9 Incredible Benefits of Tomato Juice

by John Staughton (BASc, BFA) last updated -

Tomato juice has been a valuable staple for centuries, as tomatoes are extremely popular vegetables, easy to juice, and are found throughout the world. It is derived from tomatoes, which are scientifically known as Solanum lycopersicum, but there are many different varieties and size of tomatoes, often dependent on where in the world they grow. A majority of tomatoes are red in color and range in size, from the size of a grape to the size of potato – and some can grow even larger! These perennial plants are relatively easy to grow in different environments, although they are native to Mexico, where they are a very valuable crop.

Tomato juice is commonly sold in stores around the world, although many people prefer to make their own at home, which means that it is 100% juice, without any additives or excess sodium. In fact, most experts recommend not purchasing tomato juice at a store if you are able to make it yourself. While many people think that fruits often lose some of their nutrients in the juicing process, tomato juice actually has more bio-availability in terms of nutrients due to the process of creating the juice. This means the juice is even more impactful for your overall health, leading to the many impressive benefits outlined below. [1]

Nutrition Facts

Tomato juice, canned, without salt added
Serving Size :
Water [g]94.24
Energy 17
Energy [kJ]72
Protein [g]0.85
Total lipid (fat) [g]0.29
Ash [g]1.09
Carbohydrate, by difference [g]3.53
Fiber, total dietary [g]0.4
Sugars, total including NLEA [g]2.58
Glucose (dextrose) [g]1.25
Fructose [g]1.33
Calcium, Ca [mg]10
Iron, Fe [mg]0.39
Magnesium, Mg [mg]11
Phosphorus, P [mg]19
Potassium, K [mg]217
Sodium, Na [mg]10
Zinc, Zn [mg]0.11
Copper, Cu [mg]0.04
Manganese, Mn [mg]0.07
Selenium, Se [µg]0.5
Fluoride, F [µg]6.9
Vitamin C, total ascorbic acid [mg]70.1
Thiamin [mg]0.1
Riboflavin [mg]0.08
Niacin [mg]0.67
Vitamin B-6 [mg]0.07
Folate, total [µg]20
Folate, food [µg]20
Folate, DFE [µg]20
Choline, total [mg]6.8
Vitamin A, RAE [µg]23
Carotene, beta [µg]270
Vitamin A, IU [IU]450
Lycopene [µg]9037
Lutein + zeaxanthin [µg]60
Vitamin E (alpha-tocopherol) [mg]0.32
Tocopherol, beta [mg]0.01
Tocopherol, gamma [mg]0.02
Vitamin K (phylloquinone) [µg]2.3
Fatty acids, total saturated [g]0.02
14:0 [g]0
15:0 [g]0
16:0 [g]0.01
18:0 [g]0
Fatty acids, total monounsaturated [g]0.01
18:1 [g]0.01
18:1 c [g]0.01
Fatty acids, total polyunsaturated [g]0.03
18:2 [g]0.02
18:2 n-6 c,c [g]0.02
18:3 [g]0.01
18:3 n-3 c,c,c (ALA) [g]0.01
Tryptophan [g]0.01
Threonine [g]0.03
Isoleucine [g]0.02
Leucine [g]0.02
Lysine [g]0.03
Methionine [g]0.01
Cystine [g]0.01
Phenylalanine [g]0.03
Tyrosine [g]0.01
Valine [g]0.02
Arginine [g]0.02
Histidine [g]0.01
Alanine [g]0.03
Aspartic acid [g]0.13
Glutamic acid [g]0.42
Glycine [g]0.02
Proline [g]0.02
Serine [g]0.03
Sources include : USDA [2]

Tomato Juice Nutrition

According to the USDA National Nutrient Database, tomato juice is a rich source of vitamin C, potassium, phosphorus, calcium, magnesium, and sodium. It also contains iron, zinc, thiamin, riboflavin, niacin, folate, and vitamin A, B6, E and vitamin K. [3]

Tomatoes and their juice also provide a rich supply of lycopene, various other carotenoids, numerous phytochemicals, making them an effective treatment or supplement for numerous health conditions.

Benefits of Tomato Juice

The excellent benefits of tomato juice include improving digestion, helping in weight-loss, lowering toxicity levels in the body, suppressing cholesterol, boosting bone strength, aiding vision, supporting cardiovascular health and reducing inflammation.

