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What Vitamins Are in Tomatoes?
(And Does Fresh, Canned, or Cooked Make a Difference?)
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Posted 12.4.25
Exactly what vitamins are in tomatoes? The globe-shaped fruits might seem like a simple pantry staple, but they’re actually nutrient powerhouses—packed with vitamins your body loves.
Whether you slice them fresh for a salad, simmer them into a sauce, or pop open a can of crushed tomatoes for chili, you’re getting real nutritional value. But here’s the kicker: the vitamin content changes depending on how the tomato is prepared.
Here’s the dirt.
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What vitamins are in tomatoes?
The biggees
Vitamin C
Fresh tomatoes are a great source of vitamin C—an antioxidant that supports your immune system and helps your body absorb iron. One medium tomato can give you around 20–25% of your daily vitamin C needs.
Vitamin A (as beta-carotene)
Tomatoes are rich in carotenoids, especially beta-carotene, which your body turns into vitamin A. This vitamin helps with vision, skin health, and immune function.
Vitamin K
Tomatoes contain vitamin K1, which supports blood clotting and bone health.
B Vitamins
Tomatoes offer several B vitamins in smaller amounts, including:
- B1 (thiamin)
- B3 (niacin)
- B6 (pyridoxine)
- B9 (folate)
The B vitamins help your body turn food into energy and support your nervous system. Folate (B9) is crucial for creating red blood cells, DNA, and RNA – and is especially important for normal tissue growth and cell function during pregnancy.
Bonus: Lycopene
Okay, this one isn’t a vitamin, but it’s worth mentioning (along with potassium, too). Lycopene is the antioxidant that gives tomatoes their red color, and it’s linked to heart health and reduced inflammation. And—spoiler alert—lycopene actually increases when tomatoes are cooked.
Fresh vs. Canned vs. Cooked
Tomatoes: Which Has More Vitamins?
Even when you know what vitamins are in tomatoes, this is where it gets interesting. The tomato’s nutritional profile changes depending on how you prepare them.
Fresh tomatoes
Fresh tomatoes have the highest vitamin C content. Add heat, and the vitamin C content goes down – it’s sensitive to high temperatures. If max vitamin C is your goal, fresh is the way to go.
But fresh tomatoes have less lycopene than their cooked counterparts. Lycopene is more readily absorbed by your body when tomatoes are cooked.
Fresh tomatoes are best for:
- Vitamin C
- Hydration (they’re about 94% water)
- Light, fresh dishes
Cooked tomatoes
Heating tomatoes—roasting, sautéing, simmering—reduces vitamin C but boosts the availability of lycopene. The heat helps break down the tomato cell walls, making lycopene easier for your body to use – which is an advantage if you’re eating tomatoes for heart health and to reduce inflammation.
Cooked tomatoes still contain vitamins A, K, and the B vitamins, though levels may drop slightly with longer cooking times.
Cooked tomatoes are best for:
- Easily absorbed lycopene
- Rich sauces and soups
- Pairing with a bit of fat (like olive oil), which increases nutrient absorption
Canned tomatoes
Canned tomatoes are technically cooked during processing, so their nutrient profile looks similar to cooked tomatoes:
- Lower vitamin C than fresh.
- Higher lycopene than fresh (often even higher than homemade cooked tomatoes).
- Vitamin A and K remain strong.
- B vitamins remain present but may be slightly reduced by the heating process.
One unexpected perk: canned tomatoes are often packed at peak ripeness, which means they can retain some nutrients even better than winter supermarket tomatoes.
Canned tomatoes are best for:
- High, consistent lycopene levels
- Convenience and pantry storage
- Recipes needing a strong tomato flavor
Tip: Keep an eye on added salt in canned tomatoes. Low-sodium versions are widely available.
So… which tomato wins?
It depends on what you’re looking for:
- Most vitamin C? Fresh tomatoes win.
- Most lycopene and better nutrient absorption? Cooked or canned tomatoes win by a mile.
- Best overall nutritional balance? A mix of all three.
The beauty of tomatoes is that every form offers something different—and delicious.
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