Tomatoes–who doesn’t love them? They have so many uses and are featured in many of our favorite foods. Whether made into a rich sauce for pasta, diced up in your favorite salsa, or sliced on a burger, tomatoes are versatile enough to be used pretty much anywhere.

A Well-Travelled Vegetable

Native to South America, tomatoes traveled north through Mexico, eventually reaching North America. Spanish explorers brought them to Europe, where they quickly showed up in Spanish and Italian dishes. Tomatoes finally became popular in the United States in the 1900s, and today they are the second most popular vegetable in the U.S., after potatoes.

Nutritional Benefits

Tomatoes aren’t just tasty—they’re packed with nutrients! At only 23 calories per tomato, they offer 19% of your daily recommended vitamin C and provide as much potassium as a banana. The vibrant red color comes from powerful antioxidants like lycopene and beta carotene, which are known to reduce the risk of certain cancers. Research also links tomatoes to a reduced risk of heart disease and lower cholesterol levels. So, not only are they delicious, but they’re also powerfully protective!

Mr. Tomato Goes to Washington

The Tariff Act of 1883, which taxed imported vegetables (but not fruits) raised the long-since argued question “Is the tomato a fruit or a vegetable?” The US Supreme Court ruled that despite their botanical classification, tomatoes are to be considered a vegetable for the purposes of taxation, since they are commonly prepared and consumed as such by the public.  To this day, U.S. Customs and Border Protection still classifies them as “vegetables”.

Fun Tomato Facts

• The largest tomato ever recorded weighed over 7 lbs and was grown in Oklahoma.
• At the annual “La Tomatina” festival in Spain, participants throw up to 150,000 tomatoes at each other.
• While red is the most common color, tomatoes also come in yellow, pink, purple, black, and even white.
• Thomas Jefferson grew tomatoes in his Monticello garden.
• There are around 10,000 different tomato varieties around the world!

Maximizing Tomato Nutrition

To make the most of the health benefits, pair tomatoes with healthy fats. Adding a slice of avocado or drizzling your tomatoes with olive oil can enhance nutrient absorption.

Written by Rebecca Byles and Elizabeth Shephard

 

Looking for a simple way to incorporate more tomatoes into your diet? Check out this easy, nutritious recipe featuring the humble tomato!

Bruschetta Chicken

Ingredients

4 Tbsp. extra-virgin olive oil

Juice of 1 lemon, divided

Kosher salt

Freshly ground black pepper

1 tsp. Italian seasoning or dried oregano

4 boneless skinless antibiotic free chicken breasts, pounded to even thickness

3 slicing tomatoes, chopped

2 cloves garlic, minced

1 Tbsp. freshly chopped basil

4 slices mozzarella

Freshly grated Parmesan, for serving

Directions

Step 1

In a small bowl, combine oil, half the lemon juice, 1 teaspoon salt, 1/4 teaspoon pepper, and Italian seasoning (or oregano) and whisk to combine. Transfer to a large re-sealable bag along with chicken; seal and refrigerate for 30 minutes.

Step 2

Heat grill over medium-high then add chicken, discarding excess marinade. Grill until

charred and cooked to an internal temperature of 165°, about 5 to 7 minutes per

side.

Step 3

Meanwhile, combine tomatoes, garlic, basil, and remaining lemon juice, and season with

salt and pepper. While chicken is still on grill, top each breast with 1 slice mozzarella and

cover until cheese is melted, 2 to 3 minutes. Top chicken with tomato mixture.

Step 4

Garnish with Parmesan and serve.

 

August 6, 2024  Caroline Hopkins @ The New York Times. “Food Science & Human Nutrition.” Illinois, 6 Aug. 2024, fshn.illinois.edu/news/how-healthy-are-tomatoes.

Benoit, Deborah J. “A History of Tomatoes: University of Vermont Extension: The University of Vermont.” Uvm.Edu, 8 Feb. 2023, www.uvm.edu/extension/news/history-tomatoes.

Best Bruschetta Chicken Recipe – How to Make Bruschetta Chicken, www.delish.com/cooking/recipe-ideas/recipes/a51771/bruschetta-chicken-recipe/. Accessed 7 Apr. 2025.

“How Healthy Are Tomatoes?” Cleveland Clinic, Cleveland Clinic, 7 Feb. 2025, health.clevelandclinic.org/benefits-of-tomatoes.