutrients like vitamin C, B vitamins, and potassium.
It’s also an excellent source of antioxidants, such as lycopene, which may reduce inflammation and your risk of heart disease and some cancers.
Be sure to buy 100% tomato juice without added salt or sugar — or make your own at home.
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