Tomatoes in various colors [Getty Images Bank]
Tomatoes in various colors [Getty Images Bank]

Most people already know that tomatoes are good for you. What is less widely known, however, is that tomatoes of different colors carry distinct nutritional benefits. Knowing the difference can help you get more out of every tomato you eat — so which color suits you best?

Want to slow aging? Reach for red — packed with lycopene

Red tomatoes [Getty Images Bank]
Red tomatoes [Getty Images Bank]

The compound behind a tomato's red color is lycopene, a carotenoid pigment known for its antioxidant properties. As a tomato ripens fully, its chlorophyll breaks down and lycopene levels rise — which is why a deeply red, fully ripe tomato is generally the richest source of the compound.

Lycopene is not limited to fresh tomatoes. Processed products such as tomato sauce and paste are also good sources, and heating tomatoes actually makes lycopene easier for the body to absorb by breaking down cell structures. Eating tomatoes with a fat such as olive oil further aids absorption. That is reason enough to enjoy tomatoes not just in salads but also as a sauce or in soup.

Eye health and immunity: yellow tomatoes are high in beta-carotene

Yellow tomatoes [Getty Images Bank]
Yellow tomatoes [Getty Images Bank]

Yellow tomatoes contain less lycopene than red ones, but depending on the variety they can be rich in other plant compounds such as beta-carotene and flavonoids. Orange tomatoes, too, can carry relatively high levels of beta-carotene and other carotenoids.

Beta-carotene is one of the best-known carotenoids, found in orange- and yellow-hued foods including tomatoes, carrots and kabocha squash. It is particularly significant as a provitamin A, meaning the body can convert it into vitamin A as needed.

Vitamin A is an essential nutrient for maintaining normal vision and immune function, as well as keeping skin and mucous membranes healthy. Beta-carotene is therefore an important dietary precursor for meeting the body's vitamin A needs. It is worth noting, however, that not all of the beta-carotene in food is converted directly into vitamin A.

Vascular health and inflammation: purple tomatoes deliver anthocyanins

Deep purple tomatoes [Getty Images Bank]
Deep purple tomatoes [Getty Images Bank]

Dark reddish-brown and purple tomatoes have become easier to find in recent years. Some varieties contain anthocyanins on top of the carotenoids naturally found in tomatoes, giving them their distinctive deep color.

Anthocyanins are a well-known class of plant pigments also found in blueberries, grapes and purple sweet potatoes. They are widely recognized for their antioxidant activity, and research is ongoing into how they affect oxidative stress, inflammation and vascular function in the body. Some studies have suggested that anthocyanin intake may positively influence endothelial function, blood pressure and blood lipid levels.

Anthocyanin content varies among purple tomato varieties, so it is more accurate to look at the characteristics of a specific variety rather than assuming all purple tomatoes are automatically rich in the compound.

That said, there is no need to fixate on a single color when choosing tomatoes. A tomato's nutritional profile is shaped by far more than color alone — variety, ripeness, growing conditions, storage and preparation all play a significant role. Rather than asking which color tomato is healthiest, a wiser approach is to ask how you can enjoy a wider range of colors together.


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