Tomato juice provides lycopene, vitamin C, and potassium, but store-bought versions can be high in sodium.
Nutrition
One cup (240 mL) of canned tomato juice has about 41 calories, 2 g of fiber, 527 mg of potassium, sodium that varies from about 25 mg (no salt added) to 640 mg (regular), 22 mg of vitamin C and about 22 mg of lycopene (USDA).
Benefits
- Lycopene is an antioxidant, linked to heart health and some cancers.
- Vitamin C and potassium.
- A 2019 study suggested tomato juice may lower blood pressure and LDL cholesterol.
Sodium
Regular tomato juice has 600 to 700 mg per cup. Choose low-sodium or no-salt-added.
Cautions
Acidic: may worsen reflux.
Tip
Lycopene is better absorbed with a little fat.
Homemade
Blend ripe tomatoes and strain.
Nutrition data
One cup (240 milliliters) of canned tomato juice has about 41 calories, 9 grams of carbohydrate, 6 grams of sugar, 1 gram of fiber and 2 grams of protein. It provides around 22 milligrams of vitamin C (about 25% of the daily value), 527 milligrams of potassium (about 11%), plus vitamin A, folate and vitamin K. Regular canned juice has about 600 to 700 milligrams of sodium per cup unless labeled low sodium.
Lycopene
Tomato juice is one of the best sources of lycopene, a red carotenoid antioxidant. A cup has about 20 to 25 milligrams, depending on the brand. Processing and heating increase the amount your body absorbs, and fat in a meal further boosts absorption.
Benefits
- Lycopene is linked to a lower risk of heart disease and some cancers, especially prostate cancer, in observational studies. A review of studies found that high lycopene intake was associated with about 25% lower risk of cardiovascular disease.
- A randomized trial found that drinking tomato juice daily for 12 months lowered blood pressure and LDL cholesterol in adults with high-normal blood pressure.
- Potassium supports blood pressure control.
- Vitamin C supports immunity and skin.
- Sports recovery: a small study found tomato juice helped post-exercise rehydration and reduced inflammation markers.
Sodium
Regular tomato juice is high in sodium, with up to 30% of the daily limit in a cup. Choose low sodium or no salt added versions, especially if you have high blood pressure.
Cautions
- Acidic juice can trigger acid reflux and heartburn.
- Potassium may be an issue for people with kidney disease or on certain blood pressure medicines.
- Tomatoes are a common trigger of canker sores in some people.
- Juice has less fiber than whole tomatoes.
Tip
Drink 4 to 8 ounces a day, and choose products without added sugar. Read the label.
Homemade
Simmer chopped ripe tomatoes for 10 to 15 minutes, strain and season lightly with lemon juice. Refrigerate for up to 5 days. Canned juice must be heated to a safe temperature with added acid (lemon juice) to prevent botulism.
Sodium and vitamin figures
One cup (240 ml) of canned tomato juice has about 41 calories, 9 grams of carbohydrate, 6 grams of sugar, 2 grams of protein, 527 mg of potassium and about 170 mg of vitamin C, depending on the brand, per USDA data. Regular canned juice contains 600 to 900 mg of sodium per cup, which is up to 40 percent of the recommended limit of 2,300 mg a day, so low sodium versions with about 50 to 140 mg are better for blood pressure. Cooking and processing raise absorption of lycopene, which is linked to prostate and heart health in observational studies, though evidence from trials is weaker. A study of tomato juice in Japanese adults found lower LDL cholesterol and blood pressure after a year of daily intake. Tomatoes are acidic and can worsen reflux in some people. Homemade tomato juice should be heated and acidified with lemon juice if canned to prevent bacterial growth.
Based on data from the USDA FoodData Central and the American Heart Association
