Tomatoes are a popular and nutritious fruit that is commonly considered and used as a vegetable. On average, people consume about 18 pounds (8 kilograms) of tomatoes per year in the United States, according to the U.S. Department of Agriculture (USDA).

Tomatoes contain a wide variety of nutrient and non-nutrient components associated with certain health benefits. These include lycopene, vitamins C, A and K, potassium, and fiber. One medium-sized tomato may provide almost half of a person’s recommended daily amount of vitamin C. Various tomato components are believed to work together to produce  health benefits. These include aiding in the development of healthy teeth, bones, skin and hair; lowering blood pressure and cholesterol levels and possibly reducing the risk of cardiovascular disease and some cancers.

Some tomato components (e.g., lycopene) are more easily absorbed by the body when tomatoes are heated, either during cooking or processing. In addition, carotenoids are fat soluble, so adding small amounts of oil to tomatoes (e.g., in a salad) helps the body absorb the nutrients better. Processed tomato products (e.g., tomato sauce, tomato paste) may contain more health benefits than raw tomatoes.

Tomatoes can be added to the diet in many different ways. Raw tomatoes can be chopped, sliced or grilled and added to omelets, salads, sandwiches and main dishes. Processed tomato products can be added to spaghetti sauce, stews or chili. Tomato juice is a healthy beverage.

Certain nutrient and non-nutrient components of tomatoes may be available in supplement form. However, most experts recommend that people receive nutrients from food sources rather than from supplements. In most cases, the safety and effectiveness of supplements has not been proven.

In addition, the healthful components of tomatoes can be found in a wide variety of fruits and vegetables. The USDA recommends consumption of 3 to 5 servings (about 1 ½ to 2 ½ cups) of vegetables per day, based on a 2,000-calorie-per-day diet. A single serving is equal to one medium-sized tomato, ½ cup cooked tomatoes or 4 ounces of tomato juice.

Most tomatoes sold in supermarkets are picked while unripe, and then artificially ripened. These tomatoes are usually less red, less flavorful and may be less healthy than tomatoes picked when ripe. Consumers can do certain things to trigger or speed the ripening process. They can also avoid permanently interrupting the ripening process by keeping tomatoes out of the refrigerator until fully ripened. Tomatoes are most flavorful and healthy when eaten shortly after they have been allowed to fully ripen. 

The U.S. Food and Drug Administration (FDA) has approved a qualified health claim that associates weekly consumption of tomatoes or tomato sauce with a reduced risk of prostate cancer. The FDA stressed that there is little scientific research to support this claim, however.