Is Tomato Soup Good For You? Benefits & Nutrition Explained

Is tomato soup good for you? This is a question that many people ask, and the answer is not always clear. In general, tomato soup is a healthy food choice, but there are some things to keep in mind. For example, some soups contain high levels of sodium, which can be unhealthy in large amounts. So, if you’re looking for a healthy soup option, aim for one that’s low in sodium and packed with veggies. And of course, don’t forget the grilled cheese sandwich.

Overview Of Tomato Soup

Overview Of Tomato Soup

Tomato soup is a popular dish made from tomatoes and other ingredients such as herbs, spices, cream or broth. It has been around for centuries and is loved by many due to its comforting taste and versatility. The soup can be served hot or cold and can be enjoyed as a standalone meal or paired with sandwiches, crackers, or salads.

Nutritional Facts Of Tomato Soup

  • Serving Size: 1 serving
  • Calories: 90
  • Carbohydrates: 12.5g (50 calories)
  • Proteins: 3.9g (17 calories)
  • Fat: 2.7g (23 calories)
  • Cholesterol: 5mg

Tomato Soup recipe serves 4 servings, with each serving providing approximately 4.5% of the total daily calorie requirement of a standard adult diet (2,000 calories).

Is Tomato Soup Good For You?

Tomato soup is indeed a nutritious choice due to its high content of vitamins A and C. Vitamin A plays a crucial role in tissue development and vision health by activating genes in newborn cells, promoting their growth into mature tissue.

Health Benefits Of Tomato Soup

Health Benefits Of Tomato Soup

Tomato soup offers numerous health benefits due to its rich nutrient profile and high antioxidant content. Here are some of the key advantages:

Highly nutritious

Tomato soup offers several health benefits. It is made from cooked tomatoes, which are rich in lycopene, a pigment responsible for their bright red color. Lycopene has been linked to various health advantages and may help prevent chronic diseases.

Additionally, tomato soup is highly nutritious, with relatively few calories but packed with beneficial plant compounds and nutrients.

A large raw tomato contains around 33 calories, 7 grams of carbs, 2 grams of fiber, and 1.6 grams of protein. It is also a good source of vitamins C, K, and A, as well as potassium.

Enjoying tomato soup can be a delicious and healthy way to incorporate these benefits into your diet.

Rich in antioxidants

Tomato soup offers numerous health benefits due to its rich antioxidant content. Antioxidants, such as lycopene, flavonoids, and vitamins C and E, help counteract the damaging effects of oxidative stress caused by free radicals in the body.

Consumption of antioxidants has been linked to a lower risk of cancer, inflammation-related diseases like obesity and heart disease, and protection against type 2 diabetes and brain diseases.

Additionally, vitamin E enhances the antioxidant effects of vitamin C.

Potential cancer-fighting properties

Tomatoes, known for their high lycopene content, are extensively studied due to their potential cancer-fighting properties. Specifically, they have shown effectiveness against prostate and breast cancer. Prostate cancer is ranked as the fifth leading cause of cancer-related deaths worldwide and the second most diagnosed cancer among men.

Multiple research studies have established a direct correlation between increased lycopene intake, particularly from cooked tomatoes, and a reduced risk of prostate cancer . Moreover, lycopene has been found to induce cancer cell death and inhibit tumor growth through a process called anti-angiogenesis.

Elevated consumption of carotenoids, including alpha carotene, beta carotene, and lycopene, is associated with a significant up to 28% lower risk of breast cancer .

While these findings are promising, lycopene alone is not considered potent enough to be used as a standalone anticancer drug. In addition, research indicates that lycopene’s antioxidant capacity might interfere with the effectiveness of chemotherapy and radiation therapy.

One convenient way to benefit from the health advantages of tomatoes is through tomato soup. It provides a tasty and nourishing option to incorporate this beneficial ingredient into your diet.

Promotes healthy skin and vision

Tomato soup offers various health benefits, particularly when it comes to skin and vision. Consuming this flavorful soup may have protective effects on your skin, shielding it against damage caused by UV light. The presence of beta carotene and lycopene in tomatoes helps increase the skin’s defense mechanisms against harmful sunburn.

Research indicates that supplementing with lycopene and beta carotene can significantly safeguard the skin from UV damage. It’s important to note, though, that while these findings are promising, they don’t replace the need for a proper skincare routine and regular sun protection measures.

