Tomatoes of All Colors

Tracy L’Allier Ebacher September 2, 2025 Health, Vegetables

In this period of abundant harvests, let’s take a closer look at one of garden favorites: the tomato! Is it a fruit or a vegetable? A bit of both! The tomato is a fruit in the botanical sense because it comes from a flower and contains seeds, but culinary, it is prepared more like a vegetable. Tomatoes come in a variety of colors and shapes, but are they all equal nutritionally?

Nutritional value of tomatoes

According to data available in the Canadian Nutrient File, red, orange, yellow, and green tomatoes are very similar in terms of average energy (18 kcal), carbohydrate (4 g), fat (0.2 g), protein (1 g), dietary fiber (1 g), and potassium (225 mg) – all values per 100 g serving. Small differences are observed for some vitamins. For example, compared to red tomatoes, orange ones contain double the beta-carotene (896 mcg vs. 449 mcg), yellow tomatoes almost double the niacin (1.3 vs. 0.7 niacin equivalents), and green tomatoes nearly the double of vitamin C (23 mg vs. 14 mg).

In general, tomatoes are high in essential nutrients and antioxidants. They contain, among other things, essential amino acids (leucine, threonine, valine, histidine, lysine, arginine), monounsaturated fatty acids (linoleic and linolenic acids), carotenoids (lycopene and β-carotenoids), and phytosterols (β-sitosterol, campesterol, and stigmasterol). Tomatoes also contain phenols, which have antioxidant properties that protect against oxidative stress.

Lycopene

As mentioned above, tomatoes are rich in lycopene, a natural red or pink pigment from the carotenoid family. Other fruits also contain it, sometimes even more than tomatoes. Per 100 g serving, red tomatoes contain on average 2.6 mg of lycopene, while grapefruit contains 1.4 mg, papaya 1.8 mg, watermelon 4.5 mg, and guava 5.2 mg. Tomato products contain more lycopene than fresh tomatoes per 100 g serving, for example, tomato juice contains 9.0 mg, ketchup 12.1 mg, tomato paste 28.8 mg, and sun-dried tomatoes 45.9 mg. Of course, we generally do not consume large amounts of these latter foods.

Lycopene is said to have anticancer, antidiabetic, anti-inflammatory, antioxidant, and protective effects on the heart, lungs, liver, stomach, kidneys, and nerves. It is more easily absorbed by the body when cooked and accompanied by a little fat.

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Author

Tracy L’Allier Ebacher

A University of Montreal graduate and holding a Master's Degree in Medical Research from Griffith University in Australia, Tracy is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ). She holds the Monash University's certification for the FODMAP diet and IBS. With more than 15 years of experience, she likes to share her knowledge about food in a simple and illustrated way in order to support you in achieving your health goals. Her approach combines the pleasure of eating, intuitive eating and mindfulness. Tracy specializes in adapted nutrition for chronic diseases, weight loss, gastrointestinal health, vegetarianism and veganism.