Fights Obesity

The high content of fiber and nutrient density in tomato juice can make it a very filling beverage. In fact, drinking a glass of thick tomato juice can often feel like a meal in itself! This juice can stimulate the release of leptin, the satiety hormone, which will prevent overeating and snacking between meals, thereby helping in weight loss. Furthermore, it also reduces the risk of inflammatory diseases such as cardiovascular disease, which are associated with obesity, says the British Journal of Nutrition [4].

Lowers Cholesterol

The dietary fiber that is included in tomato juice can lower your negative (LDL) cholesterol levels, which should clear out your arteries and improve your cardiovascular health. Furthermore, some of the B vitamins in this juice also optimize heart health and strengthen blood vessel walls to resist plaque buildup. [5]

Anticancer Potential

Lycopene, of which tomatoes are a rich source, is known to give shades of red color to the fruit. However, that is not its only role. A 2013 study published in the International Journal of Molecular Sciences suggested that lycopene might offer some chemopreventive effects, especially against prostate cancer. Furthermore, this carotenoid might offer protection against lung cancer as well. [6]

Another 2017 study, which observed the inclusion of tomato in the diet of mice, found it to be useful against skin cancer. Apart from lycopene, it also attributes this effect to the presence of tomato alkaloids such as tomatidine. However, further studies are required to fully prove its effects against several types of cancer. [7]

Improves Heart Health

In addition to lowering cholesterol levels, tomato juice has also been linked to neutralizing homocysteine, which can damage blood vessels and interrupt normal heart function. The phytonutrients found in this juice can also prevent blood clotting, lower your risk of heart attacks and strokes, and improve the overall health. [8]

Reduces Inflammatory

Inflammatory conditions can attack any part of the body, from the gut and joints to the muscles, head and organ system tissues. A study published in the journal Diabetes Care has shown that the antioxidants in tomato juice do have anti-inflammatory effects. This makes tomato juice an excellent drink with which to start your day, keeping you pain-free and comfortable all day long! [9]

Protects Vision

A glass filled with tomato juice kept next to a basket of fresh tomatoes

Raw tomato juice is considered a super food in itself. Photo Credit: Shutterstock

High levels of lutein found in this juice mean that it can help protect vision health. Additionally, vitamin A functions as an antioxidant, reducing the oxidative stress in the center of the retina, thereby supporting vision as we age, while also slowing the onset of cataracts.

Improves Bone Health

With notable levels of potassium, magnesium, iron, and calcium, tomato juice is naturally linked to healthier bones and more bone mineral density. Furthermore, a 2011 study published in the journal Osteoporosis International noted that the antioxidant properties of lycopene can reduce the oxidative stress parameters in post-menopausal women, thus improving bone health. This is excellent for people as they age, or if you have other risk factors for osteoporosis, such as mineral deficiencies or an eating disorder. [10]

Detoxifies your Body

There are certain active ingredients in tomato juice such as beta-carotene and sulfur. These nutrients can help to stimulate kidney and liver cleanse. This speedup of the detoxification process and increase in urination can better eliminate excess salts and fats from the body, according to the Journal of Pharmacognosy and Phytochemistry. [11]

Side Effects of Tomato Juice

There are a few potential side effects of tomato juice that you should consider before making it a major part of your diet, including cardiovascular risks, stomach upset, and skin discoloration.

  • Heart Health – Store-bought tomato juice can have high levels of sodium, but even tomato juice you make at home will have a measurable amount of this mineral. In responsible doses, sodium is critical to heart health, but in high quantities, it can cause high blood pressure and increase your risk of heart disease. If you are already suffering from high blood pressure, drink this juice in moderation.
  • Gastrointestinal Issues – Tomato juice is quite acidic, which isn’t bad in small quantities, but it can cause digestive discomfort, bloating, cramping and diarrhea when consumed in large quantities.
  • Skin Coloring – The reason that tomatoes have such a rich and inviting color is their high content of lycopene, but when consumed in large quantities, that color can also begin affecting your pigments! If you begin seeing an orange or red tinge to your skin, you should scale back your tomato juice consumption.
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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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