Moreover, tomatoes’ rich content of carotenoids and vitamin A benefits eye health. Evidence suggests that including tomatoes in your diet can reduce the risk of age-related macular degeneration, a condition that often leads to vision loss as we age. These benefits arise from the antioxidant properties of tomatoes, which help alleviate oxidative stress in the macula – a crucial part of the eye.

Additionally, beta carotene found in tomatoes is converted into retinol, a compound essential for vision.

In summary, tomato soup offers notable health benefits for skin and vision, making it a worthwhile addition to your diet.

Improves bone health

Tomato soup offers numerous health benefits, including its potential to improve bone health. Osteoporosis, a chronic disease characterized by increased bone fragility and fracture, is considered a significant complication of postmenopause.

Research demonstrates that lycopene, a compound found in tomatoes, plays a crucial role in regulating bone metabolism. It can increase bone mineral density, thereby reducing the risk of fracture .

Additionally, lycopene influences other aspects of bone metabolism by stimulating osteoblast activity, responsible for building bones, while attenuating the breakdown activity of osteoclasts, responsible for bone resorption. Animal studies have found lycopene to have this positive effect on bone health.

May reduce the risk of heart disease

Tomato soup offers various health benefits. High intakes of tomato products may help reduce both total and LDL (bad) cholesterol levels, which are major risk factors for heart disease. This effect is attributed to the lycopene and vitamin C content in tomatoes. Lycopene and vitamin C prevent the oxidation of LDL cholesterol, which is associated with atherosclerosis.

Moreover, lycopene aids in lowering cholesterol absorption in the intestines and improving the functionality of HDL (good) cholesterol in the body. The carotenoids found in tomatoes may also contribute to lowering blood pressure, which is another risk factor for heart disease.

Can enhance male fertility

Tomato soup has been shown to have potential health benefits, particularly in relation to male fertility. Oxidative stress, a leading cause of male infertility, can adversely affect sperm viability and motility. However, research suggests that lycopene, an antioxidant found in tomatoes, may help alleviate these issues.

Taking lycopene supplements or consuming commercial tomato products like tomato soup can increase blood lycopene levels, potentially leading to an improvement in sperm motility.

In addition, lycopene may also have a protective effect against radiation therapy-induced damage, which can result in reduced sperm count. These findings highlight the potential role of tomato soup in supporting male reproductive health.

Boosts immunity

Boosts immunity: Tomato soup is considered a home remedy in some cultures for the common cold due to its vitamin C and carotenoid content, which can stimulate the immune system.

Cold prevention: Research indicates that vitamin C found in tomato soup may help prevent the common cold and decrease the duration and severity of cold symptoms.

How To Prepare Tomato Soup?

Tomato soup is easy to prepare and can be made in various ways depending on your preferences. Here is a simple recipe to get you started:


  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 4 cups low-sodium vegetable broth or chicken broth
  • 1 can (28 ounces) diced tomatoes, undrained
  • 2 teaspoons dried basil
  • Salt and pepper to taste


  1. In a large pot, heat olive oil over medium heat.
  2. Add onion and cook until soft, for about 5 minutes.
  3. Stir in garlic and tomato paste until fragrant, about 1 minute.
  4. Add the vegetable broth, diced tomatoes, and dried basil to the pot. Bring to a boil.
  5. Reduce heat and let it simmer for 10 minutes.
  6. Use an immersion blender or transfer soup to a blender and blend until smooth.
  7. Season with salt and pepper to taste.
  8. Serve hot with your favorite toppings like croutons, fresh herbs, or a dollop of sour cream.

Tips On Serving And Storing Tomato Soup

Serving Tips

  • Tomato soup can be enjoyed either hot or cold, depending on personal preference.
  • It pairs well with grilled cheese sandwiches, crackers, or a tossed salad, making it a wholesome meal.
  • Enhance the flavor and texture by adding toppings such as croutons, fresh herbs, or a dollop of sour cream.

Storing Tips

  • Store unopened tomato soup in a cool, dry place, preferably in your pantry.
  • After opening or preparing the soup, store it in airtight containers to prevent spoilage caused by air exposure, and keep it refrigerated.
  • Avoid storing the soup in the opened can to prevent rusting and potential contamination.
  • For extended storage, freeze tomato soup in portion-sized freezer bags or containers, minimizing waste and allowing you to reheat only the desired amount when needed.

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