Tomato juice is low in calories, rich in vitamins A and C, provides antioxidants like lycopene, and supports heart health and hydration.
Tomato juice packs more nutrition than most people realize. This vibrant red drink delivers vitamins, minerals, and powerful antioxidants that may boost heart health, reduce inflammation, and even help with weight management. But not all tomato juices are created equal – some contain hidden sodium and sugars that could undermine its benefits.
Tomato Juice Nutrition Profile
A single cup (240ml) of 100% tomato juice provides:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 41 | 2% |
| Vitamin C | 22mg | 24% |
| Vitamin A | 1025 IU | 22% |
| Potassium | 527mg | 11% |
| Lycopene | 20mg | N/A |
Unlike many fruit juices, tomato juice contains minimal natural sugars (about 5g per cup) and provides 2g of fiber. The real nutritional star is lycopene – the antioxidant pigment that gives tomatoes their red color. Research shows lycopene absorption increases when tomatoes are processed into juice.
Top Health Benefits of Tomato Juice
1. Powerful Antioxidant Protection
Tomato juice contains three key antioxidants working together:
- Lycopene (shown to reduce oxidative stress by 30% in overweight women)
- Vitamin C (boosts immune function)
- Vitamin A (supports vision and skin health)
A study published in Women’s Health found that drinking 330ml of tomato juice daily for 20 days significantly increased antioxidant enzymes in overweight women while decreasing oxidative stress markers.
2. Heart Health Support
The potassium and magnesium in tomato juice help regulate blood pressure. Research from Frontiers in Nutrition suggests tomato juice may improve blood flow and reduce platelet aggregation that can lead to clots.
3. Hydration Without Excess Sugar
Compared to orange juice (which contains 21g sugar per cup), tomato juice provides hydration with just 5g natural sugars. This makes it an excellent choice for those watching blood sugar levels.
Potential Downsides to Consider
High Sodium Content
Many commercial brands add significant salt. Campbell’s tomato juice contains 480mg sodium per cup (20% DV). Look for low-sodium versions or make your own using a quality juicer.
Acidity Concerns
Those with acid reflux may need to limit tomato juice consumption or pair it with alkaline foods.
How to Choose the Best Tomato Juice
Follow these tips when shopping:
- Select “100% tomato juice” with no added sugars
- Opt for low-sodium varieties (under 140mg per serving)
- Check for non-GMO and organic certifications
- Consider fresh-made juice from a cold press juicer for maximum nutrients
Creative Ways to Enjoy Tomato Juice
Beyond drinking it straight, try:
- Base for gazpacho or Bloody Mary cocktails
- Marinade for meats (the acidity tenderizes)
- Addition to soups and stews for depth of flavor
- Mix with carrot juice for a nutrient-packed blend
For those interested in making their own, a study in Molecules found fresh-pressed juices retain more beneficial compounds than store-bought versions.
